Vitamins C, D, and A are Important for Keeping the Immune System Strong

EUL Nutrition and Dietetics Faculty Member, Asst. Prof. Dr. Seliz Bağcılar, provides recommendations on nutrition for a strong immune system during winter months.

Asst. Prof. Dr. Seliz Bağcılar, a faculty member in the Nutrition and Dietetics Department at European University of Lefke (EUL), provided insights on the topic “Nutrition for a Strong Immune System in Winter Months.”

“With the arrival of colder weather, it’s essential to support our immune system as a preventive measure against illnesses. The immune system is a natural defense mechanism that protects our bodies from viruses and bacteria, and proper nutritional habits play a significant role in strengthening this system,” said Bağcılar. She noted that, especially during seasonal transitions, certain vitamins, minerals, and probiotics help support the body’s defense mechanism. Bağcılar emphasized that essential vitamins such as C, D, and A and minerals like zinc and selenium should be included in daily nutrition to keep the immune system strong. She continued, “For example, Vitamin C, a powerful antioxidant, has a protective effect against infections. Foods like oranges, mandarins, kiwi, peppers, broccoli, and spinach are rich in Vitamin C. Consuming these foods daily is an effective way to meet the body’s Vitamin C needs. Another crucial vitamin, Vitamin D, plays a critical role in regulating immune functions. Since we can’t get enough sunlight in the winter, Vitamin D deficiency is common, but it can be obtained from foods like salmon, tuna, egg yolks, and dairy products. Keep in mind that a Vitamin D supplement may be necessary in winter; however, like any supplement, it should be taken under a doctor’s supervision.”

Bağcılar went on to explain, “Another vitamin that supports the immune system is Vitamin A, which not only protects the body against infections but also supports eye health. It is found in orange-colored vegetables like carrots, sweet potatoes, and pumpkin. These vegetables, along with dark green leafy vegetables, should be part of winter meals. Besides vitamins, minerals that strengthen the immune system are also very important. Zinc plays a vital role in the production and function of immune cells, supporting the body’s fight against illnesses. Foods such as meat, pumpkin seeds, lentils, and whole grains are rich in zinc and should be included in our diets to support immunity. Similarly, selenium acts as a powerful antioxidant, protecting the body against harmful free radicals and supporting the immune system. Foods like eggs and seafood are good sources of selenium. Additionally, the relationship between gut health and the immune system should not be overlooked. Probiotics indirectly support the immune system by promoting gut health. Fermented foods such as yogurt, kefir, and pickles are rich in probiotics. Consuming naturally fermented foods helps keep the immune system strong, and fiber-rich foods known as prebiotics (such as apples, bananas, and onions) support the growth of probiotics in the gut, contributing to a healthy gut flora.”

Finally, Bağcılar stated, “While choosing the right foods to support the immune system is essential, maintaining a balanced diet is equally important. Adequate water intake, regular sleep, and physical activity are necessary for a healthy immune system. Additionally, avoiding processed foods, excessive sugar, and high fat intake is crucial to keep the immune system strong. Establishing good nutritional habits can make a significant difference in reducing the risk of infections and developing a strong immune system to resist illnesses during winter months. By incorporating the right vitamins, minerals, and probiotics into our diet, we can protect ourselves from illnesses and sustainably support our health. Consuming the right nutrients and making these habits part of our daily lives is one of the most effective ways to defend against diseases.”