The Immunity Boosters You Need to Know About – Our immune system is our body’s defense mechanism against various infections and diseases. A strong immune system can help us fight off infections and illnesses, whereas a weak immune system can make us more susceptible to diseases.
There are various ways to boost our immunity, such as getting enough sleep, exercise, and eating a balanced diet. However, there are also certain foods and supplements that can provide an extra boost to our immune system. In this article, we will discuss some of the best immunity boosters you need to know about.
Vitamin C
Vitamin C is perhaps one of the most well-known immunity boosters out there. This powerful antioxidant helps protect our cells from damage and supports the production of white blood cells, which play a vital role in fighting infections.
While we can get vitamin C from foods such as oranges, strawberries, and broccoli, many people choose to supplement with vitamin C tablets or powders. The recommended daily intake of vitamin C for adults is 65 to 90 milligrams, but some studies suggest that taking higher doses (up to 2,000 milligrams per day) may provide additional immune-boosting benefits.
Vitamin D
Vitamin D is another essential nutrient that plays a crucial role in our immune system. Our bodies naturally produce vitamin D when our skin is exposed to sunlight, but many people do not get enough sun exposure and may need to supplement with vitamin D.
Research has shown that vitamin D helps boost the immune system by increasing the production of antimicrobial peptides, which are natural antibiotics that help fight off infections. Some studies also suggest that vitamin D may reduce the risk of respiratory infections, particularly in people who are deficient in this nutrient.
The recommended daily intake of vitamin D varies depending on age and other factors, but most adults need around 600 to 800 international units (IU) per day. However, some experts recommend higher doses (up to 4,000 IU per day) for people who are deficient in vitamin D.
Zinc
Zinc is a mineral that plays a crucial role in many bodily functions, including immune system function. This mineral is essential for the development and function of immune cells, and research has shown that zinc supplementation can reduce the duration and severity of the common cold.
Foods that are high in zinc include oysters, beef, and pumpkin seeds, but many people may still need to supplement with zinc to ensure they are getting enough. The recommended daily intake of zinc for adults is 8 to 11 milligrams, but some studies suggest that taking higher doses (up to 50 milligrams per day) may provide additional immune-boosting benefits.
Probiotics
Probiotics are beneficial bacteria that live in our gut and play a crucial role in our immune system. These bacteria help to maintain a healthy balance of gut flora and support the production of antibodies, which are proteins that help fight off infections.
Research has shown that taking probiotics can help boost the immune system and reduce the risk of respiratory and gastrointestinal infections. Probiotics are found in fermented foods such as yogurt, kefir, and sauerkraut, but many people choose to supplement with probiotic capsules or powders.
Elderberry
Elderberry is a fruit that has been used for centuries for its medicinal properties. This fruit is rich in antioxidants and has been shown to help boost the immune system and reduce the duration and severity of cold and flu symptoms.
Research has shown that elderberry works by blocking the virus from entering and infecting our cells, making it a promising natural remedy for respiratory infections. Elderberry is available in various forms, including syrups, gummies, and capsules.
Garlic
Garlic is a popular ingredient in many dishes and has been used for centuries for its medicinal properties. This herb is rich in sulfur-containing compounds that help support the immune system by stimulating the production of white blood cells and increasing the activity of natural killer cells, which are cells that help fight off infections and cancer cells.
Research has shown that garlic supplementation can help reduce the risk of respiratory infections and may even have antiviral properties. Garlic is available in various forms, including supplements, oils, and fresh cloves that can be added to meals.
Conclusion
In conclusion, our immune system plays a crucial role in protecting us from infections and diseases, and there are various ways to boost our immunity. While a balanced diet, exercise, and sleep are essential for maintaining a healthy immune system, certain foods and supplements can provide an extra boost.
Vitamin C, vitamin D, zinc, probiotics, elderberry, and garlic are all excellent options for boosting the immune system. However, it is essential to consult with a healthcare professional before starting any new supplements, as they can interact with medications and have potential side effects.
Incorporating these immune-boosting foods and supplements into a healthy lifestyle can help keep us healthy and protected from infections and diseases.