In the search for wellness and a strong defense against illnesses, many of us turn to our immune systems. But what powers this complex network of cells and proteins, and how can we support its fortifications?
What is the Immune System?
Simply put, the immune system is our body's natural defense mechanism against harmful invaders, including bacteria, viruses, and parasites. When functioning correctly, it recognizes threats and responds accordingly, keeping us in a state of health.
What Supplements are Best for the Immune System?
Vitamin C
This nutrient is renowned for its ability to both prevent infection and reduce the duration of sickness. Vitamin C amplifies our body’s production of white blood cells, our primary defense against infections. While citrus fruits are synonymous with Vitamin C, it is also abundant in foods such as spinach, kale, sprouts, papaya, strawberries, and bell peppers - the latter boasting even more of the vitamin than oranges. Though available in various foods, it's essential to incorporate Vitamin C daily since the body neither stores nor produces it. For adults between 19-64 years, the recommended intake is 40mg.
Vitamin B9 (Folate)
This water-soluble vitamin is imperative for the immune system. A deficiency can alter immune responses and disrupt metabolic processes. While folic acid is the synthetic form added to foods and supplements, natural folate is present in beans, leafy greens, lentils, and avocados. If considering a supplement, opt for ones that contain a substantial amount of B vitamins.
Vitamin A
Renowned as an infection warrior, Vitamin A comes in two variants: preformed and carotenoids. While preformed vitamin A is sourced from animals and their by-products, colorful vegetables like carrots, sweet potatoes, and dark green leafy veggies offer beta-carotene, which the body converts to Vitamin A. Take care with dosages; excessive preformed vitamin A can be toxic for the liver.
Vitamin E
With its mighty antioxidant properties, Vitamin E is essential in helping the body fend off infections. This vitamin is a component of nearly 200 biochemical reactions, so it's hardly surprising that it’s pivotal for our immune function. Commonly found in high-fat plant foods, sources include almonds, hazelnuts, sunflower seeds, and sunflower oil. Being fat-soluble, the body can retain any excess for future use. However, if your diet lacks, you can find Vitamin E in multivitamin supplements.
Vitamin D
The "sunshine vitamin", Vitamin D is ideal for immune support. Though sunlight is a natural source, foods like salmon, tuna, sardines, and fortified foods like milk and cereals also offer this nutrient. Given its significance and the reduced sunlight in winter, many opt for Vitamin D supplements.
Minerals Boosting the Immune System:
Beyond vitamins, specific minerals enhance the immune system:
Iron: Meat, vegetables, beans, kale, and fortified cereals.
Selenium: Seafood, poultry, Brazil nuts, etc.
Zinc: Yoghurt, chickpeas, meats, etc.
Magnesium: Foods like wholemeal bread and nuts. It's crucial not to overconsume as excessive amounts can lead to diarrhea.
