How To Boost Your Immune System Naturally
As the Covid-19 crisis continues and the flu season is right around the corner, we’ve all heard about the importance of having a strong immune system for optimized health.
But, what exactly is the immune system, how does it work, and how to boost it?
Think of the immune system as the fighting soldiers in the body—a group of cells that protect the body from invaders. Some invaders are environmental substances, chronic diseases, or microorganisms like bacterias, viruses, parasites, and fungi.
Once the body identifies an “invader”, the immune system responds by releasing specific cells to fight and destroy the threat.
There are two main parts of the immune system:
1. The innate immune system, which we are born with.
2. The acquired immune system, which we develop when exposed to microorganisms.
The acquired immune system, also known as adaptative, produces antibodies to protect the body from outsiders. After a first exposure, the body will be able to recognize that germ and fight against it. The acquired or adaptive immune system produces antibodies with help from the innate immune system to protect the body from specific invaders. These antibodies are produced once the body is exposed to a specific germ, and after that first exposure, the body will be able to recognize that germ invades again and fight against it.
Your immune system requires harmony and balance to work well. Generally, the immune system works yet, there are times it can benefit from a boost.
The Harvard Medical School recommends these healthy-living strategies to ensure a strong immune system:
Having proper sleep and allowing yourself to rest.
Eating nutrient-dense whole foods, including veggies and fruits.
Reducing stress
Doing exercise.
Limiting alcohol consumption.
Not smoking.
Maintaining a healthy weight.
Besides having a healthy lifestyle, many nutrients can help boost your immune system. Let’s look into 10 of these research-backed nutrients:
1. Vitamin C
A powerful and essential antioxidant that helps the body fight against infection. Humans can’t synthesize vitamin C, that’s why we need to get it from food or supplements. Its deficiency causes weak immunity and higher susceptibility to infections.
2. Probiotics and prebiotics
Probiotics are the "good" bacteria in your gastrointestinal (GI) tract and prebiotics are compounds that act as “food” to promote the growth and balance of probiotics. Both pre and probiotics enhance gut health by increasing nutrient absorption and immune response.
3. Vitamin D
Known as the “sunshine vitamin”. Vitamin D is a fat-soluble vitamin that helps regulate the immune functions of the body. Its deficiency can cause a higher autoimmune response.
4. Antioxidants
Antioxidants such as flavonoids and beta carotene are compounds that act against harmful and unstable molecules called free radicals. High levels of free radicals can cause oxidation and damage DNA and cell membranes.
5. Zinc
Zin is a vital mineral and it is one of the most effective immune-boosters. Zinc regulates the immune response and plays a key role in the reproduction and maturation of immune cells.
6. Selenium
Along with iron and zinc, selenium is a powerful mineral that helps the body fight infections. Selenium also acts as an antioxidant and avoids cell damage.
7. Vitamin E
Vitamin E is a fat-soluble vitamin that acts as an antioxidant preventing oxidative stress in the body and reducing free radicals. Other functions of vitamin E include promoting the production of white blood cells, increasing the body’s resistance towards infection, and boosting immune function.
8. Vitamin A
Vitamin A promotes the proper development of the immune system to fight inflammation. Additionally, vitamin A is important for healthy vision, glowing skin, and adequate growth.
9. L-Glutamine
L-glutamine is an amino acid found in the human body. It plays a crucial role in gut health because it is the main fuel source for cells in the small intestine. Additionally, L-glutamine supports muscle preservation, endurance recovery, and activates specific immune cells to fight inflammation and infection. The deficiency of this amino acid has shown an increase in the risk of immunosuppression.
10. Herbs and spices
Many herbs and spices have immune-enhancing and anti-inflammatory properties.
Now, in what foods can we find these immune-boosting nutrients?
Take a look at the image below for a few ideas. You'll see everything from oranges to sauerkraut.
Eating these foods regularly can make you feel more energetic, boost your mood and strengthen your immune system.
Check one of our partner’s immune-boosting products.
