Lifestyle
Food & Nutrition
Fitness
If you’re feeling under the weather, your body might be fighting an infection or illness caused by a virus or bacteria. While these microbes are always around us, it only takes one to make you sick. The symptoms of an infection can range from mild to severe, and some common ones include coughing, fever, aches and pains, congestion, vomiting and diarrhea, sore throat, and rash. You’ll want to speed up your body’s immune response with these 5 supplements that boost your immune system naturally.
1. Vitamin C
Vitamin C has a number of immune-boosting properties, which is why it’s included in most cold and flu remedies. High doses of vitamin C have been shown to improve natural killer cell function, which helps fight off infections. This particular vitamin is also responsible for producing white blood cells that protect against germs and bacteria. However, vitamin C can’t be stored in your body so you have to keep replenishing its stores regularly by eating foods like oranges or broccoli or taking a supplement. Our bodies don’t produce enough on their own: adults need at least 75mg a day while younger children need 100mg per day, according to government guidelines. – how much we should take – What are sources of Vitamin C – Sources include citrus fruits such as lemons, limes, and oranges as well as dark green vegetables such as broccoli. – Foods high in Vitamin C include orange juice, grapefruit juice, strawberries, peppers, and leafy greens such as spinach. – Vitamin C strengthens our immunity. We require about 1 gm of vitamin C every day but if you want to boost your immunity you can go up to 2 gm per day depending upon the individual requirement. In case we do not get an adequate amount of vitamin c then there is an increased risk of viral infections and they will cause more damage to our health. So make sure that try to get more amount daily, in order to stay healthy.
2. Probiotics
Keeping a healthy balance of bacteria in your digestive tract is extremely important, but it can be difficult when certain components aren’t balanced. Probiotics are crucial for regulating things like gas and bloating, as well as keeping stomach problems at bay. You can find probiotics in supplements or fermented foods like yogurt or kefir. The best probiotic strains include Lactobacillus acidophilus and Bifidobacterium bifidum. Keep your gut flora in check by taking a daily probiotic supplement. I recommend Garden of Life Primal Defense Ultra, which contains 15 billion live cultures per serving and has one of my favorite strain mixes (Lactobacillus acidophilus + Bifidobacterium bifidum). Many people report that they experience less bloating after starting their day with Primal Defense Ultra. Omega-3 Fatty Acids: Omega-3 fatty acids reduce inflammation throughout your body, including in your respiratory system. A study published in Chest showed that high doses of omega-3s reduced asthma symptoms such as wheezing and coughing. Another study published in Current Opinion in Allergy & Clinical Immunology found that fish oil reduced exercise-induced bronchoconstriction—meaning you have less chance of getting asthma during exercise if you take fish oil regularly.
3. Fish oil
You can find fish oil in most supermarkets and health food stores. The best place to get it is at a supplement store, as some supermarket brands are watered down or less potent than others. If you have a sensitive stomach, it’s best to start with a small amount (1-2g) daily and build up slowly until you’re taking around 3-5g daily. You don’t want too much at once as your body will have trouble processing it all at once. Start slow and build your way up! Remember – take only what your doctor recommends—do not take more than you are told, even if you think it won’t be enough! Fish oil is incredibly good for you. It has been shown to reduce heart disease risk by reducing cholesterol levels, blood pressure, and blood clotting. In addition, fish oil may help improve mood and boost brain function because of its high concentration of omega-3 fatty acids, which act as an anti-inflammatory agent that also protects against cognitive decline due to aging. Omega-3 fatty acids also play an important role in our immune system functioning properly by helping keep inflammation low and supporting our T cells. It has been found that people who consume a lot of omega-3 fatty acids actually have higher T cell counts than those who do not! That means they are better able to fight off infections before they become full-blown diseases!
4. Echinacea
Echinacea is an herb native to North America. It’s been studied for its immune-boosting properties and is one of today’s most popular herbal remedies. Studies show that echinacea can be effective at treating cold symptoms, such as congestion, sore throat, and cough. Echinacea also boosts your body’s production of white blood cells, which fight infections—another way it works against common colds. The dosage for echinacea supplements varies from study to study, but it seems like about 900 milligrams per day is a good place to start. That’s about two pills daily in divided doses (i.e., three pills total). If you want to use liquid extracts or tinctures instead of capsules or tablets, you’ll need to follow different dosing instructions provided by each manufacturer. Be sure you’re buying from a reputable company and look out for unwanted additives or ingredients when purchasing liquid extracts or tinctures.
5. Ginger
Ginger is one of my favorite supplements. Why? Because it tastes amazing and has been shown to boost your immune system, according to a 2012 study published in Life Sciences. In addition, ginger has anti-inflammatory properties and may be helpful in relieving nausea during pregnancy. The easiest way to get more ginger into your diet is by adding it fresh or ground (use a coffee grinder) into foods that you regularly eat. For example, add freshly grated ginger root into green smoothies, stir-fry dishes, or marinades for meat. Ginger can also be purchased as a dried powder and added directly into foods such as soups or teas, although I prefer consuming fresh herbs when possible.
Other common names for ginger include Zingiber officinale and Sichuan pepper. While its origins are debated, India is thought to be home to most ginger varieties now cultivated around the world. Considered an invasive species in Florida, where it was introduced from Jamaica as an ornamental plant over 100 years ago and spread through cultivation, today most of North America’s supply comes from China, Vietnam, and Taiwan.
