Who wouldn’t desire to have a sound immune system? (Raise your hand if you disagree. Is there anyone?) Well, did you know that your nutrition plays a significant role in keeping your immune system in excellent shape and shielding you from infections and toxins?
Regrettably, far too many of us do not devour enough vegetables, fresh fruits, and other foods to sustain our health throughout the year. Healthy foods comprise a diversity of nutrients, including minerals and vitamins, that help us stay healthy and strong. You can’t predict a sudden burst of vitamin C from eating grapefruit or orange or taking a vitamin tablet to dodge a cold and enhance your immune system.
No doubt, your immune system is an intricate system of processes, cells, and substances that constantly defends your body from diseases such as poisons, viruses, and bacteria.
It’s paramount to keep your immune system healthy all year to circumvent sickness and infection.
The most quintessential means to strengthen your immune system are to make healthy lifestyle options such as eating nutritious foods and getting sufficient exercise and sleep.
Supplementing with specific vitamins, minerals, herbs, and other substances has also been found to enhance immune response and possibly protect against illness, according to research.
According to registered dietitian Maxine Smith, “a really strong immune system depends on a balanced, healthful diet over time.” “It’s like getting ready for a fight and prepping your body so it can throw a good punch when viruses, bacteria, and toxins assault.” Other lifestyle habits, such as frequent exercise and adequate sleep, will help you prepare for the fight.”
Nevertheless, some supplements may mix with the prescriptions you’re taking, whether they’re prescription or over-the-counter. Some of them may not be proper for those with specific medical issues. Before beginning any supplement regimen, consult with a healthcare expert.
Vitamins and Minerals for a Strong Immune System
With a few exceptions, it’s preferable to obtain vitamins and minerals from food than pills. Smith proposes some guidance on how to get some of the most important vitamins and minerals for a healthy immune system.
Here are 10 supplements that are known for their immune-boosting potential.
Elderberry
The effects of black elderberry (Sambucus nigra), which has long been used to cure infections, are being studied.
Elderberry extract has been shown to have powerful antibacterial and antiviral properties in test tubes against bacterial pathogens that cause upper respiratory tract infections and influenza virus strains.
Furthermore, it has been demonstrated to boost immune system response and may help minimize the duration and severity of colds, as well as lessen viral infection symptoms.
Elderberry supplements significantly decreased upper respiratory manifestations caused by a viral infection, according to an analysis of four randomized control studies involving 180 patients.
People with the flu who took about 1 tablespoon (15 mL) of elderberry syrup 4 times a day saw symptom relief 4 days earlier than those who didn’t and were less dependant on medication, according to an older 5-day trial from 2004.
However, this study is out of date and was funded by an elderberry syrup business, so the results may be skewed.
Although elderberry has been proposed to help ease symptoms of certain infections and the influenza virus, we must also be cautious of the hazards. According to some reports, elderberries might cause an overproduction of cytokines, which can harm healthy cells.
Vitamin C: A Powerful Antioxidant
Vitamin C may assist in the repression of illnesses or the shortening of their span. Citrus fruits are one of the best sources, but did you know there are others? Yes, it is correct! Smith suggests that you do the following:
- Spinach
- Kale
- Peppers (bell)
- Brussel sprouts are a variety of Brussels sprout
- Papaya
- Strawberries
Fun fact: Since vitamin C can be seen in so many foods, most individuals may not require taking supplements unless their doctor recommends it. Before using any vitamin C supplements, talk to your doctor.
Mushrooms with Medicinal Properties
Medicinal mushrooms have been utilized to check and manage infection and sickness since ancient times. The immune-boosting properties of a variety of therapeutic mushrooms have been investigated.
There are around 270 species of medicinal mushrooms that have been identified as having immune-boosting qualities.
Cordyceps, maitake, lion’s mane, reishi, shitake, and turkey tail are examples of immune-boosting mushrooms.
Supplementing with specific types of medicinal mushrooms has been shown to improve immunological health in a variety of ways, as well as alleviate symptoms of certain illnesses like asthma and lung infections, according to some research.
In a study of mice with tuberculosis, a deadly bacterial disease, researchers discovered that therapy with cordyceps reduced bacterial load in the lungs, improved immunological response, and reduced inflammation when compared to a placebo group.
Supplementing with about 1.7 grams of cordyceps mycelium culture extract resulted in a substantial 38 percent rise in the activity of natural killer (NK) cells, a type of white blood cell that safeguards against infection, in a randomized, 8-week study of 79 people.
Turkey tail is another medicinal mushroom with potent immune-boosting properties. Turkey tail has been shown in human studies to improve immunological response, particularly in persons with certain forms of cancer.
Many additional therapeutic mushrooms have also been explored for their immune-boosting properties. Tinctures, teas, and supplements are all available as medicinal mushroom products.
Vitamin E
Vitamin E, just like vitamin C, is a powerful antioxidant that helps in the fight against illness. This essential vitamin, which is linked to approximately 200 metabolic functions in your body, is indispensable for the strait-laced functioning of your immune system. Contemplate eating high-fat plant foods like almonds to obtain your vitamin E.
- Peanut butter/peanuts
- Sunflower seeds
- Sunflower, safflower, and soybean oils
- Hazelnuts
Vitamin A
Vitamin A is an astoundingly infection-fighting vitamin that can be seen in two classes: produced in animal foods like fish, dairy, meat, and plant carotenoids. Preformed vitamin A is plentiful in tuna. When it comes down to carotenoids, go for the bright colors:
- Carrots
- Sweet potatoes are a type of potato
- Pumpkin
- Butternut squash is a type of squash
- Cantaloupe
- Vegetables with dark green leaves
Vitamin D
It’s also recognized as the sunshine vitamin, and it’s one of the most indispensable and potent nutrients for immune system support. There are few food options, but salmon is one among them.
- Mackerel
- Tuna
- Sardines
- Milk, orange juice, and cereals
In general, you should acquire the majority of your vitamins through food, but vitamin D may be an exception. Discuss at length with your doctor to see if you need a supplement.
Folate
Folic Acid the synthetic form, while folate is the natural form, both of which are frequently added to meals for their health advantages. Add additional beans and lentils to your diet on a regular basis, as well as leafy green vegetables, to acquire more folate. Another delectable source is avocado. Folic acid is also detected in fortified foods (check the label first).
- Pasta with added nutrients
- Bread that has been enriched
- Rice that has been enriched
Iron
Iron helps in the shipment of oxygen to cells and is associated with a number of immune system roles. Iron comes in an assortment of shapes and sizes. Heme iron (also known as iron from animal products), which is abundant in red meat, is more easily absorbed by your body (limit to smaller amounts and less often).
- Chicken
- Turkey
- Sardines in a can
- Oysters
- Clams
- Mussels
- Light tuna in a can
Don’t worry if you’re a vegetarian. Beans are still an excellent source of iron.
- Broccoli
- Kale
- Cereals with added iron
Selenium
Selenium appears to have a significant impact on the immune system, making it essential for infection prevention. With the exception of Brazil nuts, which provide more than 100% of the daily requirement in just one nut, animal foods are the best sources. However, too much of anything can be harmful, so limit yourself to one to two of them each day. Seafood is a good source of selenium (tuna, halibut, sardines).
- Meat and liver are two of the most common foods
- Poultry
- Cottage cheese is a variety of cheese that is made from cottage
Zinc
Zinc is required for the development of new immune cells. It’s mostly present in animal meals, although it can also be found in some vegetarian foods.
- Oysters
- Crab
- Meats and poultry that are really low in fat
- Beans that have been baked
- Yogurt
- Chickpeas
If You Can’t Obtain Fresh, Go with Frozen
You can’t always buy high-quality fresh vegetables depending on where you live and what time of year it is. Remember that buying frozen food is a good alternative and can be very convenient in our time-crunched society. Even frozen meals can help your immune system.
“Manufacturers freeze frozen fruits and vegetables at their ‘peak’ ripeness,” she explains, “which means they’ll have the same quantity of nutritional content as their fresh counterparts.” “Rather to frozen foods with additional sugars or sodium, pick simple frozen foods.”
