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Heading back into the cold and flu season can make everyone a little anxious. Now, more than ever, we are looking for ways to \u201cboost\u201d or support our immune system. According to Philip Calder, professor of nutritional immunology at the University of Southampton, \u201cNutrients, the things we eat, are a very important part of how our immune system functions in addition to things like physical activity and not smoking.\u201d<\/p>\n
Fight off the flu with immune-boosting nutrients<\/h2>\n
Dan Winer, who studies the role of the immune system in aging and chronic metabolic diseases at the Buck Institute<\/a> stated a similar position, saying \u201cwhen it comes to diet, it\u2019s not just about avoiding the bad stuff like processed foods, sugar and saturated fat. Instead, it\u2019s about feeding ourselves foods that can improve gut integrity and overall health.\u201d<\/p>\n \u201cThe wall of the gut houses the largest collection of the cells that make up the immune system, a fact that comes as a surprise to most people,\u201d says Winer. \u201cWhile conditions such as inflammatory bowel disease are directly linked to immune responses in the gut, most people don\u2019t understand how important the gut is to overall health. The immune system in the gut traffics throughout the body. If your gut is chronically inflamed, you\u2019re asking for all kinds of health problems.\u201d<\/p>\n In the U.S., 32% of adults and 49% of children have a poor-quality diet, think processed foods, excess sugar, and unhealthy fats. But creating a healthier lifestyle is doable, and it starts with what we put on our plates. There are many immune-boosting products and foods consumed by people and used in traditional medicine today. Take a look at the list of food and supplements listed below to help aid your immune system this season.<\/p>\n The elderberry is one of the most used plants in the world of medicine. It most commonly treats cold and flu symptoms<\/a> and is mostly taken in the form of extract. It has the capacity to stimulate the immune system and inhibit the replication of viruses. Elderberries are high in vitamin C and high in fiber. \u00a0By inhibiting the replication of the virus, elderberries significantly increase the production of pro-inflammatory cytokines. A review by the Natural Standard Research Collaboration concluded that there is evidence in support of the use of elderberries to treat the flu, among other infections and viruses.<\/p>\n Selenium is an antioxidant that protects the respiratory system. It helps lower oxidative stress levels in the body, which in turn reduces inflammation and enhances immunity. Selenium also supports thyroid health and cognitive function and can be found in foods like Brazil nuts, seafood, lean meats, pasta, and rice.<\/p>\n Vitamin D plays a significant role in protection against infectious respiratory diseases and \u201ccontrols the function of the immune system,\u201d Professor Calder says. Vitamin D plays an important part in the innate antimicrobial (an agent that kills microorganisms) response, which helps keep the immune system functioning properly. Vitamin D stimulates and modulates the immune response<\/a> and protects the upper and lower respiratory tract from infection. It\u00a0works especially well in preventing respiratory infections like bronchitis and pneumonia. Find Vitamin D in foods like salmon, sardines, herring, and tuna.<\/p>\n Vitamin C<\/a> is what\u2019s called an essential vitamin, which means that your body can\u2019t produce it. However, it has many bodily health benefits and is easy to obtain and consume. It can be found in many types of produce, such as oranges, kiwis, peppers, and kale. Vitamin C boosts immunity, prevents blood clotting, reduces your risk of chronic disease, helps manage high blood pressure and heart disease, and prevents iron deficiency. Maintaining a proper level of vitamin C can help your body treat lung damage and alleviate severe sepsis. Vitamin C is the key to beating an illness. It is known as the immunity supplement as almost every food that boosts your immune system contains some vitamin C.<\/p>\n Citrus fruits such as oranges, grapefruits, clementines, lemons, and limes are all very high in vitamin C. As stated above, vitamin C plays a large role in preventing illness and maintaining a healthy immune system.<\/p>\n Broccoli has a reputation as a superfood. It is low in calories but contains a wealth of nutrients and antioxidants that support eye and heart health as well as disease prevention. Antioxidants can help prevent the development of various conditions such as diabetes, heart disease and cancer. Broccoli is also a good source of dietary fiber as it can help promote regularity, prevent\u00a0constipation, and maintain a healthy gut biome which is extremely important for your immune system.<\/p>\n Garlic and ginger have been used for hundreds of years for fighting and preventing illness. Garlic is a natural antiseptic, anti-bacterial, and antifungal. It has a high sulfur content which aids its ability to fight sickness symptoms. Ginger has high levels of antioxidants, and contains many immune-system-strengthening vitamins and minerals such as iron, magnesium, vitamin B6, and vitamin C.<\/p>\n Cauliflower may be one of the few non-colorful vegetables to have as many or more nutrient benefits as its richly-colored cousins. Cauliflower is a watery vegetable that hydrates the body and has a rich assortment of vitamins, minerals, phytonutrients and antioxidants.<\/p>\n Cauliflower is high in fiber and can promote weight loss and colon health. In addition, the fiber and other substances in cauliflower can protect the lining of the stomach and encourage the growth of healthy bacteria. It is a great replacement for high carbohydrate foods such as rice and can be a great basis for gluten-free tortillas and pizza crusts.<\/p>\n If you are not getting enough zinc in your diet, you could be weakening your body\u2019s most important defense system. Zinc works with your immune system to increase natural immunity, and produce white blood cells that fight off pathogens. Maintaining regular levels of zinc in your body can help your immune system fight off infection and viruses. If you feel a cold or flu coming on, taking zinc at the first signs of illness has been shown to reduce the average number of days that you are ill. Foods like oysters, chicken, pork, grass-fed beef, and eggs are good sources of zinc.<\/p>\n Turmeric is a potent member of the ginger family and has been used for generations to improve overall health. Turmeric has incredible anti-inflammatory powers that can be beneficial to maintaining a strong immune system. When the body is experiencing inflammation it puts natural stress on the immune system causing it to function less efficiently. You can buy turmeric in a supplement pill, as a powder, or fresh from your local grocer. The recommended dose of turmeric for an adult is 500mg per day.<\/p>\n A healthy, well-balanced diet that contains all the right vitamins and minerals can set your immune system up for success. Having a healthy diet can be the difference between developing or not developing most chronic health conditions. A diet with high antioxidant<\/a> and anti-inflammatory potential may mitigate the severity of many health issues.<\/p>\nFoods and Supplements to Boost the Immune System<\/h2>\n
What supplements boost the immune system?<\/strong><\/h2>\n
Elderberry for Immune Support<\/strong><\/h3>\n
Selenium and immunity<\/h3>\n
Vitamin D and the Immune System<\/strong><\/h3>\n
Does Vitamin C Help Your Immune System<\/strong><\/h3>\n
5 Good Foods to Boost Immune System<\/strong><\/h2>\n
Benefits of Citrus Fruits <\/strong><\/h3>\n
Broccoli for Immunity<\/strong><\/h3>\n
Immunity Boosting Herbs<\/strong><\/h3>\n
Health Benefits of Cauliflower <\/strong><\/h3>\n
Zinc for the Immune System<\/h3>\n
Turmeric for Immunity<\/h3>\n
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