Getting the Right Nutrients Your Immune System Needs
Most people try to be as healthy as they can. One way to do so is by taking extra steps to improve your immune system. You’ll likely be surprised to learn that through a proper diet and supplementation of various vitamins you can improve your immune system’s responsiveness.
The immune system is a complex system that’s made up of cells and biological responses that are responsible for bodily functions like digestion and your brain chemistry. As a result, a healthy immune system results in a healthier lifestyle.
Apart from eating a nutrient dense diet you can also use vitamin supplements for added immune system support. Let’s take a look at some of these time tested vitamins.
Why Vitamins Are Important for Our Immune System
The reason your immune system gets weaker over time is because of a lack of proper nutrition. The main factor affecting our nutrient intake is the food we eat.
Unfortunately, we live in a society where access to nutrient rich food is becoming more expensive than processed food. That or people actually prefer the processed-food because of taste rather than nutrition.
If your diet doesn’t consist of the following vitamins and minerals, your immune system may not perform at it’s best:
- Vitamins B, C, D, E
- Folic acid
Apart from Vitamin D, the best way to get most of these vitamins and minerals is to eat fruits and vegetables. The USDA’s nutritional recommendations says that adults should consume no less than 2 ½ cups of veggies and 2 cups of fruit every day. The suggested amounts may even increase based on your age, weight, activity levels, and sex.
The easiest way to get vitamin D is to go outside and get sunlight. You can also eat vitamin D-rich foods like eggs, dairy, and fish. If you feel that this isn’t enough, you may want to opt for a vitamin D supplement.
Zinc and Vitamin C
If you ever feel that your immune system is still weak because of a specific vitamin deficiency, then your last option is to supplement it.
Zinc lozenges are known to help reduce the duration of the common cold. They are even more effective when taken after the onset of the illness. It’s important to note that zinc nasal spray should be avoided and may cause serious side effects.
When it comes to vitamin C, it is stated by the National Institute of Health that at least 250 mg/day to 1g/day of vitamin C should be taken for daily activity. It is also known to reduce cold symptoms by up to 50% as well.
You need to pair supplementation with healthy lifestyle changes. Listed below are simple healthy habits that are beneficial for your overall health.
This one is pretty self-explanatory. But still, there are some people that chooses to go with their unhealthy eating habits instead. It’s time to stop giving in to those sugary and unhealthy cravings and it is time to incorporate a well-balanced diet. Keep in mind that your goal here is to get as much as vitamins and mineral as you can while keeping calories from fat and sugar at a low number.
Always find time to do a little workout. If you can, incorporate workouts in your daily routine. If you’re bombarded with your busy schedule, then it’s best to do it during the weekends. Additionally, choose a workout routine that suits you without putting yourself in an over fatigued state. As simple as jogging around the neighborhood will do.
Get enough sleep
Health experts always suggest to get at least 7-8 hours of sleep a day, yet many of us failed to do so as we like to binge watch on Netflix all night or just hang around with our friends via social media. If you want a healthier lifestyle, then do yourself a favor and get enough sleep. Lack of sleep will result to lazy mornings, dizziness, and most of all, decreased immunity which will lead to overeating.
Stop your vices
Love to smoke? Good. Love to drink excessive amounts of alcohol? Good. Seeing yourself in your own funeral? Not good. Excessive cigarette smoking and alcohol drinking is bad for your health. However, some specific alcohols have their health benefits if taken moderately. Except cigarettes, unless you want to get lung cancer and get your own deathbed.
Being healthy is something that most of us have overlooked. We always know that saying where regrets will come in later, especially if you’re already at the ER fighting for your life. Remember, you only live and die once, so start living healthy today before it’s too late. Trust me, your body and immune system will thank you later.