A strong immune system is essential for fighting off infections and staying healthy. While eating a healthy diet and getting enough sleep are the most important things you can do for your immune system, there are also many natural remedies that can help. This article discusses the benefits of vitamin A, vitamin C, vitamin D, zinc, NAC, glutathione, probiotics, and prebiotics for immune function. It also provides tips on how to get enough of these nutrients from your diet and through supplements.
Vitamin A is essential for the differentiation and maturation of immune cells. It also helps to maintain the integrity of epithelial and mucosal barriers, the body's first line of defense against infection. Studies have shown that vitamin A deficiency can impair immune function and increase susceptibility to infection.
Good sources of vitamin A include:
- Liver
- Fatty fish
- Eggs
- Dairy products
- Dark leafy green vegetables
- Orange and yellow vegetables
Vitamin C is a powerful antioxidant that helps to protect cells from damage. It also plays a role in the production and function of white blood cells, which are essential for fighting infection.
Good sources of vitamin C include:
- Citrus fruits
- Berries
- Tomatoes
- Peppers
- Broccoli
Vitamin D is essential for the development and function of immune cells. It also helps to regulate inflammation and reduce the risk of infection.
Good sources of vitamin D include:
- Fatty fish
- Eggs
- Dairy products
- Sunlight
Zinc is essential for the proper function of many immune cells. It also helps to heal wounds and reduce inflammation.
Good sources of zinc include:
- Meat
- Poultry
- Seafood
- Beans and lentils
- Nuts and seeds
NAC (N-acetyl cysteine) is a precursor to glutathione, a powerful antioxidant that plays a vital role in immune function. NAC has also been shown to have its own immune-boosting effects.
Glutathione can be depleted by illness and other factors, so it is important to maintain adequate levels. This can be done by supplementing with NAC or glutathione precursors, such as whey protein.
Probiotics are live bacteria that are beneficial to gut health. Prebiotics are fibers that feed probiotics.
A healthy gut microbiome is essential for a strong immune system. Probiotics and prebiotics can help to improve gut health and boost immunity.
Good sources of probiotics include:
- Yogurt
- Kefir
- Sauerkraut
- Kimchi
Good sources of prebiotics include:
- Fruits and vegetables
- Legumes
- Whole grains
Tips for boosting your immune system:
- Eat a healthy diet that includes plenty of fruits, vegetables, and whole grains.
- Get enough sleep.
- Manage stress.
- Exercise regularly.
- Consider taking supplements, such as vitamin A, vitamin C, vitamin D, zinc, NAC, and probiotics, if you are not getting enough of these nutrients from your diet.
Talk to your doctor before taking any supplements, especially if you have any underlying health conditions or are taking any medications.
Botanical Support for Your Immune System
Mushrooms and Beta Glucans
Mushrooms have been used for centuries to support immune health. They contain potent polysaccharides known as beta glucans, which help support NK cells and macrophages. Beta glucans from yeast products, such as Wellmune, also have immune-supportive properties. Mushrooms also contain antioxidant nutrients, protein, phenolic and indolic compounds.
Olive leaf extract contains oleuropeins, compounds that have demonstrated antioxidant, vascular support, and immune support properties. Olive leaf extract can also help maintain a healthy balance of cytokines, which are chemical messengers that help regulate the body's immune and inflammatory responses. Evidence suggests that olive leaf extract is beneficial for blood vessels because it supports NO production.
Astragalus membranaceus is a valuable tonic in Traditional Chinese Medicine (TCM) and is considered one of the most widely used traditional Chinese herbs. It is an adaptogenic herb that is known for its immune support properties. Astragalus contains polysaccharides, flavonoids, and saponins that support immune health by supporting the activation of toll-like receptor 4 (TLR4)-related mitogen-activated protein kinase (MAPK) activities.
Elderberry syrup is a popular immune support remedy, and for good reason. Elderberry contains phenolic compounds, including quercetin, rutin, kaempferol, and anthocyanins, which have immune-supportive properties. Quercetin is a zinc ionophore, meaning that it helps deliver zinc into the cells, which is important for immune function. Elderberry anthocyanins incorporate into both cell membranes and cytosol and exert potent antioxidant effects. They counteract oxidative stress, increase the activity of antioxidant enzymes in blood, and increase glutathione production. All these processes are necessary for optimal immune system function. Elderberries also specifically support the immune complement system.
Conclusion
These nutrients and botanicals are all excellent daily additions to any health regimen. They offer immune system support and balance, as well as cellular support for the cardiovascular and circulatory systems, the GI system, the brain, the skin, and much more.
