Strengthening ourselves from within is important to protect the body from infections. Despite the complexity of the human body, what is required for it to function optimally is quite basic.
We need to eat nutritious food, avoid certain foods, get enough sleep, drink water, and manage stress. We can also use supplements if needed.
Here we have selected 8 for you.
Psst! Want to recover quickly from your cold? Then you should read this guide.
2 strengthening vitamins
1. Vitamin C
Vitamin C is one of our most important vitamins and antioxidants.
Vitamin C contributes to the normal function of the immune system, helps maintain the immune system’s normal function during and after intense physical exercise, helps protect cells from oxidative stress, and helps reduce tiredness and fatigue.
Vitamin C in the diet can help reduce symptoms and shorten the duration of respiratory infections.
Adult dose: 500-1000 mg twice a day.
2. Vitamin D
Vitamin D is involved in many aspects of health and is also one of the best vitamins for the normal and optimal function of the immune system.
Adequate vitamin D can regulate the immune system towards a more favorable immune response during infections.
Adult dose: 2000 IU or more per day.
2 boosting minerals
1. Selenium
Selenium is a powerful micronutrient that acts as an antioxidant to neutralize harmful free radicals and reduce cell damage.
Selenium contributes to the normal function of the immune system, normal thyroid function, and protects cells from oxidative stress.
Adult dose: 200 mcg per day.
2. Zinc
Zinc is often considered one of the most effective immune-boosting supplements. It contributes to the normal function of the immune system, protects cells from oxidative stress, supports normal DNA synthesis, and much more.
Adult dose: 25 mg per day.
2 real favorites
1. NAC
N-Acetyl Cysteine (NAC) comes from the amino acid cysteine and plays an important role in respiratory and immune function.
One of the most popular properties of NAC is that it helps the body produce glutathione, the body’s most important antioxidant.
Adult dose: 500 mg per day.
2. Quercetin
Quercetin is a type of flavonoid antioxidant found in plant-based foods. It is a phytonutrient found in colorful, nutrient-rich fruits and vegetables such as dark berries, bell peppers, apples, capers, kale, leafy greens, broccoli, and more.
Foods with quercetin can help reduce inflammation, fight allergies, support heart health, and liver health.
Adult dose: Up to 250 mg per day.
2 fantastic herbs
1. Elderberries
Elderberries contain powerful bioflavonoids, naturally occurring compounds known for their antioxidant properties.
According to a study from Israel, the duration of the flu was shortened by 4 days in those who received elderberry syrup compared to those who received a placebo.
2. Turmeric
Most people today know the benefits of turmeric. Above all, curcumin, the active compound in turmeric, has been shown to reduce inflammation and support immune function.
Remember:
Combine all supplements with a nutritious diet and a healthy lifestyle, and be consistent with your choices!
Do you have any tips on favorite supplements or foods you use to support your immune system?
Feel free to share in a comment so we can all be inspired.
