Immunity Boosters For Your Good Health
The best way to avoid contagious diseases is to take precautions against catching them. This means washing your hands frequently, being careful while interacting with other people, and minimizing exposure. Of course, even these precautions may sometimes fall through, and you end up falling sick anyway.
In the chance that this happens, it's important that your body is ready to fight off the pathogens, fast and effectively.
The do's and dont's of nourishing your immune system
You need a good balance of micro and macronutrients in your body to help you fight diseases. A good way to ensure this is to watch what you eat.
6 Immunity Boosters For Your Good Health
1. Vitamin A
Foods like carrots, sweet potato, spinach, and broccoli are all packed with beta-carotene, which helps the body absorb Vitamin A. This helps improve your gut health as well as your respiratory system. That is especially important when dealing with airborne viruses that attack your lungs.
2. Vitamin C
You can get Vitamin C from a variety of fruits like strawberries, grapefruits, kiwis, oranges, and lemons. Alternatively, one of the richest sources of Vitamin C you may not know about is red bell peppers. Vitamin C stimulates the formation of antibodies, the front line of your immune system. It also promotes collagen formation and is a powerful antioxidant.
Alongside eating vitamin-C rich foods, Vitamin C supplements are also a great and simple way to boost your vitamin C intake if you struggle to get enough from your diet.
According to the NIH, most vitamin C supplements contain vitamin C in the form of ascorbic acid, which is comparable in bioavailability to the vitamin C that naturally occurs in foods, according to the NIH.
The NIH recommends that adults get 75 milligrams (mg) of vitamin C per day for women and 90 mg daily for men; smokers should get an additional 35 mg per day, and pregnant and breastfeeding women should get 85 and 120 mg, respectively.
Commercially, vitamin C is available in various forms to fulfil customer’s need. Choose acid-free vitamin C supplement that is gentle on the stomach if you have sensitive stomach. Sustained released vitamin C is often the preferred choice as it ensures steady supply of vitamin C in the body to support your wellbeing throughout the day.
3. Vitamin D
Spending time under the sunlight is your best bet at increasing your Vitamin D levels. Vitamin D is great at regulating the functioning of your body's immune system as it aids calcium absorption, promoting growth and mineralization of your bones. When there's not enough sunlight, you can opt for foods fortified in Vitamin D as well as supplements to up your nutrient intake.
4. Vitamin E
Vitamin E is a great antioxidant that helps your body neutralize free radicals that strengthen your immune system. You can find it in most vegetable oils, as well as eggs, nuts, and leafy greens like spinach.
Zinc helps your immune system by aiding the production of T-cells and white blood cells. Usually, a prescribed dosage of zinc during the onset of a cold can be enough to help your body fight off the infection before it takes hold completely. You can find Zinc in poultry and seafood, though vegetarians can also snag it from beans, seeds, and nuts.
Protein is essential for your immune system as the amino acids in proteins are required for proper T-cell functioning. These are the cells that protect your body from pathogens. Plant-based sources like soya, nuts and beans can provide you with the adequate amount of proteins that your body needs. Non vegetarian sources of proteins include foods like meat, seafood, and eggs.
Getting the right nutrition and vitamins from your diet alone can be a challenging task. You can also opt to take vitamin supplements which can be a great way to boost your nutrient levels in case of a deficiency.
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Aug, 01 2023
Dr. Pakanich Maria Petrivna