Natural Immune Boosters: 5 Tips for Taking Care of Your Immune System
Have you ever wondered how the immune system works? We know that we must have a life without health problems. However, what exactly is it?
Well, we can define it as a network of cells, tissues, and organs that helps the body fight infections and diseases. This system protects the body against harmful or foreign substances by attacking them with antibodies. This process is called an immune response.
Help your body with boosters
Now, did you know that you can give your body a special "boost"? You can consume natural immune boosters. They will help you stay healthy, so you will improve all that defense capacity of your body and boost your immune system naturally (MedlinePlus, 2020).
If you are interested in knowing which micronutrients are important for the immune system, you should know that the Harvard School of Public Health (HSPH, 2021) indicates that there are 5: vitamins B6, C, and E, zinc, and magnesium. These are immune system boosters that stimulate the body and help it to defend itself naturally against pathogens.
If you want to improve your body naturally, here are 5 essential tips for health benefits:
1. Regularly consuming vitamin C, one of the most incredible natural immune boosters
According to the National Institutes of Health (NIH, 2019), vitamin C is one of the greatest immune system boosters. It is a nutrient that acts as an antioxidant and helps protect your cells against damage caused by free radicals. These compounds are formed when your body converts the food you eat into energy. It can also absorb them from the environment, pollution, and radiation.
Fruits and vegetables are the best sources of vitamin C, especially citrus fruits such as oranges, lemons, and grapefruit. It is also found in dietary supplements, such as most multivitamins (NIH, 2019). Now you understand why it's relevant to consume fruits, right?
2. Include vitamin E in your daily diet
Vitamin E is a powerful antioxidant that helps the body fight infection. It is a nutrient that protects against cell damage and reduces the production of free radicals in certain situations. It also improves immune function and prevents the formation of clots in the arteries of your heart. Thanks to its antioxidant properties, it helps fight cancer, vision loss, and neurodegenerative diseases (HSPH, n.d.).
It is mainly found in (HSPH, n.d.):
- Vegetable oils such as sunflower and soybean oil.
- Nuts, almonds, and sunflower seeds.
- Fruits and vegetables such as mango, avocado, red bell pepper, spinach, and asparagus.
Consequently, if you want to stay healthy, there is nothing better than a healthy diet.
3. Incorporate vitamin B6 in your diet to maintain immune function
Vitamin B6 is vital to support immune system reactions. It is one of the natural immune boosters needed to fight many viruses, infections, and other diseases, as it helps your body produce antibodies. It is a water-soluble vitamin, so it must be supplied regularly, as the body cannot store it. Foods rich in vitamin B6 include (MedlinePlus, 2021)
- Cold-water fish such as salmon and tuna.
- Beef and pork.
- Legumes such as beans and chickpeas.
- Bananas, nuts, whole grains, and cereals enriched with this nutrient.
You can use a varied diet to eat rich food and improve your body's defenses.
4. Increase your zinc intake to take care of your immune system
Another essential element. Zinc is a nutrient that will improve the functioning of your immune system. If you consume it, you will reduce the risk of infections such as pneumonia. It can improve your overall health and ability to resist disease. It also enables the body to produce proteins and DNA, which contributes to wound healing and growth (Nordqvist, 2021).
Zinc is found naturally in many foods, such as beans, meat, and fish. Nuts, whole grains, and dairy products are also good sources of zinc. In addition, it is available as a dietary supplement (Nordqvist, 2021).
For example, you can find it in OhMyVit's Up Defensas, which will make your body be protect.
5. Consume the recommended amounts of magnesium to boost your natural immune boosters
Finally, magnesium supports immune system health and is necessary for more than 300 biochemical reactions in the body. Consuming adequate amounts helps keep the heart beating steadily, muscles and nerves functioning normally and bones strong. It also helps adjust blood glucose levels and energy and protein production (MedlinePlus, 2021).
Magnesium is naturally present in legumes such as peas and beans, nuts, whole grains such as rice and millet, dairy products, and green leafy vegetables such as spinach. You will also find it in multivitamin-mineral supplements and other dietary supplements (NIH, 2020).
You could already see that these natural immune boosters are crucial for maintaining a well-functioning immune system. If you want to improve your health and prevent diseases, we recommend including them in your daily routine, so you can boost your defenses and stay healthy!
Escuela de Salud Pública de Harvard [HSPH]. (2021, February 15). Los micronutrientes tienen un gran impacto en la salud. Retrieved from; https://www.health.harvard.edu/staying-healthy/micronutrients-have-major-impact-on-health
Escuela de Salud Pública de Harvard [HSPH]. (s.f.). Vitamina E. Retrieved from: https://www.hsph.harvard.edu/nutritionsource/vitamin-e/
Institutos Nacionales de Salud [NIH]. (2019, December 18). Vitamina C. Retrieved from: https://ods.od.nih.gov/factsheets/VitaminC-DatosEnEspanol/
Institutos Nacionales de Salud [NIH]. (2020, March 24). Magnesio. Retrieved from: https://ods.od.nih.gov/factsheets/Magnesium-DatosEnEspanol/
MedlinePlus. (2020, December 17). Sistema inmunitario y sus enfermedades. Retrieved fro: https://medlineplus.gov/spanish/immunesystemanddisorders.html
MedlinePlus. (2021, November 2). Vitamina B6. Retrieved from: https://medlineplus.gov/spanish/ency/article/002402.htm
MedlinePlus. (2021, November 3). Magnesio en la dieta. Retrieved from: https://medlineplus.gov/spanish/ency/article/002423.htm
Nordqvist, J. (2021, January 27). ¿Cuáles son los beneficios para la salud del zinc? Medical News Today. Retrieved from: https://www.medicalnewstoday.com/articles/263176#_noHeaderPrefixedContent