we are always listening about the importance of helping us immune system. When, Social media Lots of advice for that. adaptogenic shot To apple cider vinegar To sleep hack.some of these #immune boost Tips are great, other tips aren’t that great. (And, as you’ll soon find out, you can’t really “boost” your immunity.)
Really one of the best ways to keep you immune system Health is also one of the simplest. Make sure you’re getting the right nutrients. However, the immune system is complex, and nutrition isn’t the only factor that boosts immunity.
“Nutrient-rich foods can strengthen the immune system. However, it is somewhat wrong to say that vitamins and special diets alone can significantly improve immune health. Marilyn Berger, RDclinical nutritionist CHA Hollywood Presbyterian Medical Center.
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“The immune system is a little more complicated than that,” she adds. “There are many other factors that affect immune health, such as physical activity. stress, age, presence or absence of medical conditions. ”
The immune system is a network of organs, white blood cells, proteins, and chemicals that work together to protect you From bacteria, viruses, parasites, fungi and other disease-causing invaders. He has two parts to it. The innate immune system you are born with and the adaptive immune system that develops in response to exposure to microorganisms.
“There are definitely ways to improve your immune system,” he says. Dr. Louis Marinou, M.D.Physician MDVIP in Baltimore, Maryland. Vitamins, especially in the form of supplements, are nothing more than “little bread crumbs that I consider to be key ingredients for strengthening the immune system.”
But if you want to increase your nutrient intake for your health, these are the best vitamins for your immune system.
best vitamins for immune system
Choosing nutritious, whole foods provides most of the essential vitamins, minerals, and properties for maintaining good health, Berger says. The most important vitamins for the immune system are:
Vitamin C
Vitamin C It has received a lot of attention for its immune-supporting properties, and for good reason. “It’s like bulletproofing white blood cells,” says Dr. Marinou.
But your body doesn’t produce vitamin C naturally, so you need to include it in your diet, says Berger.
Food source: Citrus fruits (oranges and grapefruits), berries, tomatoes, melons, broccoli, peppers.
Vitamin E
Vitamin E It protects you from free radicals that can cause disease and helps your body fight infections, Berger says. research One of the most important nutrients in immune function, it helps your T cells, a type of white blood cell, to function at their best.
Food source: Nuts (especially almonds and peanuts), nut butters, seeds, wheat germ oil, spinach, mango, kiwi.
Vitamin A
Vitamin A helps keep your stomach, intestines, respiratory system, mouth, and skin tissues healthy and fight infections, Berger says. beta caroteneFound in orange, yellow and leafy green vegetables, is a good source of vitamin A and also supports eye health.
Food source: Carrots, pumpkin, cantaloupe, butternut squash, leafy greens, fish oil, milk, eggs.
zinc
many people lack zincThose who adhere to a plant-based diet, especially since most food sources rich in zinc are animal foods.gatekeeper of the immune systemThere may also be zinc antiviral propertiesHowever, zinc is difficult to absorb, so Dr. Marinou says that when zinc is prescribed in supplement form, it is combined with the antioxidant quercetin to aid absorption.
Food source: Oysters, lean beef, blue crab, shrimp, turkey breast, pork, cheese, pumpkin seeds, yogurt, lentils, milk, canned sardines.
iron
research indicates iron Helps regulate the immune system. “Iron helps carry oxygen to cells and is a building block of enzymes that are important for immune cell function,” Berger says. If you don’t have enough iron, your body can’t make hemoglobin (a protein in red blood cells), which is needed to move oxygen through your blood vessels, which can lead to anemia.
Food source: Red meats, beans, seafood, nuts, and fortified cereals.
Vitamin D
Vitamin D Helps the immune system function properly and strengthens immune cells. Deficiencies can increase the risk of autoimmunity and susceptibility to infections, says Berger, who says sunlight is one of the best sources of vitamin D.
Food source: Fortified foods such as milk, eggs, salmon, tuna, sardines, cereals and juices.
Vitamin B6
Vitamin B6 can help regulate the immune systemStimulates the production of white blood cells and T cells that help the body fight bacteria, viruses and other harmful substances. It also has anti-inflammatory effects.
Food source: Chickpeas, beef, salmon, tuna, chicken breast, fortified cereals, turkey, potatoes, cottage cheese.
selenium
This mineral activate the immune system when encountering invaders. Selenium also prevents the immune system from overreacting, says Dr. Marinou. This feature may protect you from chronic inflammation and certain autoimmune diseases such as Crohn’s disease.
Food source: Eggs, brazil nuts, tuna, canned sardines.
when to take supplements
Eating plenty of different food groups can help you get a variety of vitamins and minerals that maintain a healthy immune system.
Diet is the best way to ensure that you get these nutrients. However, if your intake of nutrients is limited, such as if you are vegan or omit certain food groups, you may need supplements.
“A single multivitamin supplement is enough to fill those gaps,” Berger says.
What are other ways to keep the immune system healthy
What you eat and getting the right vitamins in your diet is only one piece of the puzzle to keep your immune system healthy. There are a few other things you should do to protect yourself.
get enough sleep
“There are many reasons why sleep is important, one of which is immune health,” says Dr. Marinou, and you need at least seven hours a night. research Lack of sleep has been shown to negatively affect the immune system and may increase the risk of disease.
move more
Exercise plays an important role in overall health. evidence Physical activity flushes bacteria from the airways, prevents bacterial growth, triggers positive changes in antibodies and white blood cells, and slows the release of stress hormones. is also helpful.
drink a lot of water
hydration It helps you stay healthy and keep disease away, Berger says. drink a lot of water Provides a detoxifying effect, increases lymphatic drainage and helps flush out waste products.men need 15.5 cups of water per day (And women need 11.5 cups).
maintain a healthy weight
Obesity can increase your risk of many health conditions, including diabetes, some cancers, and heart disease. It also increases inflammation, impair immune functionEating healthy whole foods, exercising, and maintaining a healthy weight are very important for immune health.
reduce stress
“Everyone is chronically stressed,” says Dr. Marinou. “You have deadlines. You’re ruminating all night. When you’re stressed, you release cortisol.”
Cortisol is an immunosuppressant, he adds. So taking steps to lower your stress levels can do wonders for your immune system.
Erica Sweeney is a writer who primarily covers health, wellness and careers. She has contributed to The New York Times, HuffPost, Teen Her Vogue, Parade, Money, Business Her Insider, and more.
