Instead of relying on supplements, choose foods that boost your immune system. Unfortunately, many of us don’t eat enough of the fresh fruits, vegetables, and other foods we need to stay healthy year-round. Healthy foods provide many substances, including vitamins and minerals, to keep us strong and healthy. You can’t just eat an orange or grapefruit or pop a vitamin pill and expect a quick dose of vitamin C to help prevent a cold and boost your immune system. A truly healthy immune system. The System depends on a healthy, balanced diet over the long term.
Dietary Supplements
In a perfect world, we would all have access to a balanced, nutrient-dense diet, with healthy fats, fruits, vegetables, adequate protein, and fiber, and theoretically, we wouldn’t take supplemental vitamins. Equally important are Dietary supplements to strengthen our immune system. However, not only do most of us fall short of these daily nutritional goals, but we may also experience situations such as physical stress or inflammatory health issues where we need more of certain nutrients than we do obtain from food.
As an immunologist and functional medicine physician, I always say that you can’t supplement poor health or replace poor nutrition with vitamins, but you can fill in the gaps for that added benefit. Four dietary supplements that I take daily and often recommend to my patients. Since humans cannot produce vitamin C themselves and it is not stored in the body, it must be supplemented constantly.
Vitamin C
Vitamin C is a powerful antioxidant, and anti-inflammatory and strengthens the cells of our immune system. During infection and when we are under tremendous stress, it is quickly depleted. And It also speeds up wound healing and is good for the skin. Studies have found that supplemental vitamin C reduces the severity and duration of a cold, and in early studies, it may reduce the severity of symptoms in hospitalized Covid patients. A good starting dose is 500 milligrams twice daily for maximum absorption.
Lifestyle Practices
It’s like training for battle, preparing your body in advance to, deliver a punch when attacked by viruses, bacteria, and toxins. Other lifestyle practices like regular exercise and good sleep will better prepare you for battle. With a few exceptions, it’s better to get your vitamins and minerals from food than from pills. And smith shares some tips on some of the most important vitamins and minerals your immune system needs to function:
How to Use Vitamin C Supplements
Vitamin C can help prevent infections or shorten their duration. Citrus fruits stand out, but did you know there are other good sources? It’s true! Expert recommends the following:
Fun fact:
It is found in so many foods that most people don’t need to take supplements unless advised by a doctor. First talk to your doctor before taking vitamin C supplements and then proceed after.
• Spinach.
• Kale.
• Bell peppers.
• Brussels sprouts.
• Strawberries.
• Papaya.
Vitamin E
Like vitamin C, vitamin E can be a powerful antioxidant that helps your body fight infection. This important vitamin is part of nearly 200 biochemical reactions in your body and is critical to the functioning of your immune system.
In Addition to getting your vitamin E, think of high-fat plant foods like:
• Almonds.
• Peanuts/peanut butter.
• Sunflower seeds.
• Oils such as sunflower, safflower, and soybean oil.
• Hazelnuts.
Vitamin A
It fights info, and action and comes in two forms: preformed, as found in animal foods like fish, meat, and dairy, or plant carotenoids. Tuna is a great source of preformed vitamin A. When it comes to carotenoids, get colorful:
• Carrots.
• Sweet potatoes.
• Pumpkin.
• Butternut squash.
• Cantaloupe.
• Dark green leafy vegetables.
Vitamin D
Known as the sunshine vitamin, it is one of the most important and powerful nutrients to support the immune system. Dieta, my sources are limited but include:
• Salmon.
• Mackerel.
• Tuna.
• Sardines.
• Vitamin D fortified like milk, orange juice, and cereals.
Folate/Folic Acid Folate
It is the natural form and folic acid is the synthetic form, which is commonly added to foods for its health benefits.
To get more folic acid, regularly add more beans and lentils, and green leafy vegetables to your plate. Avocado is another tasty source. You can also get folic acid in fortified foods (check the label first) such as enriched pasta, bread, and also rice.
Iron
Iron, which helps your body carry oxygen to cells, plays a part in many of the immune system processes. It comes in different forms. Your body can more easily absorb heme iron (aka iron from animal products), which is abundant in:
• Red Meat (Limit To Smaller Amounts And Less Often).
• Chicken.
• Turkey.
• Canned Sardines.
• Oysters.
• Clams.
• Mussels.
• Canned Light Tuna.
If you’re a vegetarian, have no fear. You can still find iron in:
• Beans.
• Broccoli.
• Kale.
• Iron-fortified except
Selenium
It appears to have a powerful effect on the immune system and is important in preventing infections. Animal foods are the best sources, except Brazil nuts, which offer a tremendous value of over 100% in a single nut. However, too much can be a problem, so don’t consume more than one or two in a day. Search for selenium at:
• Seafood (tuna, halibut, sardines)
• Meat and liver
• Poultry
• Cottage cheese
Zinc
The World Health Organization reports that between 17% and 30% of, the world’s population is zinc deficient, which could impact health. immune systems. Zinc helps fight viruses, protects us from cell damage from free radicals, and has been shown to shorten the duration of a cold when taken as a dietary supplement. It is necessary for the production of new cells in the immune system. Further, It is mainly found in foods of animal origin but can also be found in some vegetarian foods.
Some Vegetarian Foods
• Oysters.
• Crab.
• Lean meats and poultry.
• Baked beans.
• Yogurt.
• Chickpeas.
Frozen Foods
Go for frozen produce when you can’t get fresh produce Depending on where you live and what time of year it is, you can’t always get high-quality fresh produce. Remember that buying frozen food is a good option and can be very convenient under our time pressure.
Frozen foods can still boost your immune system. Manufacturers freeze frozen fruit and vegetables at their peak of ripeness, which means they have similar nutritional value to their fresh counterparts. Just choose plain frozen foods and not those with sugar or sodium.
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