How To Naturally Boost Your Immune System
A strong and healthy immune system relies on a nutrient-rich and healthy diet over time. Consumption of adequate vitamins and minerals through a natural diet, regular exercise and quality sleep will better prepare you for your travels. If not advised by the doctor, relying on supplements to build immunity is not the best.
Instead, look at your daily intake of fresh fruit, vegetables, whole grains and fortified foods. However, supplements are a great alternative if you cannot meet your daily needs.
Let’s explore some of the best plant-based immune-boosting vitamins.
Vitamin C
Vitamin C, or Ascorbic Acid, is found in white blood cells and is associated with impressive health benefits. It is one of the biggest immune system boosters of all.
It plays a crucial role in repairing connective tissue like - bone, cartilage, blood vessels and skin.
Vitamin C enhances the function of phagocytes. Phagocytes are a kind of WBCs that surround infection carrying microorganisms and other dangerous particles. Once the intruders are captured, they are digested and neutralised enzymatically.
A lesser-known property of vitamin C is that it inhibits histamine. Histamine is a chemical produced in cells causing many of the symptoms of allergies, like sneezing.
Some excellent benefits of vitamin C include the following:
Supports the cellular immune response.
Increases B lymphocyte production that produces the antibodies as part of the antibody-mediated immune response.
Supports the production and activity of antibodies.
Supports the activity of natural killer cells.
Favours the formation of prostaglandins - compounds that control several physiological processes like regulation of T-cell function.
Supports localised production and interaction with hydrogen peroxide.
Neutralises oxidative stress.
Improves and enhances the immune response achieved by vaccination.
It can make bacterial membranes more permeable to some antibiotics.
A higher supply strengthens various immune system parameters.
The best thing is that vitamin C is available in many food items, and you don’t need to take supplements unless a doctor advises it.
Citrus fruits are a standout, but there are other sources of vitamin C
Oranges
Spinach
Kale
Broccoli
Potatoes
Strawberries
Papaya
Blackcurrants
Brussels sprouts.
Potatoes
Vitamin E
Vitamin E is an efficient antioxidant that plays a key role in improving immune cell function. It mitigates the stress on immune cells preventing free radicals from damaging the cells and thus helps your body fight off infection.
Vitamin E is an essential vitamin that boosts levels of a type of immune cell called T lymphocytes or T cells.
This vitamin maintains the strength and vitality of T lymphocyte membranes, aids in the multiplication of these cells, and communicates with other immune processes.
T lymphocytes decline with age, so maintaining optimal vitamin E intake is vital in maintaining the proper functioning of the immune system.
Fortunately, vitamin E is widespread in foods. Adults' recommended daily amount of vitamin E is 15 milligrams a day.
Vitamin E-rich foods include:
Nuts (almonds, pistachios, peanuts, and hazelnuts/filberts)
Oils (sunflower, safflower, and soybean oil)
Red Sweet Pepper/Red Capsicum (raw)
Avocado
Mango
Turnip (raw)
Kiwifruit
Blackberries
Cranberries (dried)
Vitamin A
Vitamin A is vital in maintaining your body's natural defence system. It works to maintain healthy vision and overall healthy eye function. In addition, it benefits your skin health and is commonly used on a topical level in skincare routines as retinol.
Vitamin A is essential for the creation and repair of skin cells. In addition, it is needed for adaptive immunity and aids in developing T lymphocytes, both helper (Th) cells and B-cells.
Vitamin A-rich foods include:
Red Peppers/Red Capsicum
Cantaloupe/ Rock Melon
Carrots
Mango
Papaya
Apricots
Pumpkin
Sweet Potatoes
Butternut Squash
Dark Green Leafy Vegetables
Vitamin D
Vitamin D is known as the sunshine vitamin and plays a critical role in promoting immune response. It has anti-inflammatory and immunoregulatory characteristics and is crucial for activating immune system defences.
The best way to get this vitamin is through spending time in sunlight because the sun is one of the best sources of this nutrient. Unfortunately, plant-based food sources of this nutrient are limited, so if you are following a plant-based diet or do not get enough natural sunlight, a vitamin D supplement may be required.
Folate/Folic Acid
Folate in its natural form is also termed vitamin B, and in synthetic form as folic acid.
Folate/folic acid plays a crucial role in T cell (type of leukocyte) and mitogen regulation, which is necessary for immunity and growth.
A robust immune system that can target viruses produces a battalion of T cells. Eat more leafy greens, beans and lentils regularly to get more folate.
Food items rich in folate include
Avocado
Brussels Sprouts
Honeydew Melon
Grapefruit Juice
Papaya
Wheat Germ
Bok Choy
Banana
Raspberry
Orange Juice
Strawberry
Beets
Beans
Peas
Nuts
Enriched Bread
Enriched Rice
Enriched Pasta
Iron
Healthy iron intake strengthens immunity. It is needed for many metabolic processes like carrying oxygen to cells and for microbial pathogenicity. In addition, these functions play a part in many of the immune system processes.
The human body can easily absorb heme iron from foods like:
Dark Green Leafy Vegetables
Iron-Fortified Cereals
Iron-Fortified Bead
Iron-Fortified Pasta
Peas
Dried Fruit
Beans
Broccoli
Kale
Selenium
Selenium is a powerful antioxidant that protects against respiratory tract infections and colds after vaccination.
Selenium helps boost white blood cells (WBCs), which improves the body’s ability to combat infections like pneumonia and skin issues triggered by bacterial agents resulting in lymphedema.
People who consume selenium-rich foods have their immune systems respond better to the flu vaccine than those who consume less selenium-rich foods.
Animal foods are the best sources, except for Brazil nuts, which offer more than 100% of your daily value in just one Brazil nut.
Foods rich in selenium include:
Green Peas
Spinach
Beans
Sunflower Seeds
Brazil Nuts
Oatmeal
Mushrooms
Lentils
Bananas
Broccoli
Zinc
Zinc affects multiple aspects of the immune system. It is critical for the development and functioning of immune cells in the innate (naturally present immunity) and the adaptive immune system.
It helps control infections by gently tapping the brakes on the immune response, strengthens the immunity and aids in healing wounds.
Vegans and vegetarians can find zinc in some plant-based foods such as fortified cereals and whole grains, but it is easily supplemented if you are concerned you can not meet your daily intake from food.
This article is meant as a guide. Please consult a health professional before making any dietary changes or starting new supplements.
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7387807/
https://ssihi.uci.edu/tip/hydration-for-immune-system/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1361287/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7011499/
https://www.mdpi.com/2077-0383/7/9/258
https://link.springer.com/chapter/10.1007/978-3-030-16073-9_6
https://link.springer.com/article/10.1007/s00702-010-0479-3
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3723386/