Controzzi, Autore presso Apportal

What vitamins and minerals should be integrate after physical activity

Sporting activities, practised both inside and outdoors, in the summer or winter, make the human body lose a large amount of water and mineral salts. Physical well-being, especially for people who regularly practise sports, necessarily requires the correct hydration of the body, one of the basic principles of physical well-being along with a healthy, balanced diet.

After physical activity, the body needs to restore both a good amount of liquids and vitamins and minerals. Minerals are so-called essential micro-nutrients because they cannot be synthesised by the body and can therefore only be taken in with food. This is why doctors and nutritionists insist greatly on the importance of a diet that includes fruit, vegetables and the right amount of proteins and carbohydrates.

The 22 minerals in the body are indispensable for many physiological functions, including carrying oxygen to the cells, blood coagulation and muscle function.

The most important in the sports field are iron, zinc, magnesium, calcium and selenium, while the vitamins to be integrated after physical activity are vitamin D, group B vitamins, vitamin C, vitamin A and vitamin E, all of which have antioxidant properties.

Nutritional supplements suited to integrating vitamins and minerals after physical activity

Generally, people who practise sports constantly should have a varied diet based on the principles of the Mediterranean diet: the basic foodstuffs include fruit, vegetables, carbohydrates (bread, pasta, rice, spelt, potatoes) and pulses (beans, chick peas, lentils). The noble proteins, found in fish and eggs, as well as meat, should not be eaten more than twice a week. A balanced diet also includes milk, yoghurt, dairy products and cheeses, as well as raw extra-virgin olive oil as a condiment.

When the diet is insufficient to meet the body’s needs after sporting activities, the supplements in the ApportAL® range contain vitamins and minerals that help the body to recover after physical activity, intervening in the muscle function to reduce the feeling of fatigue.

This is thanks to the complete formulation that contains 19 nutrients that help to recover energy. Fundamental for sports people:

Selenium: essential antioxidant for correct muscle function.
Magnesium: useful for guaranteeing correct muscle performance and indispensable for the production of energy.
Arginine: improves muscle efficiency, helping to dilate the blood vessels.
Carnitine: facilitates muscle recovery and fights fatigue.

Change of season stress

The change of seasons often brings a number of side effects due to stress and tiredness. Both when the temperature increases and there is more daylight, and when the cold starts to creep beneath our clothes and the darkness drastically reduces the amount of time we can spend outdoors, these changes can significantly affect our body.

It is not unusual to feel irritable and tired as we adapt to the new temperatures, habits and rhythms. These are passing, natural and physiological conditions, but if neglected they can affect our physical and mental well-being, even compromising our quality of life and limiting the energy we have available during the day.

Symptoms of stress from change of seasons: how to recognise them

It is not just particular fatigue that acts as an alarm bell for stress from change of seasons. Other symptoms, while only transitory and not dangerous, can interfere with the management of our daily tasks.

Here are some of the most common symptoms underlying the stress from change of seasons:

Insomnia or excessive sleepiness
Migraine
Irritability
Fatigue
Lack of appetite or nervous eating
Weakening of the immune system

As explained, these are all short-term side effects. However, they can be combated and relieved in order to better cope with the transition from the warm to cold season, or vice versa.

How to combat stress from change of seasons

Let’s start by underlining, once again, that the best ally for fighting all the symptoms of the change of seasons is a healthy lifestyle, with regular physical activity and a balanced diet.

Practising physical activities regularly, even for just 15 minutes a day, helps to improve the production of energy by the body, stimulating the metabolism and mood and improving sleep quality.

At the same time, a diet rich in both fresh fruit and nuts, vegetables, whole wheat cereals and lean meat is the first step to positively affect the body and reduce physical and mental fatigue.

In particular, group B vitamins and vitamin C are effective in coping with the symptoms of the change of seasons, without forgetting the benefits of iron, magnesium, vitamin D, arginine and carnitine.

Which foods are rich in these precious substances? Here are some that are readily available in supermarkets and easy to include in your usual diet:

Vitamin B

Whole wheat cereals (bread, pasta, rice, flour and breakfast cereals)
Yeast
Pork
Legumes
Nuts
Milk and milk by-products
Eggs
Green leaf vegetables
Liver

For example, a simple and complete meal for ensuring a rich quantity of vitamin B without having to work too hard in the kitchen is a salad with lettuce or spinach, boiled eggs, beans or pumpkin seeds, with whole wheat bread croutons. Extra-virgin olive oil is also the ideal condiment to combat stress and low levels of vitality, as it is rich in antioxidant properties.

Vitamin C

Citrus fruits (orange, mandarin, grapefruit, lime, lemon)
Kiwi
Grapes
Redcurrants
Papaya
Pineapple
Strawberries
Melon
Mango
Raspberries
Blueberries
Peppers

Substantially, fruit is rich in vitamin C and, as all nutritionists advise, it must be included in a healthy, balanced diet.

Iron

Liver
Meat, particularly turkey
Fish
Clams and shellfish
Egg yolk
Legumes
Dry mushrooms
Nuts
Whole wheat cereals
Dark green leaf vegetables

Magnesium

Almonds
Cashews
Peanuts
Hazelnuts
Pistachio nuts
Walnuts
Dry chick peas
Sweetcorn
Lentils
Cooked chard
Cooked spinach
Artichokes
Courgettes
Cauliflower
Broccoli
Potatoes
Fennel
Peppers
Carrots
Tomatoes
Parmigiano-Reggiano cheese

Nuts are therefore the best source of magnesium available through food. The trick is to consume them more often, perhaps adding to a salad: in addition to the nutritional benefits, this will also make it more tasty and appetising.

Vitamin D

Cod liver oil
Oily fish, particularly mackerel, herring, tuna and salmon
Oysters and prawns
Fatty cheese
Butter
Egg yolk
Mushrooms

Mushrooms are therefore the only vegetable source of vitamin D and should never be left out of a varied diet, particularly if fresh and not in oil. The best way to increase the absorption of vitamin D in any case is in the sunlight. Just a few minutes walk outdoors every day can meet the daily requirement.

Arginine

Poultry
Bresaola
Tuna fish
Mackerel
Sardines
Cod
Sole
Peanuts
Pistachio nuts
Cashews
Hazelnuts
Walnuts
Legumes

Carnitine

Mutton, lamb, beef, pork, rabbit
Cheese
Fish

H2: Supplements in sachets to fight the symptoms of the change of seasons

If your diet, sports and, generally, your balanced lifestyle are not sufficient for coping easily with the change of seasons, it is possible to make recourse to complete nutritional supplements.

ApportAL^® (link) contains a combination of vitamins and minerals suited to helping the normal functioning of the body and the immune system, and is a valid support against tiredness and fatigue.

Oxidative stress: symptoms, causes and remedies. What are antioxidants and how they work

We often hear talk of oxidative stress and more or less effective remedies to fight it. But what does this actually mean?

Oxidative stress refers to the hyper-production of oxidative chemical substances, a number of alterations affecting the tissues and cells due to excessive exposure to oxidising agents.

Causes of oxidative stress

Free radicals, i.e., waste products of the body that form inside the cells due to a number of external factors, are responsible for oxidative processes. Some of the most frequent factors in everyday life include:

Pollution
Active and passive smoke
Alcohol and drug abuse
Smog
UV radiation
Aggressive chemicals
Stress
Incorrect drug intake

Free radicals can cause serious damage to the cells and the DNA. Luckily, the body contains antioxidant substances and enzymes, which help to prevent, and in some cases, neutralise the formation of free radicals. However, when the level of free radicals in the body exceeds the counteracting capacity of these antioxidants, we talk of oxidative stress (also known as REDOX imbalance).

Symptoms of oxidative stress

The symptoms of oxidative stress are not always easy to identify, but generally them come in the form of:

Migraine
Muscle pain
Digestion problems
Frequent and abundant sweating
Early skin ageing
Vitiligo
Hair weakening

In the most severe cases, the immune system reacts to the oxidative stress triggering a serious tissue inflammation, and this often leads to diseases such as diabetes, depression, obesity, heart problems and neurological and degenerative diseases, such as Alzheimers.

Oxidative stress remedies

If oxidative stress is suspected, the recommendation is to seek specialist medical advice, with careful examinations and a diagnosis based on objective data.

Generally, every day we can effectively fight oxidative stress by adopting a healthy lifestyle, starting, as always, with our diet. The proliferation of free radicals can be actively fought with a diet rich in foods containing natural antioxidant substances. The recommended foods obviously include fruit and vegetables, specifically:

Black grapes
Blueberries
Blackberries
Plums
Avocado
Kiwi
Citrus fruits
Goji berries
Carrots
Green cabbage
Tomatoes

As well as other foods, including:

Whole wheat cereals
Green tea
Bitter cocoa
Almonds
Walnuts
Cashews
Dates
Dried figs

But the fight against oxidative stress goes beyond food: avoid a sedentary lifestyle, always use sun cream when out in the sun and avoid the excessive intake of sugars and harmful substances.

What are antioxidants

As explained, antioxidants are our body’s weapon for fighting free radicals, the primary enemy of cell well-being.

The main antioxidants are vitamins A, B, C and E, and Coenzyme Q10 and some oligo elements, including selenium, manganese, copper and zinc, which help the antioxidant enzymes that are produced by the body to function.

Some foods are naturally rich in these: most worthy of mention are nuts, one of the foods that contains the highest levels of antioxidants. Many studies have also shown that red wine, obviously when drunk with moderation, offers benefits due to the antioxidant properties of polyphenols.

Nutritional supplements for oxidative stress

ApportAL® products help the body’s defence system with a formulation rich in antioxidant nutrients. Vitamins A, C and E, Selenium, Coenzyme Q10 are in fact some of the nutrients contained in ApportAL® that help to prevent the formation of free radicals and also support the body during more intense stressful periods.

Children and sport: what’s the best way to manage their energy?

How many times, even just to use a cliché, are the parents of lively children advised to “tire them out” through sports. But is it really useful to manage a child’s energy through physical activity?

The answer is yes: sport plays a fundamental role in children’s growth. Not by chance, doctors and paediatricians underline to families the importance of proposing additional physical activities for children to those done at school. Practising a sport helps to channel energy in a positive, constructive manner. Furthermore, the World Health Organisation recommends that both children and adolescents, between 5 and 17, practise at least 60 minutes of moderate to intense aerobic activity every day.

Whether team or individual sports, they offer benefits for both physical, muscle and bone development and psychological well-being. From an early age, sport is a valid support for personal growth, helping children to manage anxiety and frustration, develop a more cooperative attitude, independence and awareness.

Which vitamins are important for children who practise sports

Children who practise sports need more nutritional and energy intake to compensate the energy they burn, guaranteeing an appropriate support to growth and development.

A correct diet must therefore consider all these factors, balancing proteins, fats and carbohydrates. In addition, some vitamins and minerals must be included in their diet:

Carnitine: supports rapid muscle recovery and reduces the risk of muscle pain.
Arginine: supports the flow of oxygen to the muscles, with properties that are able to stimulate blood circulation and the production of nitric oxide, helping to reduce fatigue.
Vitamin A: fundamental for bone development, for the skin, the eyes, and also protects from free radicals.
Group B vitamins: are important for fighting oxidative stress and guaranteeing a healthy cardiovascular system.
Vitamin C: it is very important for sporting activities, as it stimulates the production of antioxidants, and also supports health cartilage, bones and blood vessels.
Vitamin E: vitamin E also fights free radicals and supports cell renewal.
Vitamin D: vitamin D deficiency in children who practise sports can cause a significant reduction in muscle strength, joint pain, and increased incidence of traumas, bone fractures and respiratory infections.

The nutritional supplement for children who practise sport

Children’s energy needs are greater than that of adults: in fact, without an adequate energy intake, the probability of weakness and general physical and intellectual laziness among children increases. Calorie intake through macro-nutrients (carbohydrates, proteins and fats) is only one of the aspects to consider, the diet must be varied and balanced, so that children take in all the substances they require in their food, especially when they practise sports.

When the intake from the diet is not sufficient to cover all needs, ApportAL® VitAL is the nutritional supplement for children and adolescents, formulated also to cover their energy needs during intensive sporting activities.

The completeness of the nutrients, the excellent palatability and extraordinary tolerability make it the ideal supplement to support physical and mental development both during training and any sports contests.

Study fatigue: vitamins for memory and concentration

Intensive study periods can be really heavy going at any time of a student’s education, from high school to university and other specialisation courses during adult life. Study tiredness is manifested through excessive effort in concentrating, difficulty in remembering notions and processing the contents we read.

Tiredness and mental fatigue are a direct consequence of the stress caused by having to memorise lots of information, often in addition to the frustration of reading and re-reading for hours without ever really taking in all the information. Without considering that even anxiety and agitation correlated to school performance and an excessive schedule of commitments can drastically deplete energy levels.

There are several simple practical precautions we can take to prevent mental fatigue and optimise concentration when studying, and help to improve memory levels. Here are some examples.

The first advice is to always try to have a few minutes’ break every hour.
Secondly, set a target of a few pages at a time, without overlapping different subjects
Thirdly: highlight only the most important sentences in the book, in order to create a visual summary.
Split the day studying with an hour or two of sport, better if outdoors. A little exercise helps to recharge the mental and physical batteries!
Try not to study until late at night, as the mind will be tired out by a full day of work, and our sight will suffer the consequences too.
Try to sleep at least 7-8 hours a night.
Maintain a regular routine and lifestyle.
Follow a healthy diet: complete, balanced meals provide our brain with all the nutrients it needs to work efficiently. Avoiding large amounts of alcohol and heavy meals that are hard to digest is also a great help!

Vitamins for improving memory and concentration

Like all aspects of human health and well-being, also for recovering alertness, memory and concentration, the first suggestion is to follow a diet rich in vitamins and mineral salts, some of which have proven benefits on the nervous system (including magnesium, iron, zinc, group B vitamins).

Furthermore, some foods help to stimulate cognitive capacities; these are:

Foods rich in Omega 3: blue fish, nuts, linseed oil, avocado and green leaf vegetables .
Tomatoes: tomatoes are powerful antioxidants that help to protect the brain from damage caused by free radicals.
Eggs: rich in group B vitamins, particularly B6, B12 and folic acid.

Supplements for combating study fatigue

To fight fatigue and improve concentration, a correct intake of vitamins and minerals is of fundamental importance. Correct cognitive function also depends on the balance of all nutrients involved in maintaining the well-being of the nervous system.

ApportAL® products are ideal nutritional supplements for offering strength and vitality for cognitive functions, at the same time improving the immune system which is overstretched by study fatigue.

ApportAL® and ApportAL® VitAL contain some active substances formulated to increase the physical and mental energy available, relieving the tiredness that hinders serene study and concentration.

Post-Covid chronic fatigue: how to recover energy levels

Constant fatigue, shortness of breath, energy used up quickly, states of confusion: these are just some of the symptoms suffered by many patients who have got over Covid-19 but who are having trouble recovering ideal levels of physical and mental well-being. These symptoms persist even after we are no longer positive to the virus, and are known as the “Long Covid effect”, a condition that can affect patients of every age and sex.

The aim of anyone suffering from post-Covid chronic fatigue is obviously to return to correct levels of vitality, recovering the strength needed to perform normal everyday actions without feeling tired and worn out after any minimum effort. Of course, complete recovery is almost never immediate, and this implies a good dose of patience, as well as close attention to small details that can make the difference. For example:

Avoid alcohol and foods that slow down the digestion
Consider physiotherapy to recover full body function
Keep physically active, proceeding gradually with small targets
Having a daily routine helps to assure a renewed sense of stability and humour
Mental health is important: it is normal to lose heart when little progress is being made. So it is a good idea to talk to the family and your GP, to avoid isolation.
Sleep a suitable number of hours

Do not work too hard to get better quickly, as we have to allow the body to follow its own recovery times. Avoid intensive physical activity and training, preferring for example longer and longer walks, and taking a break to catch your breath. As always, on top of this, ensure a balanced diet to top up liquids, vitamins and mineral salts. So plenty of fruit and vegetables, including smoothies, extracts and juices.

Post-Covid: the correct diet for recovering energy

Recovering energy after Covid19 convalescence necessarily requires a diet rich in nutrients, vitamins and minerals. The Mediterranean diet is always the best choice for guaranteeing the right calorie and energy intake.

It is advisable to prefer light, easily digestible meals, alternating lean meat, fish, pasta, potatoes, pulses, eggs and dairy foods. The essential nutrients include proteins and amino acids, which help to recover muscle tone and physical strength.

Supplements for combating post-Covid chronic fatigue

ApportAL® contains functional active ingredients for recovery physical and mental energy and for relieving the typical sensation of tiredness during post-Covid convalescence.

In fact, a survey was recently conducted on around 200 patients suffering from post-Covid symptoms, who were advised to take the food supplement ApportAL®, containing vitamins and minerals that help to reduce fatigue, as well as amino acids and phytoextracts for 28 consecutive days.

The results obtained show a significant improvement in coping with chronic fatigue.

This is thanks to the complete formulation, and particularly the presence of:

Group B vitamins, which provide the body with a good dose of energy, without which it would be a constant effort to perform normal everyday activities.
Iron, fundamental for ensuring the correct oxygenation of the body. One detail that should not be neglected when dealing with Covid-19 are the repercussions on the respiratory system.
Coenzyme Q10, essential for recharging the cells with energy and restoring physical efficiency.
Magnesium, which aid correct muscle activity, also supporting the functioning of the nervous system.

Vitamins and minerals that help support children’s immune system: when to use immunostimulants and supplements

Tiredness, irritability and drowsiness can take their toll on children especially in some periods of the year. The main causes include: changes in routine (such as returning to school), climatic changes (the passage from hot to cold seasons) and seasonal viruses (colds, tonsillitis, gastrointestinal problems), often accompanied by a lack of appetite.

These are very common symptoms and behaviour, which should not cause excessive worry, even though it is worth remedying them as soon as possible. First of all, we have to support the immune system, ensuring that it is ready to fight any viruses and pathogens.

Vitamins and minerals that stimulate children’s immune system

The diet is the first source of vitamins and minerals, and this is why it is important for children to learn right from an early age how important it is for them to eat, as this directly affects their health. This does not mean completely eliminating sweets and the occasional tasty snack, but rather being aware that well-being begins at the table, and this will help them to grow strong and healthy.

The EFSA (European Food Safety Authority) has stated that there are at least 10 essential nutrients for normal functioning of the immune system, including six vitamins and four minerals.

Vitamin A: useful for the health of the immune system, for the development of sight, fertility and bone growth.
The recommended daily intake of vitamin A is approximately 0.6-0.7 mg.

Vitamin B6: it has many functions in the body, and is involved in over 100 enzymatic reactions, playing an important role in brain development.
For children and adolescents, the recommended average daily intake is:
1-3 years: 0.4 mg
4-6 years: 0.5 mg
7-10 years: 0.7 mg
11-14 years: 1.0 mg

Vitamin B9: i.e., folic acid, is fundamental for synthesising proteins and DNA, as well as for forming haemoglobin, and must be part of the intake of pregnant women as this vitamin tends to protect and promote embryo development.
The recommended dose is at least 0,4 mg (400 micrograms) a day.

Vitamin B12: necessary for the transformation of nutrients deriving from the diet, for the production of red blood cells and the formation of bone marrow. It is also involved in the correct functioning of the nervous system.
The recommended dose of vitamin B12 is:
1-3 years: 0.7 mcg/day
up to 10 years: 1.4 mcg/day
Vitamin C: fundamental for children’s growth, to ensure the healthy development of skin, joints, bones and blood vessels.
The recommended daily intake is:
0-3 years: 35 mg
4-6 years: 45 mg
7-10 years: 60 mg

Vitamin D: indispensable for children’s growth, for the absorption and deposit of calcium in the bones.
infants: 400 Ul per day
2-5 years: 1,000 UI per day
over 5 years: 2,000 UI per day

Zinc: fundamental for the development of children’s immune systems, helping them to fight infections.
infants up to 1 year: 3 mg/day
increases gradually up to 9-12 mg/day for adolescents and adults

Iron: very important for correct physical and mental development. Increases resistance to stress, and is a valid ally for strengthening the immune defences and helps to increase energy levels.
1-3 years: 7 mg
4-8 years: 10 mg
9-13 years: 8 mg

Copper: reduces the risk of catching infections and problems affecting the respiratory tract, including bronchitis, laryngitis, otitis, rhinitis and allergic reactions.
0-6 months: 200 mcg
7 months-1 year: 220 mcg
1-3 years: 340 mcg
4-8 years: 440 mcg
9-13 years: 700 mcg

Selenium: useful for children’s growth, as it promotes tissue elasticity, and also acts as a barrier against pathogens.
1-3 years: 20 mcg
4-8 years: 30 mcg
8-13 years 40 mcg

This is what should never be missing from children’s diets, to help them top up on these essential nutrients:

Fruit and vegetables: an irreplaceable source of potassium, magnesium, folic acid, vitamins A, C, E
Cereals: source of fibre
Dairy products: source of calcium, group B vitamins, vitamin D
Legumes: source of potassium, iron, calcium and phosphorus, group B vitamins
Fish: source of group B vitamins, vitamin A and vitamin D and mineral salts including calcium, phosphorus and iodine

Supplements for children

Protecting the body is by far the most effective solution for reducing the risk of lowering the immune defences. The correct intake of vitamins and minerals is able to act as an authentic defence mechanism.

Apportal® Vital is the nutritional supplement with an immunomodulating function, formulated to provide the body with a complete charge of vitamins and minerals, able to stimulate the immune response during particularly debilitating periods.

Supplements for the over-50s, which vitamins and minerals to take

As time passes, our body changes and, along with this, the needs to keep it strong and healthy change too. After the age of 50, particularly, the mind and body have to adapt to new nutritional and energy needs. Consequently, we may feel the need for greater support, especially in more intensive periods in which work and other commitments absorb much of our time and energy.

In all phases of life, it is recommended to ensure a varied, balanced diet assuring the body all the nutrients, vitamins and mineral salts it needs. However, after 50, it is harder to top up on energy only through the diet. In fact, the energy metabolism slows down and, at the same time, the body’s ability to absorb some micro-nutrients also changes.

It is therefore necessary, especially after the age of 50, to guarantee the correct intake of micro-nutrients for the body, particularly vitamins and minerals, in order to avoid the risk of nutritional deficiencies.

Vitamins and minerals to take after the age of 50

For the over-50s, the fundamental micro-nutrients are particularly the vitamins with antioxidant properties, which are A, C and E, vitamin B12, folic acid, vitamin B6 and magnesium. Furthermore, the correct intake of selenium, zinc and potassium should also be assured.

So what is the function of these fundamental nutrients for the well-being of our body after the age of 50? We have to make a brief digression here, explaining the differences between the functional substances for the well-being of women and of men, because the needs, as well as the nutritional deficiencies, change significantly.

Supplements and minerals for women over 50

This is the age when women go through the menopause, a physiological phase characterised by the progressive reduction of oestrogen.

To cope with this reduction in hormones responsible for many metabolic functions, women over 50 need to integrate their intake of some vitamins and mineral salts.

This is what should always be found in supplements for women over 50:

Vitamin D: to maintain healthy bones and strengthen the immune system
Zinc: to protect the cells from oxidative stress and support normal cognitive function
Magnesium: useful for reducing tiredness, supporting the energy metabolism and psychological and muscle functions
Vitamin C: fundamental for strengthening the immune system
Iron and vitamin B12: to fight tiredness and fatigue.

And of course we should never forget the importance of a balanced diet, rich in fibre, Omega-3 and Omega-6, which help to ensure the correct functioning of the cardiovascular system.

Vitamins and minerals for men over 50

The vitamins and minerals that offer greatest benefits to men over 50 are part of the same group mentioned above, although men clearly have different needs to respond to. Here are the substances that promote general physical and mental well-being for men over 50:

Vitamin A: its antioxidant properties help to protect the sight and stimulate the immune system.
Vitamin C: vitamin C also plays a decisive role for the immune system, and also supports the correct synthesis of collagen.
Vitamin E: important for its ability to fight free radicals and maintain normal cardiac function.
Group B vitamins: used to metabolise foods and transform them into energy, monitoring tiredness and fatigue. Furthermore, they help to prevent cardiovascular and neurological pathologies.
Magnesium: guarantees correct muscle function, and plays a decisive role in the well-being of the cognitive function.
Potassium: useful for maintaining normal blood pressure levels, reducing the risk of kidney stones and fighting the negative effects of sodium.
Selenium: important for protecting the cells from oxidative stress, regularising hormonal activity, normalising thyroid function and the immune system.
Zinc: zinc also contributes to normal cognitive function, but not only. It is functional for bone, skin and hair well-being and for maintaining normal testosterone levels in the blood.

Also in this case, the diet is an excellent ally for assuring all the nutrients that help to maintain a good level of general well-being.

It is advisable to eat fresh foods rich in proteins and complex (preferably whole) carbohydrates. On the other hand, excessive condiments, fats of animal origin and sugars should be avoided.

Furthermore, it is a good idea to drink at least 2 litres of water a day.

Nutritional supplements for the over 50s

Vitamins and minerals are therefore decisive factors for the well-being of the body after the age of 50, as they help to guarantee the full function of the body and prevent an excess of free radicals.

ApportAL® and ApportAL® Vital are nutritional supplements useful for overcoming any vitamin and mineral deficiencies after the age of 50. In fact, the five minerals contained in ApportAL® (Selenium, Iron, Zinc, Iodine and Magnesium) were developed using Sucrosomial® Technology, which makes them more easily absorbable and immediately bioavailable.

How to strengthen the immune system

The immune system is that barrier that helps the body to defend itself from foreign agents, such as micro-organisms (bacteria, viruses, fungi), parasites, damaged or anomalous cells, or unrecognised tissues.

To defend the body, the immune system activates antibodies, as well as various specialised molecules and tissues, including white blood cells.

The human body also uses physical barriers to defend itself from pathogens. For example, the ciliary epithelium and the cells that produce mucus present in the upper respiratory tract: cilia and mucous membranes are the first barrier against micro-organisms and foreign matter (pollen, dust) found in the air we breathe in.

Some conditions put a strain on the immune system, such as prolonged exposure to smog, periods of intense physical and mental stress, a diet poor in fruit and vegetables, not enough sleep. All these factors, along with the normal risks caused by the change of seasons, weaken the immune system and reduce its ability to react to inflammation.

Advice for strengthening the immune system

When the immune system is weak, there is a risk of falling ill, from the simplest cold to flu with a high fever, migraine, intestinal problems and obstruction of the respiratory tract.

How to run for cover? Taking a few precautions in our everyday lives, and, when needed, making recourse to nutritional supplements that can strengthen our immune defences.

Healthy diet: a varied, balanced diet, rich in all nutrients, remains the essential starting point for ensuring well-being for the whole body. Fruit and vegetables are particularly rich in vitamins and minerals that effectively help the immune system.
Sleep: it is very important to ensure at least 7-8 hours of sleep a day. In fact, it is precisely during night-time rest that our body processes the proteins taken in with food, using them to fight potential pathogens.
Physical activity: regular exercise, without overdoing it, helps to strengthen the immune system, but not only. It also helps to keep cholesterol in check, preventing the risk of developing heart disease, and reduces the risk of musculoskeletal disorders.
Personal hygiene: taking care of personal hygiene is fundamental for reducing the risk of infections, remembering to wash the hands thoroughly and frequently, especially when you are away from home.
Avoid crowded places: this advice is particularly useful when we are already feeling a little weak. Being in large crowds increases the risk of contracting viruses when the immune defences are low.
Avoid sudden changes in temperature: in the winter, don’t keep the temperature too high at home, as the subsequent exposure to the cold outside weakens the immune system.

The vitamins and minerals that help the immune system

When we talk of a healthy, balanced diet, we refer to a diet that completely meets our body’s nutrient and energy needs. At any time of the day, and even the year, our body has to respond to different needs, and this is why it is important to learn to eat foods that are in season.

Which vitamins and minerals are most useful for helping to strengthen our immune defences? Let’s see which nutrients are essential for our well-being and which foods have them in the greatest quantities:

Vitamin A: strengthens the mucous membranes, which are the first barrier against external aggressions, and help to protect the lungs from infections. Several foods contain Vitamin A, but carrots, spinach, cabbage, pumpkin, chicory, tomatoes, avocado, apricots, peaches and watermelon are particularly rich.
Vitamin C: it is a very precious substance for stimulating the immune defences and preventing and curing flu syndromes. Moreover, vitamin C helps to protect the body from free radicals.

To top up on vitamin C, the diet should include citrus fruits, berries, cherries, melon, watermelon, pineapple, kiwi and papaya, chilli pepper, sweet peppers, potatoes, tomatoes and green leaf vegetables.

Vitamin D: is fundamental to maintain healthy bones, as it stimulates the absorption of calcium and phosphorus. It is also essential for stimulating the production of endorphins, serotonin and dopamine, which help to fight stress and depression. Oily fish has a high concentration of Vitamin D, along with eggs, milk and dairy products.
Zinc: it is a precious oligo-element that helps to fight free radicals, and also has an antioxidant action and antiviral effect.

Foods that help us to top up on zinc include fish, red meat, pulses, walnuts, dark chocolate, egg yolk, mushrooms, pumpkin and sunflower seeds, whole wheat cereals and brewer’s yeast.

Iron: it is essential for the well-being of the body as it stimulates the production of haemoglobin and red blood cells, ensuring the correct oxygenation of the body’s cells. Iron can be found in both animal and vegetable sources, and beef, ham, bresaola, fish, shellfish, crustaceans, Brussel sprouts, spinach, dark chocolate, almonds, dried figs are all rich in iron.
Selenium: it has antioxidant properties, supporting the immune system function and promoting the production of antibodies. It is found above all in foods of animal origin, particularly sea food, as well as in numerous cereals, pulses, fruits and vegetables.

Supplements for strengthening the immune system

When a healthy, varied diet is insufficient as the natural vitamin and mineral requirement increases, for example in the winter or when we are particularly tired, stressed or suffer from asthenia, ApportAL® and ApportAL® VitAL can help both to recover energy and support the immune system. With their complete formulation, specific for supporting the immunomodulating function (link) in our body, they help to strengthen our immune defences and increase the ability to shield from viruses and bacteria.