If you’re like most people, you’ve probably tried at least one (if not all) of the over-the-counter immunity supplements on the market. But did you know that the best immune system boosters are the foods your body naturally craves?
Vitamins are organic substances that our bodies need for good health. They are responsible for many of the essential functions of the body, including strengthening cell walls. Dietary sources of vitamins include fresh fruits, vegetables, cereals, and dairy products. Occasionally, however, it may not be possible to get all the vitamins you require from food, mainly if you eat poorly. Vitamin supplements may be a better option.
Why Do You Need Vitamin C?
The role is of Vitamin C is significant to our bodies. The reason for this is that this vitamin has several health benefits. These include:
- Providing energy to our muscles
- Protecting us against infections and diseases
- Helping with wound healing
- Assisting with the formation of collagen
- Supporting the function of the heart and lungs
- Promoting strong bones
- Improving our ability to absorb iron
- Maintaining healthy gums
- Assisting with the absorption of calcium
- Increasing mental alertness
Vitamin C can prevent or treat respiratory infections. Citrus fruits such as oranges and lemons contain the vitamin. You can also take it as a supplement.
How Does Vitamin C Work?
Vitamin C is a water-soluble essential nutrient that is present in both plants and animals. Humans store vitamin C in their livers and kidneys. When we eat foods containing vitamin C, the body absorbs the vitamin into its bloodstream. When we take vitamin C supplements, the body does not store the vitamin; instead, it directly uses it. Therefore, taking vitamin C supplements is more effective than consuming foods rich in vitamin C.
People who want better health but don’t know why they’re unwell use supplements. Some examples are:
Antibiotics – antibiotics kill bacteria, but they do not necessarily destroy viruses. Antiviral medications are available to help prevent viral infections.
Anemia – Iron deficiency is common among women who are pregnant or menstruating. Taking vitamin C along with other nutrients will increase the number of red blood cells in the body.
How Much Is Vitamin C Recommended Daily Intake?
Taking vitamin C per day can support immune functions. However, no evidence suggests that more than 2 grams per day will provide any additional benefit.
Immune system functions are enhanced when vitamin C levels are high. Immune responses are impaired when vitamin C levels are low.
Most vitamin C supplements contain both vitamin A (retinol) and vitamin E (alpha-tocopherol). It is also sold separately as a dietary supplement.
What Foods Contain Vitamin C?
Many foods contain high levels of vitamin C. Some of these include:
- Strawberries
- Oranges
- Kiwi fruit
- Kale
- Grapefruit
- Papaya
- Cranberries
- Pineapples
- Mangoes
When Should You Take Vitamin C Supplements?
The best time to take your daily dose of vitamin C supplements is before you eat breakfast. It helps ensure that your body receives adequate nutrition at the start of each new day. If you don’t get enough vitamin C from food sources, you can supplement with this vitamin. Your doctor or healthcare providers should be able to give you medical advice on how much you need each day.
What Are Other Vitamins Important for Immunity?
Vitamin D is necessary for calcium absorption. Calcium is essential for building strong bones and teeth. People who have vitamin D deficiency develop rickets, a disease characterized by softening of bones. Vitamin D levels decrease with age. As a result, older people may require higher doses of vitamin D.
Vitamin B6 is necessary for the synthesis of proteins and hormones. There is a link between low levels of this vitamin and depression and anxiety disorders. The recommended intake of vitamin B6 is between 50 mg and 100 mg per day.
Many dietary supplements contain vitamin E to support immune function. Vitamin E has several essential roles in the body. These include helping maintain healthy skin and hair, promoting the growth of new blood vessels, and supporting the nervous system. Although vitamin E is found naturally in some foods, most people obtain their supply through nutritional supplements.
It is present in many vegetable oils and nuts, including almonds, hazelnuts, peanuts, and sunflower seeds. It’s best for people who eat eggs and beef.
B12 plays a vital role in the production of energy and nerve function. Animal products, such as milk, eggs, and meat, contain the compound. Vegans must obtain adequate amounts of vitamin B12 through fortified foods or supplements.
Zinc is an essential mineral needed for many metabolic processes. The development of white blood cells, which fight infection, relies on zinc. It’s not just zinc that’s important for good health; several essential minerals play an integral part in maintaining overall well-being.
According to research, 16% of all deep respiratory infections worldwide have been found to be due to zinc deficiency ( 15 Trusted Source Zinc deficiency affects around 2 billion people worldwide and is very common in older adults. (healthline.com)
Overactive Immune System Symptoms
The following symptoms are associated with overactive immune systems:
- Fever
- Headaches
- Muscle aches
- Fatigue
- Swollen glands
- Nausea and vomiting
- Skin rash
Supplements To Increase White Blood Cells
White blood cells play a crucial role in fighting off viruses and bacteria. However, if there aren’t enough white blood cells circulating through your bloodstream, then you’re more likely to get sick. So boosting your white blood counts could help keep you healthier. Here are some ways to boost your white blood cells naturally:
- Eat lots of garlic. Garlic contains allicin, a compound that boosts white blood cells. Try adding a clove to your meals several times per week.
- Drink green tea. Green tea contains catechins, compounds that boost white blood cells. Add a teaspoon of honey to a cup of hot water and let it cool down. Then drink it once or twice a day.
- Get plenty of sleep. Lack of sleep can deplete your body of nutrients and make it harder for your immune system to work correctly. Aim for seven hours of uninterrupted sleep each night.
- Exercise regularly. Regular aerobic exercise like walking or swimming will improve your overall health and increase your white blood cell count.
Some supplements contain ingredients that boost the number of white blood cells in your body. These include:
- Echinacea
- Garlic
- Ginger
- Goldenseal
- Lemon balm
Some research shows that taking echinacea can reduce the risk of catching a cold by 45% to 58%. (medicinenet.com)
What Are The Benefits Of Elderberry Supplements?
Elderberries contain compounds called flavonoids that may help reduce inflammation and support the immune system. As mentioned earlier, elderberry is known for its ability to strengthen the immune system. Many clinical studies have found that elderberry extract has effectively reduced the severity of colds and flu.
One study showed that taking 600 mg of elderberry extract every day reduced the duration of colds by almost half. Another study showed that taking 500 mg of elderberry extract twice daily reduced the number of days taken off work due to respiratory tract infections. While there are no specific side effects of taking elderberry extracts, some possible interactions with medications exist.
Who Should Not Take Elderberry?
People should avoid using elderberry if they are pregnant or nursing. Also, anyone taking antibiotics should consult their doctor before taking elderberry. If you take antibiotics frequently, you might be more likely to experience diarrhea or nausea when taking elderberry.
Other Health Conditions That May Be Affected By Elderberry
There isn’t much research on how elderberry affects other conditions besides colds and flu. However, it seems that elderberry can help treat certain types of arthritis. One study found that taking 500 mg of elderberry extract twice per day improved pain and stiffness in patients with osteoarthritis.
Where To Buy Elderberry Syrup?
If you’d like to try elderberry syrup, we suggest ordering online from our online store at PeachVitamins.com. You can either buy individual bottles or order a case of 10 bottles. Either way, you’ll get significant savings. Cosmic Mike is also a nutritionist, so schedule a free consultation to get all your questions answered before making your purchase.
Wrap Up With A Bonus Tip On Nutrition
Having essential vitamins for the immune system for adults is necessary for your immune health. When you eat a nutritious diet, you give your body everything it needs to function at peak performance. Try incorporating these tips into your daily routine to keep your immune system strong.
FAQs for Key Vitamins for Immune System for Adults
How To Boost Immune System Quickly?
The first step to improving your immune system is to boost your intake of nutrients that promote good health. These include:
Vitamin D – this vitamin promotes bone growth and calcium absorption. It also aids in keeping our muscles strong and healthy.
Calcium – This mineral is essential for muscle contraction and nerve conduction. Calcium prevents constipation and maintains healthy bones.
Vitamin B12 – This vitamin promotes red blood cell formation. Additionally, it keeps the nervous system functioning well.
Vitamin C – this vitamin strengthens the immune system and fights infections.
Elderberry – this herb contains antioxidants that prevent free radical damage. Antioxidants improve the quality of our skin and hair.
How To Boost Immune System Naturally?
Another way to improve your immune system is to consume foods rich in antioxidants. Antioxidants neutralize free radicals, which are harmful molecules that can harm DNA and other cellular components. The following foods are high in antioxidants:
Berries – blueberries, blackberries, cranberries, raspberries, strawberries, and wild berries are all excellent sources of antioxidants.
Tomatoes – it is packed full of antioxidants! They help protect against some of life’s biggest killers like heart attacks, strokes, diabetes, and high blood pressure.
Garlic – Garlic contains selenium, which protects us.
What Should Be Included In A Regular Diet To Increase Immunity?
You need to eat lots of fruit, veggies, whole grains, lean meats, and low-fat dairy foods for optimal health. Make sure you include some fish in your diet too. Eating fruits and vegetables contains fiber, which prevents constipation.
Healthy people should aim to have five servings of fruits and vegetables each day. This includes one serving of fruit and three servings of vegetables.
A balanced diet will provide the right amount of protein, carbohydrates, fats, and minerals.
Eat plenty of fresh produce every day. Vegetables contain many essential nutrients, including potassium, folate, vitamin K, and fiber. Many vegetables contain essential vitamins and minerals like potassium, folic acid, Vitamin K, and fiber.
Make sure you also drink plenty of water throughout the day.
Do Antihistamines Weaken The Immune System?
Antihistamines do not weaken the immune system. However, they can help treat allergies. If you have seasonal allergies, antihistamines help prevent symptoms before they occur. They’re also sometimes prescribed for treating allergic reactions like hay fever.
Susceptibility to infections increases with age. As we get older, our bodies become less able to fight off infections. Antibiotics treat bacterial infections. But antibiotics can kill off helpful bacteria as well.
If you take antibiotics regularly, it’s important to remember to finish the entire course of treatment. Please don’t stop taking them early because you think you no longer need them. Stopping antibiotic use prematurely can make your body more susceptible to future infections.
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