No one likes to stay ill for a long period of time. If you want to try and avoid developing a common cold, cough, flu, fever or another illness than you have to keep your immune system healthy and ready for further action.
The immune system consists of a diverse group of cells that perform immunity enhancing functions throughout the body. Eating a balanced diet, supplementing, exercising, not smoking, limiting alcohol consumption, personal hygiene, stress free life and making sure to get a good night’s sleep are all key in supporting a good immune health. However eating a healthy diet and supplementing plays a vital role in it. Super foods and supplements which are believed to be nutritionally dense contain a variety of nutrients like fibre, vitamins, minerals and anti-oxidants that can benefit your immunity as well as overall health.
As the world prepares itself for this uncertainty, natural strategies for strengthening the immune system are in high demand these days. While getting a healthy daily dose of immunity boosting supplements are also under consideration of people.
Let’s, check out the following immunity-supporting supplements:
Curcumin is a powerful antioxidant with a number of health benefits. It supports immune system, mental health, cardiovascular health and brain function. Studies show that supplementation with curcumin can:
- enhance the responses of antibodies
- boost immunity
- beneficial effects on the body’s inflammatory response
- promote the immune response of white blood cells
- increase B cell proliferation in the intestines
Omega-3 fatty acids Supplement
When you think about immunity, your mind probably goes straight to supplementing on vitamins and minerals, right??? Well, Yes but omega plays an important role in boosting immune health. Indeed, increasing omega-3 fatty acids right in your daily intake promote immune health by reducing cell stress responses that enhances the function of immune cells. Thus boosts immunity
Vitamin C Supplements
Vitamin-C helps in fighting with cold and eases the symptoms. It helps in reducing inflammation—and lung inflammation is a severe symptom of COVID-19, which can lead to respiratory diseases or even death. Even if you are healthy it doesn’t hurt to start taking vitamin C from citrus fruits such as lemon or oranges. But in today’s time it’s more important to consume it through supplement to reap maximum of its benefits.
Vitamin D Supplements
The main function of vitamin D is to help the body to maintain its optimal blood levels of calcium and phosphorous, which you achieve through the exposure of sun’s ultraviolet rays, through the foods such as dairy products, orange juice, soy milk, etc or from proper supplementation.
Getting enough vitamin D protects from various respiratory infection and supplementing it significantly decreases the chance of respiratory tract infections (RTI).
Probiotics support immune health by stimulating immune cell activity. Supplementing on various probiotic species and strains have been shown to:
- Boost digestion
- Stimulate responses from intestinal epithelial cells
- Induce the production of immunity-enhancing proteins in tissues
- Increase healthy gut bacteria
Zinc has been found to help produce and activate T-cells (t-lymphocytes), which trigger the body to respond to infections and boost immunity. Zinc helps in symptoms of sore throat, fever, cough, cold, nasal congestion and nasal drainage. Add Zinc rich foods such as chickpeas, nuts especially cashews and almonds, baked beans, etc in your daily diet. If not achieving the optimum results, consider having a zinc supplement.
While supplements will only fill the gaps in your diet. But it’s essential for your body to extract all the essential nutrients required through proper diet and immunity boosting super food. Check them out:
- Lime and lemons
Lime and lemon contain vitamin C that is useful for boosting immune health and regulate immune responses.
Add slices of it to your drinking water or squeeze over salads or vegetables. Make lemonade of try lemon and ginger smoothie bowl for added immunity benefits.
Raw garlic is brilliant helping hand for your immunity. It has natural anti-inflammatory and anti-bacterial properties that ward off illness and recover quicker. Garlic increases the number of t-cells in blood, which in turn fights cold and viruses related symptoms. Garlic’s health powers are best when it’s raw.
Crush or slice garlic cloves and add it in your diet.
Mushrooms are an interesting super food because they synthesize Vitamin D when exposed to UV light, just like human beings. Therefore, choose mushrooms grown in direct UV light as they are the only plant source of vitamin D, which supports immunity.
- Bell peppers
Brightly coloured bell peppers contain lots of vitamin A, which can help fight infection and repair your body’s mucosal barriers. Add bell peppers in your daily salad to strengthen your immunity
- Ginger root
Keep fresh ginger in your kitchen permanently. Not only is it naturally warming, but it acts as a natural decongestant and soothes digestion. It is also ideal for cold, cough, and flu. Try immunity boosting ginger or add ginger in your daily meals.
Fresh red and green chilies are incredible health and immunity boosters. They contain lots of vitamin A and C, a nutrient that boost the immune system. Spice up your meal with chilies in it.
- Pumpkin or sunflower seeds
These super foods boost your zinc levels, which help you fight off cold, cough, flu and other infections quicker. Add pumpkin or sunflower seeds to your daily detox smoothie bowl or breakfast cereals.
Cinnamon is great for your gut and immune system. If you end up suffering from a cold, cough or flu than it should help clear up quicker. Next time you make yourself a hot chocolate or cup of tea, try sprinkling some cinnamon. You could also try mixing it with raw honey, which has similar properties.
You need to make sure that your body has plenty of vitamin C as it can’t be stored in body. So you need to incorporate foods that are rich in vitamin C every day to fight off infections. If you’re not a fan of oranges then you could try eating more peas, lime, lemons, tomatoes and peppers.
When it comes to choosing vegetables, make sure broccoli comes in your list as it is enriched with essential nutrients and contains choline which is good for your gut health and immunity. Instead of cooking broccoli, try to eat it raw, as it’s more nutritious this way.