Boost Immunity with Top Foods and Supplements
Although various factors influence the Immune system, one of these natural dynamics of boosting immunity is the food you eat.
So, in this blog, I will list some of the best immune-boosting foods you can easily incorporate into your diet.
We will look further at the impact of nutritional supplements like Solgar as a helpful alternative or complement, especially if you find it challenging to get all the necessary nutrients from food alone.
What Is the Mechanism of Action for the Immune System?
The immune system is a complex network of cells, tissues, and organs that work together to protect the body from harmful invaders.
It contains white blood cells, antibodies and other molecules that can recognize and destroy threats like bacteria, viruses and parasites.
Nutrition that promotes the function of immune cells
Balanced hormones are vital for proper modulation of the immune response.
Detoxification process to get rid of toxins
Gut health (about 70% of your immune system lives in the digestive tract).
It is essential to have a healthy lifestyle by following a well-balanced diet, engaging in regular physical activity, managing stress levels, and getting sufficient sleep, which enables our immune systems to function correctly.
Citrus Fruits
Examples: Oranges, Grapefruit, Lemon, Lime, Mandarin
Vitamin C is one of the best-known nutrients for immune power boosters. It also boosts the production of white blood cells, which play a vital role in the immune system’s response to infection. Citrus fruits are a rich source of vitamin C and antioxidants, which act as cell defenders against oxidative stress.
Tips: Fresh orange juice or squeeze some lemon into your water to kick-start your day. Everyone needs vitamins, especially in the morning.
Garlic
Essential Nutrients: Allicin, sulphur compounds
Garlic is known for its antibacterial and antiviral properties – a common household remedy used for centuries! One compound in garlic called allicin also provides immune support by easy immune cells and swelling.
Garlic is also beneficial in fighting infections and for respiratory health.
Tips: Use garlic in soups, stir-fries or your salads for a flavor to boost the immune system.
Ginger
Essential Nutrients: Gingerol, antioxidants
Everyone knows that ginger has anti-inflammatory and digestive properties.
Ginger is known for its active compound, gingerol, which has antioxidant and antimicrobial properties to combat infections and reduce inflammation.
Tips: Get a soothing ginger tea or fresh ginger in smoothies; curries вы ways soups
Spinach
Essential Nutrients: Vitamin C, beta-carotene, folate, iron
Spinach is another nutritional powerhouse, high in vitamin C and beta-carotene, both of which help immune cells do their job.
It gets you folate and iron needed for red blood production and the immune system.
Tips: Use it for salads and smoothies, or if you want to cook them in soups and heavy items, add a little spinach into them.
Yogurt & Probiotics
Key Nutrients: Probiotics, vitamin D
Probiotics are the beneficial bacteria in yogurt and other fermented foods, including kefir.
They support a healthy gut, which is vital for a robust immune system since your gut houses 70-80% of it.
Probiotics also produce immune-boosting components, help break down harmful bacteria, and deactivate toxins.
In addition, yogurt is an excellent source of vitamin D, which is essential for normal immune function.
Tips: Choose plain, unsweetened varieties that are packed with probiotics. Sweeten it with a bit of honey, stevia or some maple syrup—top yogurt with a handful of berries or walnuts for a nutritional boost.
Berries
Examples: Blueberries, strawberries, raspberries, blackberries
Berries are full of antioxidants, including vitamin C.
They provide potent antioxidants such as flavonoids, anthocyanins, and vitamin C, providing powerful immune-strengthening benefits.
Berries are also alkaline and balance the body’s pH level. Strawberries and raspberries have the most vitamin C and the most antioxidants.
Tips: Grab a handful of whole berries as an on-the-go snack, or add them to your favorite salads, smoothies, or oatmeal.
Mushrooms
Examples: Shiitake, maitake, reishi, button mushrooms
Tips: Saute them as a quick side dish or add them to hearty meals like soups, stews, or stir-fries.
Turmeric
Essential Nutrients: Curcumin, antioxidants
Curcumin is the active compound in turmeric that has been used for centuries in Ayurvedic medicine for curative purposes. Turmeric helps your body cleanse the respiratory tract, which can help rid your body of infection and related inflammation.
Tips: Whip up a batch of turmeric tea, blend it into your smoothie, and add it to soup, stew, chilli, or rice.
When Supplements Become a Viable Option
While consuming foods that boost immunity is desirable, dietary supplements also serve a significant purpose, especially when meeting nutrient demands from whole foods alone is challenging.
Reasons for Supplementation:
Some conditions put you at risk of getting insufficient of the actual nutrients you require.
Specific diets, lifestyles, and diseases could undermine the ability to supplement for this purpose.
For instance, someone on a vegan or vegetarian diet may find it challenging to get enough vitamin B12, while someone avoiding dairy may need more calcium and vitamin D.
Increased nutrient requirements occur when your body’s nutrient needs significantly rise due to stress, illness recovery, or intense physical activity. Taking supplements may be helpful in these contexts.
Convenience: Sometimes, obtaining some of the nutrients needed solely from food is only possible.
Good-quality supplements may provide nutritional gaps and the extra support your immune system needs.
Solgar: A trusted Immunity Support brand of supplements
If you are after high-quality supplements to support the immune system, Solgar is an iconic brand offering dozens of products to improve one’s health. Their supplements are scientifically backed, having been researched for decades.
Solgar’s Vitamin C 1000 mg
Vitamin C is one of the most popular nutrients for boosting the immune system.
Solgar’s Vitamin C 1000 mg has an excellent potent dose of vitamin C to aid healthy immune functioning, fight oxidative stress, and support overall well-being.
Why choose Solgar’s Vitamin C? Its mechanism represents sustained release, easy for the body to assimilate and gentle on the digestive system for utmost assimilation.
Solgar Zinc Picolinate
Zinc is essential for modulating immune function and supporting the production of immune cells.
Solgar’s Zinc Picolinate is a highly absorbable form of zinc that helps support immune health, reduce the duration and severity of common cold symptoms and promote healthy skin.
Solgar’s Zinc Picolinate: Why? Zinc picolinate is known to be one of the most bioavailable forms of zinc, ensuring it is easy for your body to absorb and use.
Solgar Immune Support Formula
This product contains vitamin C, zinc, elderberry and other natural immune-supporting ingredients. It is suitable for those seeking a well-rounded immune booster.
Solgar Immune Support: Why? It contains well-studied herbs and vitamins proven to support immune defense.
Solgar Vitamin D3 1000 IU
While sustainably produced Vitamin D is essential for immune function, levels typically plummet during winter. Solgar’s Vitamin D3 1000 IU further supports immune health and bone strength.
Solgar’s Vitamin D3: Why? This product contains vitamin D3, the form of vitamin D you make when you get sun exposure.
Conclusion:
Nutrient Yourself with Immune-Supportive Foods & Supplements
A healthy immune system is essential for maintaining good health and preventing infections, so eat nutritional foods to boost immunity.
By arming your body with the power of nutrient-rich whole foods, your body will be better equipped to fight off infections incurred when busy and stressed.
If you don’t seem to get enough nutrients through your diet during those busy times and require gentle support as your body is recovering and refueling, nature’s great nourishing foods and supplements can lend a helping hand. Once a purpose and context have been established for supportive nutrition, have fun and practice healthy eating.
Please remember that while supplements can complement a healthy diet, they are not intended to substitute for a balanced diet.
Always consult your healthcare professional before incorporating a new supplement or treatment into your diet. Your immune system does not have to take a break. You can support and maintain a proper and healthy immune system year after year with nutrition, lifestyle, and supplements.