One of the most important ways to stay healthy is to accept habits that reinforce immunity. That means getting enough sleep, managing stress, being active, washing your hands well, and yes, good food. Although no food or supplement can ‘cure’ or even 100% prevent you from catching a virus such as the coronavirus or the flu, it has been shown that some foods, vitamins and minerals help to strengthen immunity. Here are some top choices that are easily included in your regular Etroutine.
Vitamins and minerals to stimulate immunity
Vitamin D
Vitamin D is a popular vitamin for promoting bone health, but managing calcium levels is not the only active. The majority of the population has a deficiency of vitamin D, so it is so important that you get enough. Having the right levels of vitamin D increases the production of peptide (a certain chain of amino acids), which defend against unwanted bacteria, viruses and fungi. Vitamin D also controls inflammation in the body and ensures that your immune system responds well to threats. Not having the right amount of vitamin D in the body can increase your car immunity and the risk of developing infections.
There is a multitude of foods that are reinforced with vitamin D and that naturally contain vitamin D. Fish (salmon, tuna, herring), mushrooms and eggs all contain large amounts of vitamin D natural, and foods such as cow, oats, almond and soy milk, cheese, yogurt and certain breakfast cereals are all reinforced with vitamin D.
Vitamin C
Vitamin C is an antioxidant who defends your body against cell damage and free radicals. It is responsible for minimizing your risk of diseases. There is Stigma to take extra vitamin C to prevent you from getting sick, but unfortunately this is not true. Vitamin C cannot prevent you from getting sick; However, some studies say that it can speed up the recovery time of your diseases and possibly reduce the severity of the symptoms.
The only way for the body to get vitamin C is to consume it regularly, because vitamin C cannot be stored in the human body. The majority of people have no vitamin C deficiency, and an over -consumption of vitamin C is not terrible, because the body does not save it, so it is essentially urinating. Vitamin C is naturally found in citrus fruits (oranges, grapefruit, lemons), broccoli, kale, tomatoes and many other foods.
Zinc
Zinc becomes a more popularizing mineral to treat colds and diseases. It is known for streamlining the immune and metabolic systems and promoting faster wound healing. Recent studies have been released stating that zincozzles can reduce the duration of a cold by a maximum of 33%.
The average person consumes enough zinc if he retains a fairly healthy diet. Zinc appears in most meat, shellfish, legumes and seeds. However, keep in mind that consuming too much zinc or taking zinc supplements can cause headache, nausea and stomach complaints, but negative symptoms do not occur for everyone. If you are worried about your zinc levels, talk to your doctor about how to test on zinc.
Vitamin A
Vitamin A, although known for its beta -carotene levels, also helps your immune system. Vitamin A increases the production of white blood cells of the body, in particular a type of white blood cell that attacks cancer cells and foreign invaders. It also supports the mucus membranes in the intestines, lungs and urinary tract. The mucous membranes in the body produce a thick protective liquid that is intended to prevent pathogens and dirt from entering the body and being organized oriented.
Vitamin A is more difficult to find in foods, but can be found in certain cooked meat and cheeses. Cooked salmon, liver sausage and bluefin tuna all contain vitamin A and dairy products such as cheddar cheese, cream cheese and full milk also contain vitamin A.
Lifestyle Immunity Boosters
Together with vitamins and minerals that stimulate your immunity, there are other things that you can do that will also strengthen the defense of your body against unwanted bacteria and viruses. It is extremely important to get enough sleep, because that is when your body recovers. Minimizing your stress levels is vital, because when you are stressed, your cortisol levels increase and therefore can double the recovery time of your body. Practice regularly, because exercise increases the circulation of immune cells in the body, increases body temperature, reduces stress, improves sleep quality and much more. Finally, stay hydrated! Water is an essential life, and therefore drinking an abundance of water, the body will offer an annoying number of benefits that are not all related to the immune system.
References:
Vitamin D’s Effect on immune function – PMC
15 ways in which vitamin D3 supports a healthy body
Vitamin C: benefits and how much you need
Zinc for a cold, rash and the immune system
10 best foods with lots of zinc: meat, chocolate and more
Vitamin A: what it is and how much you need
Mucous membrane Function, examples, locations and facts Britannica