As you go about your day-to-day activities, many factors can put your health at risk. You might encounter air pollution, be around persons with flu and cold, encounter weather changes such as winter, and many other factors. So how can you go about your days and avoid getting sick?
A strong immune system can keep you safe and fight off invading microorganisms such as bacteria and viruses. However, your immune system needs proper nutrients in order to perform its job well. Think of it like any system that you own. Your car is a good example; it’s a system of many parts working together to ensure motion. In order to ride safely you have put the gas and perform regular maintenance; otherwise, you will have a hard time traveling. The same applies to your immune system.
Proper nutrients are the fuel for your immune system and help it function well every day. Food and nutrients, such as phytonutrients, vitamin C, Vitamin D, Fiber, Vitamin E, and Omega-3 Fatty Acids contribute to your natural defense mechanism and should be part of your regular diet consumption. In addition, daily meals containing these nutrients are recommended to boost your immunity and keep you safe from many common infections.
This article covers foods and nutrients that strengthen your immunity. Furthermore it dives into how each of these nutrients contributes to your immune system and helps it fight off infections.
Phytonutrients
These are compounds produced by plants to protect them from insects and sunlight. They have anti-inflammatory and antioxidant properties which strengthen your immune system. Moreover, these nutrients reduce many risks to infections such as cancer, cardiovascular diseases, and can benefit your eye health. Foods rich in phytonutrients include pumpkins, spinach, tomatoes, strawberries, grapes, walnuts, blueberries, green tea, legumes, apples, broccoli, etc.
Despite existence of dietary supplements, phytonutrients are best consumed from plants, mainly vegetables and fruits. Including diets rich in phytonutrients in your daily intake can improve antioxidant levels in your body and boost your immune system.
Fiber
Fiber is a term used to refer to the non-digestible carbohydrates contained in food. They can be categorized into soluble vs. insoluble fiber based on solubility in water or into fermentable vs. non-fermentable fiber based on whether they can be consumed by the healthy gut bacteria. Consider adding fruits, vegetable, grains, beans, legumes, and nuts which are fiber-rich to your daily meals.
There many useful bacteria in your body but the majority are found in your gut mainly in your large intestine. These healthy bacteria in your digestive system offer many health benefits; they support brain functions, immune functions, blood sugar regulation, and weight regulation. Fibers, on the other hand, feed these good bacteria in your gut and promote their growth.
Sometimes the food you consume may not have enough fiber and that’s where probiotics come into play. Probiotics are dietary supplements made mainly with natural ingredients, and they are consumed to support your gut health — they increase good bacteria in your gut.
Vitamin D
Vitamin D deficiency is very common among adult and is attributed to an increase in autoimmunity (where your immune system attacks healthy body cells) and low immunity. Some of the vitamin D is produced from your skin after exposure to sunlight but it does not meet the recommended daily average. Hence, much of it has to be consumed in diet or supplement form. Foods such as egg yolks, beef liver, cheese, and fatty fish like salmon are rich in vitamin D and should be considered for your daily healthy meals. Also, consider eating foods fortified in vitamin D, like some cereals, dairy products, and soy milk.
Moreover, Vitamin D helps with your bone health because it supports calcium and phosphorus absorption from the digestive system.
Vitamin C
Vitamin C improves your immune system by increasing the production of white blood cells in your body. These added white blood cells protect your body from invading foreign microorganisms that cause infections. Vitamin C has to be consumed from food because the body doesn’t produce it. Many citrus fruits such as oranges, lemons, tangerines, grapefruits, etc. are rich in vitamin C and you should include them in your daily meals.
In addition, vitamin C is a powerful antioxidant and helps protect your cells from damage by free radicals. The accumulation of free radicals can result in an oxidative stress state in your body which is associated with many chronic disorders. More intake of vitamin C can reduce the free radicals, minimize inflammation and increase your immunity.
Color food vitamin C dietary supplement are also a recommended option to increase your average daily intake of the vitamin.
Vitamin E
Vitamin E is a powerful antioxidant and helps protect your cells from the damaging effects of free radicals. The major dietary sources of vitamin E are seeds, nuts, vegetable oils, fatty fish, peanut butter, margarine, and avocados. Vitamin E deficiency can result in a reduced immune function, poor vision weakened muscles and difficulties in walking. Moreover, its long-term deficiency could even lead to neurological disorders, heart disease, dementia, blindness, and other major complications.
Omega-3 Fatty Acids
Omega-3 Fatty Acids offer many health benefits. They improve brain development in infants, improve heart health, reduce anxiety and depression, improve mental disorders, fight inflammation, prevent autoimmune infections, and fight Alzheimer’s disease. Omega-3s rich foods include fish and seafood, such salmon and tuna; nuts and seeds, such as chia seeds, flaxseed, and walnuts; and plant oils, such as flaxseed oil, canola oil, and soybean oil.
Omega-3 Fatty Acids are also available as dietary supplements, which are readily available and safe to
Conclusion
It’s possible to take good care of your immune system by eating the right nutrients. In addition, taking food rich in phytonutrients; vitamins C, D, and E; fiber; and the omega-3 Fatty Acids can improve your immunity and help keep the doctors away.
Do you eat foods and nutrients covered in this article regularly? Which other foods do you take to improve your immune system? Let’s talk in the comment section. If you find the article useful, please share with your friends and family.
Hi, my name is Sopo Yung. I share natural health remedies and strategies to guide you to a healthier natural lifestyle –My passion and mission are to help you enjoy a fulfilled healthy life.
