Do you remember the popular saying “An apple a day keeps a doctor away”? Well, this is a true statement, though pay attention you need to do it daily to reach outstanding results. You can’t eat an orange or a lemon and expect your body to protect you from different viruses when you don’t supply it with vitamins on a daily basis, especially during these hard times, when we rely on the immune system a lot. Very often only food is not enough and we turn to supplements. Let’s discover the best supplements and the food we need to use.
Also, beware that you should never rely on supplements to heal or prevent you from covid-19. Keep the social distancing and proper hygiene to avoid further risks.
How does the immune system work?
The immune system gets activated when the unknown bacteria, fungi, and viruses get inside our bodies. They are called antigens. Immune system cells fight against them and keep the history of how to fight it. The immune system has two subsystems- innate (non-specific) and adaptive (specific). Innate immune cells (such as macrophages, neutrophils, and NK cells) are the first-line guardians to protect our body from pathogens. It fights with its own immune cells providing general defense. While the adaptive immune system generates antibodies and uses them to fight certain germs that enter the body, for instance through the skin or digestive system. The adaptive system is always learning and adapting its antibodies.
A healthy lifestyle is the most efficient way to always have a strong immune system. What does it include?
Vitamin C is the best-known immune system booster. The health of leukocytes, the white blood cells that are fighting against viruses and bacteria, depending on the Vitamin C. You can shorten the life of bacteria or even prevent from getting them by using fruits and vegetables containing it as well as using Vitamin C supplement. It is rich in citrus fruits and vegetables, spinach, yellow pepper, broccoli, strawberries, raspberries, blueberries, and cranberries, watermelon, blackcurrants, etc
Vitamin D we get usually from the sun, but you never get enough of it. So taking the supplement is the right choice. It’s rich in tuna, salmon, mackerel, sardines and etc..
Benefits:
- Keeps the bones, teeth, and muscles healthy
- supports immune, brain, and nervous system health
- regulates insulin levels in the blood
- supports lung function and cardiovascular health
- influences the expression of genes involved in cancer development
Vitamin E & A are great antioxidants and infection fighters. Vitamin E is rich in almonds, peanuts, hazelnut, sunflower seeds.
Vitamin A is rich in carrots, sweet potatoes, pumpkin, butternut squash, dark green leafy vegetables.
Iron helps oxygen to be released into cells. It promotes a healthy pregnancy and increases energy.
Selenium plays a core role in metabolism and thyroid function. It boosts your immune system preventing you from heart disease, age-related mental issues, and even reduces cancer risks. It’s rich in Pork, beef, turkey, chicken, fish, shellfish, and eggs.
Magnesium has a number of benefits. It is good for our bone health, energy production, stress management, balances blood sugar, regulates muscle and nerve function. Taking Magnesium supplements is strongly advised.
Calcium is the mineral for strong bones. You should always keep it in balance using more milk, cheese, yogurt, salty fish, nuts and butter, broccoli, beans, and lentils.
Omega 3-s combines in it several solutions to depression and anxiety, eye health, brain health, heart disease, metabolic syndrome, etc. They are rich in salmon, mackerel, oysters, sardines, cod liver oil, etc. For sure you may take the fish oil supplement.
Eating right is a great solution to prevent your body from germs. There are also several supplements advised for daily usage that would boost your immune system. remember to consult with a doctor and start your daily schedule. You will see how your body shows its gratitude. Stay safe and hydrated!
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