How to boost your immune system with 3 essential nutrients

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Our immune system is a network of cells, organs, proteins and antibodies that protect us  against bacteria, viruses and parasites.  We remember of our immune system only when we start to feel ill, however it’s actually working every single day to keep us protected.

It is not particularly clear how the immune system works due to its complexity but it is know that following a healthy lifestyle and diet will support our immune system to function. There are certain tips to boost our immune system like;

 

  • Eating  lots of fresh fruit and vegetables
  • Getting a good night’s sleep
  • Exercising regularly
  • Reducing stress
  • Following good hygiene
  • Avoiding smoking
  • Limiting  alcohol intake

 

However we can also keep our immune system strong by adding to our diet specific vitamins and supplements:

 

  1. Vitamin C

Vitamin C (ascorbic acid) is a water soluble essential vitamin. Our body can not produce it but it can be found in many fruits and vegetables (oranges, kiwi fruit, strawberries, peppers, broccoli, spinach and many more). Many people turn to supplements to meet their needs, the recommended daily intake for vitamin C is 75 mg for women and 90 mg for men.

Here are 7 scientifically proven benefits of taking a vitamin C supplement:

  1. May reduce your risk of chronic disease
  2. May help manage high blood pressure
  3. May lover risk of heart disease
  4. May reduce blood uric acid levels and help prevent gout attacks
  5. Helps prevent iron deficiency
  6. Boosts immunity & Protects  memory and thinking while aging

 

  1. Zinc

Zinc is a nutrient that plays very important roles in our bodies. We can not produce zinc that is why we must obtain it through food or supplements. Zinc is required for numerous processes in our body, including:

  • Gene expression
  • Enzymatic reactions
  • Immune function
  • Protein synthesis
  • DNA synthesis
  • Wound healing
  • Growth and development

Health Benefits:

  1. Boosts immune system
  2. Accelerates wound healing
  3. May reduce the risk of certain age-related diseases
  4. Help treat acne
  5. Decreases inflammation

 Some studies shows that 80-92 mg per day of zinc may reduce the length of common cold by up to 33%. What’s more zinc supplements significantly reduce the risk of infections and promote immune response in adults.

  1. Selenium

 Selenium is another essential mineral and nutrient vital to our health. It has to be obtained through our diet, it is only needed in small amounts but plays a great role in important processes such us metabolism and thyroid function.

 Here are some health benefits of selenium:

  • Acts as a powerful antioxidant
  • May reduce risk of certain cancers
  • May protected against heart disease
  • Help prevent mental declines
  • Is important for thyroid health
  • Boosts immune system
  • May help reduce asthma symptoms

Best dietary sources of selenium

It is important to stay close to the recommended amount of 55 mcg per day and never exceed the tolerable upper limit of 400 mcg per day.

  • Oysters: 238% of the DV in 3 ounces (85 grams)
  • Brazil nuts: 174% of the DV in one nut (5 grams)
  • Halibut: 171% of the DV in 6 ounces (159 grams)
  • Yellowfin tuna: 167% of the DV in 3 ounces (85 grams)
  • Eggs: 56% of the DV in 2 large eggs (100 grams)
  • Sardines: 46% of the DV in 4 sardines (48 grams)
  • Sunflower seeds: 27% of the DV in 1 ounce (28 grams)
  • Chicken breast: 12% of the DV in 4 slices (84 grams)
  • Shiitake mushrooms: 10% of the DV in 1 cup (97 grams)

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