4 Essential Nutrients to Boost Your Immunity [Video]

  • The immune system prevents viruses and bacteria from entering our body and hinders them from growing inside.
  • People who are malnourished or are overweight have compromised immune systems.
  • Consuming protein, vitamins and phytonutrients, probiotics, prebiotics, and omega-3 fatty acids is crucial in boosting immunity.

Our immune system defends our body from viral infections. It has two main functions — to prevent the disease from entering the body and prevent the growth of viruses and bacteria inside the body. 

A person who lacks nutrients has a compromised immune system, while people who are overweight or obese have a hyperactive immune system that can lead to inflammation.

How Nutrition Impacts the Body’s Immune System

There is a direct link between the immune system and nutrition. Our food, lifestyle habits, and environment all affect our health. Microbiomes, the microorganisms living inside our bodies that defend us against germs, help break down food for energy, and provide essential vitamins and boost our immune system, also affect our health. 

Seventy percent of our immune system is located near our intestines, where most of the absorption of nutrients and water happens. For this reason, consuming a diet with enough vitamins, minerals, and nutrients and maintaining a healthy lifestyle is crucial for health.

4 Tips to Get the Proper Nutrients and Strengthen the Immune System

Eating a balanced diet is not enough to ensure that you’re boosting your immunity. You also have to make sure that you are providing the appropriate nutrients that your cells need. To achieve this, you must consume enough of these nutrients:

1. Protein

Proteins are the building blocks of the body. This nutrient helps the body produce antibodies that will defend it from harmful viruses and bacteria. 

To make sure that you’re getting enough protein, eat healthy foods rich in proteins like fish, poultry, lean meats, soy foods, and low-fat dairy products.

2. Vitamins and phytonutrients

Vitamins A and C, and phytonutrients, are essential for the immune system. Vitamin C, one of the main boosters of the immune system, allows our body to produce antibodies that fight diseases. Daily taking vitamin C is essential as the body does not make or store vitamin C. Vitamin A, on the other hand, boosts the health of the skin, tissues of the digestive tract, and respiratory system.

Phytonutrients, found in vegetables and fruits, reduce the body’s oxidative stress, lower the risk of cancer and cardiovascular diseases, fight inflammation, lower blood pressure, and boost overall immunity.

3. Probiotics and prebiotics

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The digestive system is crucial in supporting the immune function. The intestine is the primary pathway for microbiomes. Having the right amount of gut bacteria benefits the healthy, such as weight loss, better digestion, healthier skin, and a more efficient immune system.

According to studies, probiotics, the good bacteria, helps maintain the digestive system, while prebiotics, which are types of fiber that the human body cannot digest, feed these probiotics.

4. Omega-3 fatty acids.

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DHA and EPA and other Omega-3 fatty acids are healthy types of fat found in foods such as chia seeds and supplements such as fish oil. These fatty acids are essential in improving immune cells’ functions, which play a crucial role in the efficiency of immune systems in fighting off illnesses. 

Following general good-health guidelines ­–balanced diet, regular exercise– is your first line of defense and the best way towards naturally keeping your immune system strong and healthy.

Source: The Healthy



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