Strengthening ourselves from within is important to protect the body from infections. Despite the complexity of the human body, what it needs 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 take help from supplements when needed. Here we have selected 8 for you.
Psst! Do you want to recover quickly from your cold? Then you should read* this guide*.*
2 strengthening vitamins
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 normal immune system function during and after intense physical exercise, helps protect cells from oxidative stress, and helps reduce fatigue and exhaustion. Vitamin C in the diet can help reduce symptoms and shorten the duration of respiratory infections.
Adult dosage: 500-1000 mg x 2 per 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. Sufficient vitamin D can regulate the immune system toward a more favorable immune response during infections.
Adult dosage: 2000 IU or more per day.
2 boosting minerals
1. Selenium
Selenium is a powerful micronutrient that functions 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 to protecting cells from oxidative stress.
Adult dosage: 200 mcg per day.
2. Zinc
Zinc is often considered one of the most effective immune-boosting supplements. Zinc contributes to the normal function of the immune system, helps protect cells against oxidative stress, supports normal DNA synthesis, and much more.
Adult dosage: 25 mg per day.
2 real goodies
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 dosage: 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, nutritious fruits and vegetables such as dark berries, bell peppers, apples, capers, kale, green leaves, broccoli, and more. Foods containing quercetin can help reduce inflammation, fight allergies, support heart health and liver health.
Adult dosage: Up to 250 mg per day.
2 fantastic herbs
Elderberry
Elderberry contains powerful bioflavonoids, naturally occurring compounds known for their antioxidant properties.
According to a study from Israel, the duration of influenza was shortened by 4 days in those who received elderberry syrup compared to those who received placebo.
2. Turmeric
Most people today are familiar with the benefits of turmeric. In particular, 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 that you use to support your immune system? Please share in a comment so that the rest of us can be inspired.
