Do you know a stronger immune system help you to stay healthy at all time?
In fact, they are your very first level of defense mechanism to battle off pathogens such as viruses, bacteria, or foreign invaders that can cause infection or disease.
When you are battling flu, cold or other sicknesses, the immune system got triggered to release antibodies onto the pathogens and destroy them.
We have the best vitamins and minerals to strengthen your immune system quickly.
What about probiotics?
Keep on reading.
How To Boost Your Immune System Naturally?
You can try these few tips to boost your immune system naturally,
1. Plenty of quality sleep may help to improve your immune system. Try sleeping and waking up at the same time every day is good practice as your body is used to this sleep pattern and wake-up cycle. Follow your usual sleeping schedule all the time!
2. Stay hydrated. Do you know you should have enough water in your body (about 8 – 10 glasses a day) to stay hydrated every day? This is essential to maintain your immune health.
However, depending on individuals, some may need more or lesser water intake daily.
If you are an active sportsman or involved with outdoor activity often, you should drink more water to stay hydrated. Lack of water inside our body can lead to low energy levels causing fatigue and cognitive problems.
3. Healthy diet. Ensure that you are eating the right healthy diet regularly consisting of an adequate intake of protein, carbs, and healthy fats. This will improve your immunity system and cognitive function.
Just be sure you are always staying hydrated at all times for the important electrolytes inside the body to get replenished.
4. Exercise regularly. Take a quick walking exercise or any other exercise routine that fits you the most. This will boost your body’s immunity defense mechanism naturally.
Exercise has also proved to improve a person’s quality of sleep. However, depending on the type of exercises you are doing, a super intense or vigorous exercise in the evening or night right before sleep, will give you a harder time falling asleep.
5. Minimize stress. Try relaxing your mind and body with some chilling easy-to-listen music, take a deep breath and fresh air, or do a simple stretching workout to reduce all the tension and stress. All these methods can help to heal your immune system to fight off infection.
Other than the above natural ways, you can also get recommendations from your doctor about the below vitamins, minerals, or even probiotics to strengthen your immune system more effectively.
Zinc is a vital mineral needed for a healthier body.
It is essential for your immune function, growth and development, DNA and protein synthesis, and faster wound healing.
Unfortunately, your body doesn’t really produce this mineral naturally, so you need to constantly get it from food sources (animal or plant food) or dietary supplements.
Take note of these high rich zinc mineral sources,
1. Dairy products such as cheese, milk, and yogurt.
3. Whole grains such as brown rice, oats, and quinoa.
4. Seafood such as salmon, tuna, and sardines.
5. Vegetables such as asparagus, kale, and mushrooms.
6. Legumes such as lentils, chickpeas, and beans.
7. Meat and poultry such as chicken, beef, or lamb.
8. Nuts and seeds.
If you are not allergic to shellfish, crabs, oysters, clams or mussels are also perfect and high in zinc mineral content.
Unless under a doctor’s recommendation, you shouldn’t take more than the recommended dosage. Ideally, daily intake (1) should be 11mg for men and 8mg for women.
Curcumin properties found in the turmeric roots plant have proved to have therapeutic functions(2) in treating Alzheimer’s disease, autoimmune disease, diabetes, and heart disease.
This substance is important in helping to normalize the immune system in a certain part of our body from becoming overactive. It has the immune-balancing properties to fight possible chronic stress.
Besides, these super-rich anti-inflammatory properties aid in preventing inflammation at a multi-level in the body. This helps to decrease the relief symptoms of arthritis and pain.
A study published in 2003 by the Journal of Alternative & Complementary Medicine reviewed that curcumin in turmeric root is safe and effective in fighting inflammation.
Try these curcumin rich food sources,
1. Curry powder in curry dishes.
2. Turmeric (with the largest amount of curcumin properties).
3. Mango ginger (smaller amount of curcumin properties than turmeric).
Turmeric, a member of the ginger family, is a kind of spice found mainly in many Indian cooking and dishes. It has this bioactive compound called curcuminoids, which contains about 75% of this active curcumin.
That is why curcumin is the star of turmeric!
If taken in turmeric powdered form, recommended somewhere between 1 to 2 tablespoons(3) daily which has roughly 3% of curcumin in it.
3. Vitamin C
Vitamin C is a very essential water-soluble nutrient and antioxidant needed in our daily diet to strengthen our immunity system and maintain healthier bones, skin, and blood vessels.
This micronutrient offers a great immune defense system by supporting multi-cellular functions and fighting the damaging free radicals inside your body.
A past study conducted in 2015 by the University of Colorado found daily supplements (500mg) of vitamin C boost as regular exercise, which is similar to the cardio benefits in obese individuals.
Another recent research showed high doses of vitamin C help in supporting antibody production and reducing the length of time associated with cold symptoms.
Vitamin C is commonly found in varieties of natural fruits and vegetables,
1. Citrus fruits such as oranges, kiwi, lemon, guava, or grapefruit.
2. Berries such as strawberries, cranberries, raspberries, or blueberries.
4. Vegetables such as cabbage, broccoli, kale, cauliflower, or Brussels sprouts.
You can also consume vitamin C in supplements too.
Recommended daily allowance (RDA) by Food and Nutrition Board is not more than 180mg from fruits or supplements; 75mg for women and 90mg for men.
4. Vitamin D
Vitamin D is an important hormone helping the body to absorb more calcium in the gut for healthy bones and teeth and to maintain a normal immune system function.
A study(4) has shown vitamin D is essential to reduce autoimmune conditions such as rheumatoid arthritis, diabetes, and asthma as a result of the deficiency in this hormone.
To get a natural Vitamin D synthesizer, get expose your skin to the sunshine for 5 – 15 minutes, twice a week. Note: You may still be at risk of skin cancer if under the sun for too long, so use sunscreen for extra skin protection.
For more resources on Vitamin D and Calcium-rich foods, visit the BHOF link.
Take note of the following vitamin D rich food sources,
1. Egg yolks.
2. Beef liver.
3. Fatty fish such as mackerel, salmon, or tuna.
4. Fortified milk.
According to the National Institute of Health (NIH) for Dietary Supplements, recommended daily allowance for adults less than 70 years of age is 15mcg.
Supplementing our daily diet with probiotic bacterias may help to support our immune system better(5).
Clinical studies had found these types of bacterias strains – Lactobacillus rhamnosus, Lactobacillus paracasei, and Bifidobacterium are associated to play a key role in our immune system among adults and children.
It is suggested these strains are promoting immunity responses by improving antibodies level inside our body to respond to any immune system challenge. Note: Antibodies are crucial proteins helping to fight against any foreign invaders or illnesses such as flu-like sickness or respiratory conditions.
Probiotics supplements may help to promote the growth of good gut bacteria, enhance the metabolism rate to burn calories faster, and eliminate all the toxins from the body.
Research has found that probiotic supplements could improve walking endurance and cognitive functions in the human body.
The right amount of probiotic strains in a probiotic product depends on the area of health and the type of strain used. A higher CFU (Colony Forming Unit) number from millions to billions of live bacteria does not necessarily mean a very effective probiotic but has been associated with many great health benefits.
Probiotics are live microorganisms and need to consume while it is still alive for effective result whether for immune health, oral health, or gut health.
My Overall Conclusion: Best Vitamins Minerals To Strengthen Immune System Quickly
Our body’s immune system is critical in supporting our health system to fight off symptoms such as flu, cold, respiratory sickness, or fever.
Regardless of which of these vitamins, minerals, or probiotics you are considering to boost your immune system, remember always to get advice from your health care experts prior to.
Do leave me a comment below if you have and I’ll interact back within 24 hours.
To your success home exercise!
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