The immune system is the natural defense of your body. The immune system defends the body from germs, viruses, bacteria, and many other microorganisms, with its shield made of antibodies; But that can only happen if you have a proper and healthy diet.
Looking physically healthy does not necessarily mean having a strong immune system. Many scientific studies have shown that, even in first world countries with a strong public health system, their citizens can suffer from malnutrition as a consequence of poor dietary choices (1).
There is a lot of scientific evidence that micronutrient deficiency of various essential vitamins and minerals such as iron, zinc, folic acid, selenium, copper, and vitamins A, B6, C, and E causes an alteration in the response of your immune system (2). An excellent measure to boost your immune system is the inclusion of superfoods and macronutrients in your daily meals to correct any possible nutrient deficiencies before it’s too late.
Food and nutrients to strengthen your immune system
The most effective way to strengthen your immune system is to protect it from environmental attacks and strengthen it through healthy living strategies such as:
Consume natural foods high in antioxidants, such as garlic, citrus fruits, spinach, and broccoli to increase the effectiveness of your immune system.
Add supplements to your daily diet, such as vitamin B, vitamin C, zinc, or vitamin D supplements
Reduce or eliminate the consumption of processed foods or sugary snacks, as well as alcohol and some types of red meat.
Lower your stress levels as chronic stress can weaken your immune system.
Micronutrients necessary to boost the immune system
Vitamin D
Lack of vitamin D has been shown to cause a relapse of respiratory system infections (3). Adding more vitamin D to your daily diet can decrease your chances of getting influenza (4).
Make sure you get plenty of sunbathing and a vitamin D3 supplement.
Vitamin B3
Niacin is an important vitamin that can help your immune system fight serious infections like HIV or tuberculosis. You can find vitamin B3 in these foods: cereals, chicken, pork loin, bananas, skinned potatoes.
Zinc
This mineral can reduce the impact of the flu on your body in the form of zinc acetate or zinc picolinate. This mineral is important for the functioning of the immune system because it is necessary for the formation of white blood cells.
You can start taking it the moment you feel sick. Be sure to take 15 mg to 23 mg 5 to 6 times a day for as long as necessary (5). You can also find zinc in these foods: turkey, beef leg, white and blue fish, oysters, and crabs. (6).
Vitamin C
Taking vitamin C can help you cope with cold and flu symptoms. Be sure to take 1000 mg 3 times a day for as long as you need or include foods with vitamin C in your diet, such as kiwi, tomato, broccoli, citrus, or sweet peppers.
Probiotic foods
Foods like sauerkraut, kefir, kimchi, and fermented dairy are great for providing good bacteria like lactobacilli and bifidobacteria. Both bacteria have been shown to improve intestinal health and immunity; as well as the lack of them can cause the fall of an effective immune response.
References
Ginde, A. & Mansbach, J. & Camargo, C. Jr. (2009). Association between serum 25-hydroxyvitamin D level and upper respiratory tract infection in the Third National Health and Nutrition Examination Survey. Archives of Internal Medicine 169 (4): 384–390. 30
5. Urashima, M. et al. (2010). Randomized trial of vitamin D supplementation to prevent seasonal influenza A in schoolchildren. The American Journal of Clinical Nutrition 91 (5): 1255–1260
Eby III, G. (2010). Zinc lozenges as a cure for the common cold–a review and hypothesis. Medical Hypotheses 74 (3): 482–492
Disclaimer: Please note: This video clip is created as part of an educational assignment on the basis of my knowledge gained from books and internet and should be treated as such. Please do not treat it as a medical advice.
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