Immune System Boosting Vitamins – What to Know About Them
On the whole, our immune systems do an excellent job of fighting off infections. However, sometimes they need a little boost to support the work they already do. There are a few ways to improve your immune system by giving your body the optimum nutrients. One of the most popular and effective ways is to take additional vitamins.
What are Immune System Boosting Vitamins?
Taking specific vitamins in higher volumes can help your body to fight off illness better. The best way to do this naturally is to eat a wide variety of fruits and vegetables. These foods all have high levels of vitamins, so mixing it up is the best way to ensure that you’re getting plenty of different ones.
The Best Vitamins for Supporting your Immune System
Some vitamins have a more significant effect on boosting your immune system than others. If you’re actively trying to improve it, you should focus on getting a high intake of these. We’ll let you know the foods that have a more significant level of each specific vitamin.
Vitamin C
This is possibly the most essential vitamin when it comes to your immune system, and also overall health. A lower vitamin C intake can actually increase your chances of getting infections. Your recommended intake of C is significantly higher than for most other nutrients.
The body doesn’t naturally produce or store vitamin C, so it’s vital to include it in your daily intake. Luckily, it’s found in high quantities in many foods. Citrus fruits are the best source, including grapefruits, oranges, and tangerines. Vegetables high in C include bell peppers, kale, broccoli, and spinach.
Vitamin B6
Vitamin B6 helps to form hemoglobin, the chemical that carries oxygen around the body. It also assists in using and storing the energy from protein and carbohydrates. It is found in protein sources such as chicken and fish, specifically tuna and salmon. Green vegetables are also high in B6, and chickpeas are another excellent source.
Vitamin E
Vitamin E is another essential nutrient for the body. It helps to widen the blood vessels to prevent blood clots. It’s also what your cells use to interact with each other and carry out vital functions. The best sources are vegetable oils, nuts (peanuts, almonds, and hazelnuts), and seeds (sunflower seeds). Spinach and some other leafy vegetables also contain E, but if you have a nut allergy, then your doctor may recommend a vitamin supplement.
Vitamin Supplements
Vitamins C, B6, and E can all be found in high quantities in various fruits and vegetables. This means that most people won’t need to take vitamin supplements to increase their intake. Your body can only absorb a certain amount of nutrients per day, so it’s not a case of the more, the better.
In some cases, though, people may struggle to eat the foods suggested. Some also naturally have lower levels of specific vitamins. In these cases, your doctor may recommend that you take a supplement for one or more of these to help support your immune system.
They may recommend a brand for you, but there are many places to buy vitamin supplements. You’ll find them in pharmacies, health food stores, and at various online merchants. Many supermarkets will also sell multivitamins and vitamin C tablets.
Other Ways to Improve Your Immune System
There are several ways to naturally boost your immune system, most of which center around living a healthy lifestyle. Trying to incorporate these into your schedule will help your body to fight infections. This means that you’re less likely to get ill, and if you do, you’ll be able to recover more quickly.
Stay Hydrated
Increasing your water intake has many positive benefits for your health. The benefits of this are that it will aid with your digestion and flush pathogens from your system. Hydration is essential for the body’s natural defenses to function correctly. Water prevents viruses and bacteria from entering the body through the eyes, nose, and mouth.
Implementing a Balanced Diet
Fruits and vegetables aren’t the only important thing to include in your diet. You should also include various whole grains, dairy, and lean protein sources. Foods like eggs, avocado, and salmon are high in fatty acids, such as Omega-3. These will build up certain parts of your immune system and help you maintain a healthy weight, keeping you feeling fitter and more energetic.
Getting Enough Exercise
Lower intensity exercise is an excellent way of maintaining a healthy immune system. It can also improve cardiovascular functions to keep your body healthier overall. This could be as simple as getting your recommended steps in each day. Exercising regularly will also help to maintain a satisfactory weight and put less stress on the body.
If you are feeling ill, then high-intensity exercise isn’t recommended. This puts too much strain on your body while trying to fight the infection and can actually have a negative effect.
Sleep
Getting enough sleep gives the body time to fight off infections and reduces the stress it’s been under during the day. The recommended amount of sleep is 7-9 hours every night. Resting is one of the main ways that the body combats illness.
The Wrap-up
Not everyone can get all the nutrients they need from their diet; this can affect their immune system, so that’s where supplements come in. Vitamins, C, B6, and E are vital for good overall health, so make sure you are getting enough of these.
However, if taking vitamins isn’t for you, there are some natural ways you can take care of your immune system, too, like staying hydrated, exercising, and getting enough sleep.
