Why These Ingredients?
I used to suffer from chronic fatigue syndrome but now after switching up my diet, cutting down on fast food and taking Probiotic Billion I'm starting to see real results. Antioxidants in the treats reduce Broths also contain amino acids — including glycine, arginine and proline — that have anti-inflammatory effects on the whole body. Fact is, your body has all the tools it needs to protect itself without a toxic flu vaccine, so long as you take safer steps — starting today — to boost your immune system. The behavioral advertising cookies used by this site are designed to ensure that we provide you with the most relevant adverts where possible by anonymously tracking your interests and presenting similar things that may be of interest.
3 Vitamins That Boost Your Immune System
Besides boosting your immune system, vitamin C may help maintain healthy skin. Beta carotene helps keep your eyes and skin healthy. Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as many other antioxidants and fiber, broccoli is one of the healthiest vegetables you can put on your table. The key to keeping its power intact is to cook it as little as possible — or better yet, not at all.
Garlic is found in almost every cuisine in the world. It adds a little zing to food and it's a must-have for your health. Early civilizations recognized its value in fighting infections. According to the National Center for Complementary and Integrative Health , garlic may also help lower blood pressure and slow down hardening of the arteries.
Ginger is another ingredient many turn to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses. Ginger may also help decrease nausea. While it's used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin. Ginger may help decrease chronic pain and may possess cholesterol-lowering properties, according to recent animal research.
Spinach made our list not just because it's rich in vitamin C. It's also packed with numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems. However, light cooking enhances its vitamin A and allows other nutrients to be released from oxalic acid.
Try one of our favorite healthy spinach recipes! Look for yogurts that have "live and active cultures" printed on the label, like Greek yogurt. These cultures may stimulate your immune system to help fight diseases. Try to get plain yogurts rather than the kinds that are preflavored and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits instead.
Yogurt can also be a great source of vitamin D , so try to select brands fortified with vitamin D. When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C.
However, vitamin E is key to a healthy immune system. Nuts, such as almonds, are packed with the vitamin and also have healthy fats. A half-cup serving, which is about 46 whole, shelled almonds, provides nearly percent of the recommended daily amount of vitamin E. You may know turmeric as a key ingredient in many curries. But this bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis.
Also, research shows that high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage. Both green and black teas are packed with flavonoids, a type of antioxidant. Where green tea really excels is in its levels of epigallocatechin gallate, or EGCG, another powerful antioxidant. EGCG has been shown to enhance immune function.
The fermentation process black tea goes through destroys a lot of the EGCG. Green tea, on the other hand, is steamed and not fermented, so the EGCG is preserved. Green tea is also a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in your T-cells. Papaya is another fruit loaded with vitamin C. You can find percent of the daily recommended amount of vitamin C in a single papaya.
Papayas also have a digestive enzyme called papain that has anti-inflammatory effects. Papayas have decent amounts of potassium , B vitamins, and folate, all of which are beneficial to your overall health. Like papayas, kiwis are naturally full of a ton of essential nutrients, including folate, potassium, vitamin K , and vitamin C. Be sure to use a reusable non-toxic bottle such as the glass ones made by Lifefactory. Research shows that vitamin D, which is made when our skin is exposed to sunlight, plays a vital role in activating white blood cells that protect the body from illnesses.
The best way to optimize Vitamin D levels is through safe, smart and limited sunscreen-free exposure to the sun. Mushrooms are also an excellent source of vitamin D.
Mycologist Paul Stamets discovered that you can naturally multiply their levels of vitamin D by exposing them to sunlight. Vitamin D-enriched mushrooms are best made from June until September and can be dried as the high vitamin D levels generated will last for more than a year! This is especially beneficial for people living in colder climates. Too little exercise can lead to a stagnant lymphatic system and weaken the immune system. It is important to note that too much exercise or too vigorous exercise produces corticosteroids which can strain your body and depress immune function.
Moderate exercise such as Tai Chi, Pilates, yoga, swimming and walking are good options for boosting immunity. My personal favorite is breathwalking. This master immune booster helps immune cells mature, has an antihistamine effect, controls excess levels of the stress hormone cortisol which can suppress immunity and is antibacterial and antiviral. It works by increasing the production of antibodies and in particular, raises levels of interferon, the antibody that coats cell surfaces, preventing the entry of viruses.
Papaya, bell peppers, strawberries, broccoli, pineapple, brussels sprouts, kiwi, oranges, cantaloupe and kale are all rich in vitamin C.
A zinc deficiency affects the ability of T cells and other immune cells to function as they should. Nuts and seeds are a good vegetarian source of zinc. An alkaline body can prevent disease and is much healthier, as illnesses and infections mainly occur in an acidic body.
There is a lot of information on this subject. Learn more about naturally improving your pH balance here. Coconut water contains high amounts lauric acid, which is one of the compounds in breast milk that aids the body in fighting infection. This medium-chain fatty acid MCFA actually disrupts the lipid membranes of offending organisms. When selecting coconuts and coconut oil, make sure you choose organic ones that are unrefined, unbleached, made without heat processing or chemicals, and are non-GMO.
Restricting calories may reduce levels of compounds in the body that depress your immune response. Those who cut calories by ten percent had smaller improvements. The finding is intriguing because if restricting calories boosts immunity, it may be an indication that the aging process is slowed down in people who carefully control their diets. A weakened immune response is a well-known sign of aging with T-cells becoming less effective as we grow older.
If you are serious about boosting your immunity, then adding traditionally fermented foods is essential. One of the most healthful fermented foods is kefir. Besides kefir, other good fermented foods include natto, kimchee, miso, tempeh, pickles, sauerkraut, Greek yogurt or labneh, and olives.
Propolis is also the richest source of caffeic acid and apigenin, two very important phenolic compounds that aid in immune response. Please note if you have an allergic or hypersensitivity reaction to bee stings or bee products including honey , you could react to propolis in the same way. These combinations of healing essential oils covers a broad spectrum of antimicrobial activity and contain properties that strengthen the immune system. Turmeric is 5 to 8 times stronger than vitamins C and E, and even strong enough to scavenge the hydroxyl radical, which is considered by some to be the most reactive of all oxidants.
Our family cooks with turmeric on a regular basis. There are different variations of this recipe. Studies suggest that people produce three times more interferons, powerful proteins that attack and destroy viral invaders on contact, if they sip 20 ounces of black tea daily.
Credit goes to unique tea antioxidants called alkylamine antigens. These compounds have been shown to rev up interferon production in as little as two weeks. Matcha is the most nutrient-rich green tea and comes in the form of a stone-ground powder, completely unfermented. It has up to seventeen times the antioxidants of wild blueberries, and seven times more than dark chocolate. According to UCLA researchers, jiggled tea bags release up to twice as many antioxidants as bags that are left to steep untouched.
While washing your hands may not affect your immune system directly, it helps prevent infection and illnesses by reducing the amount of germs and bacteria your immune system has to fight. Keep nails short and wash your hands properly with good, old-fashioned hot water and chemical-free soap — especially after using the bathroom, changing diapers and before handling food.
Ditch traditional antibacterial soaps and sanitizers that are loaded with toxins which increase the risk of creating resistant bacteria and over-dry and crack the skin, making transmission of viruses that much easier.
Be sure to lather the backs of your hands, between your fingers, and under your nails. Scrub your hands for at least 20 seconds and rinse well.