Top Nutrients to Support A Healthy Immune
Viruses, bacteria, fungi, parasites, and other pathogens that can damage humans are removed and neutralized by our immune system. How can we best support our immune system so that it can perform at its best and protect us?
The solution can be found in our eating and living habits. This includes getting enough sleep and exercising regularly, avoiding processed foods and alcohol, quitting smoking, and managing stress.
Here are eight key nutrients to include in your diet to support a healthy immune system naturally:
B Vitamins - B vitamins are a group of vitamins that work together to aid the body's immune system, improve cell health, and maintain ideal energy levels.
Vitamin C - Studies show that vitamin C can help shorten the duration and symptoms of a cold, respiratory infection, or bronchitis. Kiwi, asparagus, lemons, strawberries, oranges, broccoli, and peppers are all good sources of vitamin C.
N-Acetyl Cysteine (NAC) - This nutrient is a fantastic way to boost your immune system's defenses. During cold and flu season, NAC acts as a protective shield and aids in the breakdown of excess mucus. NAC is also a precursor to the super antioxidant glutathione; together, they help the body's immune system and are engaged in cellular damage prevention, detoxification, and other vital functions.
Probiotics – Gut health is essential for immune function. Because our immune system is thought to be based in the gut wall for 70-80% of the time, maintaining a healthy microbiome should be a top priority when it comes to our health. Probiotics come in a variety of strains, each with its own set of benefits, many of which improve immunological health. Probiotics have been discovered to aid in the identification and targeting of hazardous infections, the generation of natural antibodies, and the support of immune cells. Specific strains of probiotics, such as Lactobacillus paracasei, Lactobacillus fermentum, and Lactobacillus paracasei, have also been found to be "effective for battling the common cold and influenza-like respiratory illnesses," according to studies.
Vitamin D - This is one of the most significant nutrients for boosting the immune system. Vitamin D is essential for preventing colds, flu, and other respiratory tract infections. The finest sources of vitamin D include sunlight and foods such as red meat, egg yolks, oily salmon, and liver. When sunshine and dietary sources are insufficient, high-quality supplements can help, especially in the winter.
Vitamin E - Vitamin E is essential for maintaining a healthy immune system that is resistant to viruses and germs. It also has an effect on immunological and red blood cell development, as well as providing potent antioxidant protection. Vitamin E is found in Atlantic salmon, avocado, rainbow trout, hazelnuts, and almonds, among other foods.
Trace Minerals - Copper, selenium, and zinc are trace minerals that have been demonstrated to be vital for immune system function. Zinc, in particular, may aid in reducing the severity and duration of the common cold. Zinc is found in lean red meat, egg yolks, oysters, turkey, cashews, and almonds, among other foods. Selenium is abundant in Brazil nuts, pork, cattle, turkey, chicken, fish, shellfish, and eggs.
Omega-3 Fatty Acids - Omega-3 fatty acids have been shown to improve immune cell function, as well as aid brain and eye health, inflammation, autoimmune illnesses, metabolic syndrome, depression, and anxiety, according to research.
Bonus: Acupuncture has been shown in studies to boost the number of immunological cells in the body. T-cells, as well as red and white blood cells, are included.