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Supplements that boost the immune system
Sadly, too many of us don’t eat enough of the fresh fruits, vegetables and other foods we need to keep ourselves healthy year-round. Healthy foods provide many substances including vitamins and minerals to keep us strong and healthy. You can’t just eat an orange or grapefruit or pop a vitamin pill and expect one quick burst of vitamin C to prevent a cold and to boost your immune system.
“A truly healthy immune system depends on a balanced healthy diet over time,” says registered dietitian Maxine Smith. “It’s like training for a battle and preparing your body ahead of time so it can through a good punch when attacked by viruses, bacteria and toxins. Other lifestyle practices such as regular exercise and good sleep will better prepare you for the battle.”
3 Vitamins That Are Best for Boosting Your Immunity
Vitamin C is one of the biggest immune system boosters of all. In fact, a lack of vitamin C can even make you more prone to getting sick. Foods rich in vitamin C include oranges, grapefruits, tangerines, strawberries, bell peppers, spinach, kale and broccoli. Daily intake of vitamin C is essential for good health because your body doesn’t produce or store it. The good news is that vitamin C is in so many foods that most people don’t need to take a vitamin C supplement unless a doctor advises it.
Vitamin B6 is vital to supporting biochemical reactions in the immune system. Vitamin B6-rich foods include chicken and cold-water fish such as salmon and tuna. Vitamin B6 also is found in green vegetables and in chickpeas, which is the main ingredient in hummus.
Vitamin E is a powerful antioxidant that helps the body fight off infection. Foods rich in vitamin E include nuts, seeds and spinach.
Vitamin D
Vitamin D deficiency is a worldwide issue, which is a problem because this superstar vitamin modulates so many aspects of our immune function. It makes our innate immune system more efficient in killing bacteria and viruses, and can reduce the frequency of upper respiratory infections.
Low vitamin D has also been correlated with a higher incidence of autoimmune disease like multiple sclerosis. Because vitamin D isn't found readily in many foods (save for fatty fish, cod liver and fortified foods), most people benefit from vitamin supplementation, especially in the winter months or if they don't spend much time outdoors on a regular basis.
I suggest starting with 1,000 to 2,000 international units per day, taken with a meal.
3. Zinc
The World Health Organization reports that between 17% and 30% of the world population has a zinc deficiency, potentially affecting health outcomes.
Zinc is a trace mineral with crucial effects on the effectiveness of the cells and cytokines of our innate and adaptive immune systems. Zinc aids in fighting viruses, protects us from free radical damage to our cells, and has been shown to shorten the duration of a cold when given as a supplement.
Zinc is found at high levels in oysters, beef and crab, and in lower amounts in legumes, tofu, pumpkin seeds, cashews and other nuts and seeds. I recommend adding in 15 to 30 milligrams of zinc daily, especially during the fall and winter months and at the first signs of cold or flu.