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4 Step Guide to a Stronger Immune System

1/9/2021

11 Comments

 
With a worldwide pandemic changing our day to day lives and a return to normalcy feeling far away, it has never been more important to have a strong immune system. It seems that a million new ads are promoting a superfood supplement or miracle vitamin that will boost your immune system. While sometimes supplements are recommended (remember to speak with your doctor or dietitian before beginning any supplement regimen), the best source of nutrients and immune support is found naturally in the foods you eat daily! With so much uncertainty during this time, here are a few things you can do to support your immune system. 

​  #1 Eat the Produce Rainbow
And no, I do not mean skittles. Fruits & vegetables are packed with vitamins, minerals, and phytonutrients (plant-derived compounds) that have many health benefits, including healthy aging and immune support. Phytonutrients may also act as antiviral agents. Each color of a fruit or vegetable indicates different phytonutrients found in the plant. For example, the dark blue color seen in blackberries and eggplant is from the phytonutrient group anthocyanins. Each phytonutrient has unique health benefits, so put together a multi-colored plate! 

​#2 Increase your micronutrients!  
While many nutrients play a role in building a health immune system, these are a few key nutrients that support your immune health; Vitamin C, Vitamin D3 & Zinc.   

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Vitamin C
Vitamin C is needed for the body to form cartilage, muscle, and collagen in bones. Vitamin C also helps the body absorb iron and supports a healthy immune system. When the body is fighting a foreign pathogen, Vitamin C effectively protects the body’s cells from getting damaged in the process. Though daily intake of Vitamin C has been shown to reduce the duration of colds, there is no evidence of added benefits once cold-like symptoms have occurred. 

Food sources of Vitamin C:
-Citrus fruits (oranges, lemons, kiwi)
-Bell peppers
-Strawberries
-Tomatoes
-Cauliflower
-Potatoes    ​
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Vitamin D3
Vitamin D is known for helping your body absorb calcium and also enables you to ward off disease. Vitamin D3 is the form of Vitamin D that your body makes when exposed to sunlight. Getting adequate Vitamin D is important  in the winter months when it is hard to get adequate sun exposure. When selecting a Vitamin D supplement, note that vitamin D3 increases serum blood levels more effectively than vitamin D2 supplements. Remember to speak with your doctor or dietitian before starting any supplement.  Vitamin D is a fat-soluble vitamin, so including some fat, like olive oil or nuts, within the same meal can aid in absorption.

Food Sources of Vitamin D:
-Fatty fish like salmon

-sardines

-egg yolk 

-shrimp

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Zinc
This mineral is critical for the normal development & function of cells. Without enough of this nutrient, the body’s immune cell function is impaired when creating oxidants that fight invading pathogens. Zinc helps maintain the integrity of your immune system! 


Food sources of Zinc: 
-Shellfish (oysters, crab, lobster)

-Beef

-Poultry

-Pork

-Legumes

-Nuts, seeds 

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#3 Get Adequate Sleep
​When I say adequate, I’m talking about quality! A good night’s sleep improves overall health in many ways, like reducing blood pressure and the production of stress hormones.  Poor quality sleep can increase stress,  inflammation, and your risk of getting sick, so prioritize your much-needed zzz’s! The Mayo Clinic recommends 7-9 hours per night, and the rule of “too much is never good”, applies to sleep as well! Aiming for quality, uninterrupted sleep is key here.      


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#4 Hydrate
​Drink up! The adult body is roughly 60% water. Staying hydrated is needed for flushing out toxins, waste management, energy maintenance, and the list goes on! Water is especially necessary for transporting nutrients to our organ systems. Hydration is vital for ensuring all our systems work, especially the immune system. If you feel thirsty, you're most likely already dehydrated, so it’s important to be drinking plenty of fluids throughout the day. One way to do this is by keeping a reusable water bottle on you at all times and finding a water flavor enhancer you enjoy.   

It is important to remember that daily nutrient intake is necessary, and too much of anything usually will cause more problems than it solves. Optimal nutrition is an important stepping stone to achieving optimal health and a strong immune system.

-Katie Shepherd
​Dietetic Intern 

11 Comments
GHO link
6/1/2021 06:05:40 pm

Thank you for sharing this very informative content I read a lot of importance's to live longer by taking self care by drinking food supplements daily. I also recommend Haarlem Oil made from France. It can help to boost your immune system to fight against viruses.

Reply
lucas bravo link
10/30/2021 06:58:01 am

Thanks . I will try

Reply
xsimplex link
7/29/2021 04:26:08 am

Giving your body time to rest and recover is vital. Lack of sleep is one of the main factors adding to high stress levels and a weak immune system.

Reply
Boulder Concrete Contractors Co link
9/24/2021 01:38:13 am

Signs of a strong immune system include patients eating right, maintaining a healthy lifestyle and getting enough sleep. Health care experts in the wellness field are scrambling to keep patients well during a hard-hitting flu season and additional worries about a new coronavirus.

Reply
Immune System Supplement Booster link
9/26/2021 06:46:19 pm

Thank you for sharing this informative and helpful content article for us. Anyways, I just wanna share about the benefits of Genuine Haarlem Oil for the health of human especially nowadays were facing pandemic we need to boost our immune system to fight against deadly covid19 or any variant of viruses. Genuine Haarlem Oil has demonstrated its effectiveness in preventing respiratory illness, passive and active smoking, unhealthy diets and rheumatoid arthritis. It is an energy supplement that promotes recovery after exercise, avoids aches and reduces mental fatigue. Revitalizes your nails and helps you to keep a shiny and healthy hair. It is also good for your animal friends.

Reply
Braden Bills link
12/16/2021 06:19:38 am

I want to make sure that my immune system is strong. It makes sense that I would want to ensure that I get all of the right vitamins! I'll get what I can with healthy food, but it would be nice to have some supplements.

Reply
Tayla Edmondson link
2/21/2022 07:55:46 am

Thank You for Sharing this informative article! I really like to visit your Product review. It is very useful to everyone Stay healthy and keep safe!

Reply
Deep link
8/29/2022 05:32:00 am

Thanks for sharing informative article, I really like this post.

Reply
Mia Evans link
10/11/2022 09:39:10 pm

It got me when you said that Vitamin D would be beneficial for the winter months when it is hard to get enough sun exposure. I should buy health vitamin supplements with that component now that I need to protect myself from illnesses. It's because I am already in my 30s, and I should be more conscious of what I do to my body to grow older in a healthy manner.

Reply
John Carston link
11/1/2022 05:40:54 pm

It's great that you elaborated that eating rainbow foods such as fruits and vegetables is the best solution for your immune health. My friend told me yesterday that she was hoping to find a Quercetin Phytosome supplement to promote healthy living and prevent previous health problems. She asked if I had any idea what would be the best option to consider. I'll be sure to tell her that consulting a trusted immune health supplement website service can provide more information about the process. I appreciate this helpful article.

Reply
Jessie Holloway link
11/1/2022 05:41:40 pm

Thanks so much for talking about the different vitamins your immune system needs. I've been getting sick very easily recently and we're not sure why. I've been looking into getting supplements to help my immune system to see if they will help my situation.

Reply



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