With the ongoing pandemic, boosting the immune system has become the primary concern for everyone. And to that, you need to include the right foods and supplements to boost the immune system. So, if you are looking for the perfect immunity booster, start reading our blog! Here we will tell you the potent supplements that are necessary to boost the immune system.
Table of Contents
How do supplements help to boost the immune system?
The immune system consists of complex cell collection and chemicals that constantly help your body fight off invading pathogens. Some of the pathogens like bacteria, viruses, and toxins are the ones that invade your immune system.
So, it is necessary to boost your immune system to prevent any disease or infection. Maintaining a healthy lifestyle, consuming nutritious foods, and getting adequate sleep are the key ways to boost immune system.
Several types of research show that consuming supplements containing herbs, minerals, vitamins, and many more nutrients can quickly boost your immune system. It also increases your immune response that helps in fighting off diseases.
But always keep note that a few supplements might interfere with prescription drugs. So, it is wise to consult your doctor before including any supplement or multivitamins into your diet.
Supplements to Boost Immune System
Now that you know why your body requires an immunity-booster, let us check out the potent supplements to boost the immune system:
Are you looking for the best immunity booster? The first one that tops our list is vitamin D. It is fat-soluble that is vital for the functioning and overall health of the immune system.
By consuming vitamin D, you are increasing the pathogen-fighting capability of your white blood cells. Plus, it also decreases inflammation and helps in promoting the immune system response.
Vitamin D deficiency can leave a negative impact on your health overall. Plus, you will also increase the chances of respiratory infections such as allergic asthma and influenza.
Some studies show that supplementing with vitamin D may improve immune response. In fact, recent research suggests that taking this vitamin may protect against respiratory tract infections.
Studies show that if you consume vitamin D supplements to boost the immune system, you can reduce respiratory infections.
Apart from consuming the vitamin D supplements, you can also include foods that are rich in Vitamin D. Check out the following:
- Egg yolks
- Red meat
- Oily fishes like sardines, mackerel, herring, and salmon
- Fortified foods like breakfast cereals and fat spreads
Now that you know how important it is to include vitamin D in your diet start consuming the foods mentioned above immediately.
Another essential mineral your body requires to boost up the immune system is zinc. Your body needs it for immune cell communication and development. Plus, it also plays a vital role in the inflammatory response of your body.
If you get zinc deficiency, it affects the ability of the immune system to work efficiently. Plus, it also increases the chances of developing several diseases and infections, pneumonia being one.
Generally, around two billion people in the world suffer from zinc deficiency. It is commonly seen in older people. As a matter of fact, 30% of the oldies suffer from zinc deficiency worldwide.
Several studies suggest that consuming zinc supplements can help to boost the immune system. It helps in reducing the chances of getting respiratory infections such as the common cold.
More so, zinc can efficiently help people to recover quickly who already suffer from several sicknesses. Plus, you can also reduce the duration of common colds by consuming zinc supplements.
Healthy adults can consume around 40 milligrams of zinc supplements to boost the immune system. But the excessive doses might interfere with the copper absorption in the body.
Apart from consuming zinc supplements to boost the immune system, you can include foods that rich in zinc:
- Chicken leg
- Hemp, flax, and chia seeds
- Green peas
Most of you know vitamin C is an essential nutrient that helps protect the immune system and enhances your body’s functioning.
Vitamin C improves the immune cell functioning and increases the protection ability in them.
Plus, your body requires this nutrient to clear the old cells and replace them with new ones.
Vitamin C is also an essential antioxidant that protects against oxidative damage due to free radicals’ inference. Oxidative stress can lead to several diseases that can be grave.
If you consume vitamin C supplements, you can decrease the severity and duration of upper respiratory infections such as the common cold.
A review done on 29 studies concluded that vitamin C supplements reduce the cold duration by 14% in children and 8% in adults. According to the review, you need to consume around one to two grams of vitamin C supplements daily.
Plus, it also demonstrated that vitamin C consumption reduces cold in people by 50% who are in excessive physical stress like soldiers.
Vitamin C treatment can improve acute respiratory distress syndrome and sepsis that are caused by viral infections.
There is ongoing research to prove the exact benefits of consuming vitamin C supplements. However, we all know that vitamin C is essential for our body. So, you can always consume the natural sources of vitamin C. Let us check out the following foods rich in vitamin C:
- Citrus fruits like oranges, lemons, lime, etc.
- Brussels sprouts
Elderberry is one of the essential supplements to boost immune system. You can use it to treat several infections as well.
In several studies done in the test-tubes show, elderberry contains antiviral and antibacterial properties. So, it can fight against bacterial pathogens that can cause respiratory infections. Also, because of its antiviral properties, it can help in fighting off the influenza virus.
Plus, it is seen that elderberry can reduce the severity and duration of colds and increase the body’s immune system response. Even more, elderberry can potentially reduce viral infection symptoms too.
Four studies were done by giving elderberry supplements to 180 people. The review of four studies concluded that these supplements reduce the upper respiratory symptoms caused by viruses.
Usually, you will find the elderberry supplements in the form of capsules, liquid, or powder.
Ancient people used several medicinal mushrooms to treat and prevent various ailments. Medicinal mushrooms have the potential to boost the immune system tremendously.
There are more than 270 species of medicinal mushrooms that possess immune-boosting properties.
Some of the potent mushrooms are Reishi, turkey tail, maitake, lion’s mane, and cordyceps. All these types of medicinal mushrooms contain medicinal properties that can boost your immune system.
Researchers suggest that medicinal mushrooms boost the immune system. It also reduces the chances of several health conditions like lung infections and asthma.
Another essential herb that has been in use in traditional Chinese medicine for several years is astragalus. In many animal research, it is seen to boost your immune system potently. Plus, it also increases your immune-response massively.
An essential nutrient your body requires is selenium. Several animal researches suggest that selenium supplements can help in boosting your immune system. It enhances the power to increase your antiviral defense against any influenza strain that includes H1N1.
Asian people used garlic to treat several diseases for many years. It contains antiviral and anti-inflammatory properties. The benefits of garlic are immense, and it boosts your immune system in no time.
It helps boost your immune system by stimulating the protective white blood cells such as macrophages and NK cells. Though the research in this regard is limited, you can always consume garlic in your foods or raw to avail of its benefits.
How to Boost Immune System Naturally?
There are plenty of supplements to boost immune system. Some of the potent ones are mentioned above. But it is always best to boost the immune system naturally.
You don’t have to work too hard to achieve a healthy immune system. The steps are simple and extremely easy to incorporate into your daily regime.
So, let us check out the simple ways to boost the immune system naturally:
Try to maintain a healthy diet
Boosting your immune system through a healthy diet means providing your body with the nutrients essential for the functioning of your body. And to that, including nutrient-rich foods is necessary.
You need to fill your diet with fruits, whole grains, vegetables, leafy greens, healthy fats, legumes, and lean protein.
By including these foods, you are not only boosting your immune system, but you are also providing yourself the adequate energy. Consuming a balanced diet is essential to provide your body with all the micronutrients. All these micronutrients contribute to boosting your immune system.
Experts always suggest consuming nutritious foods rather can including supplements to boost immune system. So, it is best to try out the natural way to boost your immunity.
Another vital part to boost your immune system is by exercising regularly. If you are physically active, you not only build healthy muscles but also de-stress yourself. All of which is vital when you are thinking about boosting your immune system.
Exercising helps boost the circulation of the immune cells and many more infection-fighting molecules to travel in your body.
Several studies suggest that trying out moderate-to-vigorous exercise can help in stimulating the immune system. It also makes you active and increases your concentration power too.
Hydrating is essential if you are thinking about keeping yourself healthy. It not only keeps your immune system healthy but also helps other organs to function well. Lymph is the fluid present in the circulatory system that is mainly made up of water. Your body requires this liquid to carry the immune cells in your body. So, if your body gets dehydrated, your immune system weakens as well.
Sweating and exercising is not the only way your body loses out water. Breathing, bowel movements, and urine are ways your body is constantly losing out on the water. So, you need to make sure you are replacing the water your body is losing out.
Are you wondering your body does not work when you are asleep? Well, that is not the correct notion to have! Your organs work while you are sleeping as well. The body produces the infection-fighting molecules when you go to sleep.
Several studies show that people who do not have enough sleep tend to be affected by viruses that cause the common cold. To give your body the ability to fight off viruses and other bacteria, you must sleep sufficiently.
Try to minimize stress
If you suffer from chronic stress that is long-lasting and frequent, your body reacts to it by beginning a stress response. When this stress response is produced, your immune system starts to get suppressed. All of which increases the chances of illnesses and infections in your body.
Stress affects everyone differently. Each one of us will react and deal with stress in different ways. But you must identify the focus and address the problem as soon as you see it. It can be through yoga, meditation, exercising, or prayer. So, know the way you deal with stress best and cure it immediately.
COVID19 has no definite remedy but boosting the immune system and following a healthy lifestyle is the only way to fight the dreadful virus. Even though the vaccine has been introduced to several people, we should continue maintaining the necessary protocols and following a healthy diet.
As we bring you to the end of our blog today, you know the potential supplements to boost immune system. Plus, we have also told you how to boost the immune system naturally.
Try to incorporate the vitamins, minerals, and herbs into your diet through foods to provide yourself the perfect nutrition boost. It is always best to keep away from supplements as much as possible. But if your body is deficient in any nutrient, consult your doctor at the earliest.