The current pandemic has reminded us of the importance of a good immune system, but it’s vital all year long. While we cannot control everything affecting our immune system, the good news is that you can do so much like minding what you eat what supplements you take to support your immune system.
You must have seen ads for products claiming to boost your immune system and keep you away from flu and cold. But be aware that not everything in a bottle can really boost your immune system. It might be possible that these packed supplements aren’t offering you many benefits. Check the full list of ingredients before taking the supplement and make sure that these natural vitamins or supplements can truly influence your immune system. Learn how it works and how to keep your immune system strong.
You can boost your immune system by eating a balanced diet that gives you enough nutrients. Eating a variety of items from different food groups can help you get the right mixture of vitamins and minerals. Below we’ll discuss some ingredients and supplements that are helpful to keep your immune system strong. If you are taking any dietary supplements, make sure to consult a nutritionist and look for high-quality products that were tested.
Vitamin C is one of the most important vitamins that boost your immunity system is. It’s well researched and proven to be effective. Vitamin C is a powerful antioxidant that prevents germs from entering the body, and it kills those who have entered already. It also supports the immune cells, so they can do their job efficiently.
You can buy drugstore vitamin C chewable tablets as well as vitamin C-rich foods.
Good sources of vitamin C include:
- Bell Pepper;
- All the citrus fruits like oranges, limes and lemons;
It’s best if vitamin C is obtained from food items to reap the full benefits. We recommend 0,17 lb of daily intake of products containing vitamin C for a female adult and 0,20 lb for a male adult. If you’re taking drugstore supplements, it’s best to consume them in smaller doses for best absorption. If you take it all at once, it will be dissolved in water, and the excess will be lost in the urine. When 0.0022 lb (1000 mg) is prescribed to you divide it into two intakes.
2. Vitamin D
Vitamin D is known for its role in bone health, it’s of great importance to our immune system. Vitamin D deficacy is linked to an increased risk of getting infections and flu.
Vitamin D can help to prevent and treat infections by boosting our immunity. We get vitamin D in two forms – vitamin D2 from foods and vitamin D3 from animal products and the sun.
The natural sources of vitamin D are:
- Cod Liver Oil;
- Portabella mushrooms exposed to light;
- Tuna, trout, and salmon.
Your body can also convert vitamin D3 from sunlight into vitamin D that can be processed by the body. The portion of vitamin D can differ according to the body’s needs; hence, it’s best to consult a health care provider before you take it.
Protein is crucial to build and repair body tissues and fight bacterial infections. Immune cells rely on protein as protein builds up the framework of immune cells and every other cell. Lack of protein in the diet can lead to weakness, poor immunity, and fatigue. Most healthy adults should consume up to 0,0022 lb of protein per lb body weight per day. In other words, 0,12 to 0,18 lb of protein for a 150 lb adult.
You can use an online calculator to find the amount of protein you need according to your body weight, fitness level, age, and gender.
Good sources of protein are :
- Chicken and Turkey;
- Beans and all the soy products;
You can eat a plant-based diet throughout the day, and your body will get all the essential amino acids.
Zinc is a mineral that is commonly added to supplements to boost your immune system. It is needed for immune cell development, and it plays a significant role in the inflammatory response. Lack of this mineral affects the ability of your immune system to work properly. This increases the risk of diseases and infections. Even mild deficiency may cause immunity dysfunction.
Zinc is available in supplements, in the forms of lozenges, and pills, but these are not a miracle treatment in viral infections. According to the experts, taking more than 0,33 lb of zinc every day can have adverse effects on the immune system.
Food sources of zinc include :
- Whole grains;
Probiotics are vital for both gut and immune health. It’s important to note that 80 % of the immune cells are located in the gut. According to the studies, probiotics help prevent and treat seasonal allergies. Moreover, according to research, probiotics are helpful in immune-related diseases like viral infections.
The effect of probiotics hugely depends on what bacterial strain it has, so not everything will work for your immune health. You can take probiotics in two ways: through supplements and through food like sauerkraut and yogurt. The proportion depends on your needs, so make sure you consult a health provider before taking it.
Turmeric has become popular in recent years. Turmeric has the compound curcumin which has many health benefits. We know turmeric for its anti-inflammatory effects, but it has shown great results in supporting the immune system by activating the immune cells. You can mix turmeric powder in smoothies, soups, with vegetables, fish, red meat, and poultry. Turmeric latte has also been quite popular.
The Bottom Line
Various foods and supplements play a significant role in boosting your immune health. It’s important to note that not all foods and supplements are meant to be taken. You can consult your health expert and choose what works for you. Remember that strong immune system is key to your wellbeing.