12 Nutrients to Improve Your Immunity Naturally

The Immune System

It is essential to keep the immune system functioning optimally for a healthy life. Learn how to improve your immunity naturally.

The body’s multifaceted immune system comprises specialized cells, organs, and proteins that fight off microbes. The main parts of the immune system include white blood cells, antibodies, the lymphatic system, bone marrow, the spleen, the complement system, and the thymus. These tissues, organs, and cells protect the body against illness and disease. There are two primary immune responses: innate and adaptive—the innate acts quickly by providing barriers. The adaptive immune response is a little more complicated, creating antigens and memory. When a foreign microbe enters the body, the immune system is activated. It sends out specialized cells to destroy the microbe. Once the immune system comes in contact with a microbe or germ, it creates a record of the microbe in specialized white blood cells called memory cells (T-cells and B-cells). If that microbe enters the body later, the immune system activates and destroys the germ before it can multiply and cause you to become sick.

Foods To Boost Immunity

Your immune system must be healthy to protect against illness and disease, so it is advisable to follow these health practices to boost your immunity. Many people do not realize how important our daily diet is to our immune system. Let’s look at some nutrients and food items that help boost immunity naturally.

Allicin

Allicin is a potent compound found in garlic. The body uses this amino acid to reduce inflammation and provide antioxidant protection. Individuals who consume or take a garlic supplement can recover faster from respiratory illnesses. The allicin in garlic provides antimicrobial and antiviral properties that help the body fight infection, inflammation, and disease. To activate fresh garlic’s immune properties, crush a clove and let it rest for 5 minutes before consuming it or adding it to your favorite dishes.

Ginger

Ginger has been used for thousands of years to reduce nausea, decrease inflammation, and improve overall health and well-being. It contains gingerols, potent antioxidants that help boost immunity naturally. This tasty herb can be used in various dishes, steeped into a tea, or taken as a supplement.

Iron

Iron helps the body transport oxygen to cells and supports various immune processes. The body needs ample iron to create immune cells like lymphocytes. Most animal products contain iron, including red meat, poultry, oysters, clams, and muscles, and green leafy vegetables like broccoli, kale, beans, and iron-fortified cereal.

Probiotics

Most of your immune system is in your gastrointestinal tract. The GI tract contains both good and bad bacteria. When the bacteria in your GI tract is imbalanced, it can cause inflammation and reduce immunity. Taking a probiotic supplement along with eating probiotic-rich rich foods like yogurt, fermented vegetables, kefir, sauerkraut, miso, kimchi, and kombucha tea can help to increase the number of beneficial bacteria in your digestive tract. Furthermore, eating prebiotic foods like onions, garlic, bananas, and whole grains act as food for the beneficial bacteria in your gastrointestinal tract.

Selenium

Selenium is a powerful mineral used for various processes in your body. It acts as an antioxidant, removing free radicals from the body and preventing cellular damage. Selenium also boosts your immunity by decreasing inflammation and oxidative stress in the body. A selenium deficiency decreases immunity and slows down the immune response. Selenium is available in various protein foods, including nuts, seeds, poultry, lean meat, seafood, eggs, lentils, and beans. Peas, potatoes, spinach, and other leafy, green vegetables are also good sources of selenium. A daily intake of five Brazil nuts can provide the necessary amount of selenium your immune system needs.

Turmeric

Turmeric is a bright yellow spice used in Indian dishes and curry. It contains curcumin, a potent anti-inflammatory. Turmeric also boosts the immune system and provides antiviral protection. Including turmeric in your diet or taking supplements can help increase your immunity and reduce inflammation. Add a pinch of black pepper while cooking to activate turmeric’s immune properties.

Vitamin A

Vitamin A is a powerful antioxidant that helps fight infections, strengthen the immune system, and improve the microbiome in the gut. The immune system needs vitamin A for both adaptive and innate immunity. Vitamin A-rich foods include carrots, pumpkins, sweet potatoes, cantaloupe, butternut squash, green leafy vegetables, tuna, and most multivitamins.

Vitamin B9

Folate is vitamin B9. The body uses folate to enhance immunity. A folate deficiency (folic acid) is associated with an altered immune response, the inhibition of immune cells, and systemic inflammation. Folic acid helps activate and circulate natural killer cells (T and B cells) through the body to help prevent disease. Folate-rich foods include legumes like beans and peas, asparagus, eggs, leafy green vegetables, citrus fruits, nuts, seeds, and fortified grains. In addition to this, you can take a multivitamin that contains folic acid.

Vitamin C

Vitamin C supports the immune system. The body uses vitamin C to repair damaged tissues, sweep free radicals from the body, and assist in wound healing. Finally, vitamin C helps maintain and repair your skin, teeth, bones, and cartilage. Your body cannot make vitamin C, so you must get it from foods and supplements. Vitamin C-rich foods include citrus fruits, bell peppers, Brussels sprouts, broccoli, strawberries, kiwifruit, potatoes, and tomatoes. When these foods are heated or stored for an extended period, the amount of vitamin C diminishes. To maximize your nutrient absorption, steam or microwave your vegetables for a minimal time. Taking a vitamin C supplement can also help enhance your immunity.

Vitamin D

Most people know how vital vitamin D is to bone health; however, many do not realize it also plays a crucial role in immunity. Individuals with a vitamin D deficiency are at an increased risk of infections and autoimmune disorders. A vitamin D supplement or eating foods rich in vitamin D can help improve our immunity. Vitamin D-rich foods include fish (tuna, salmon, trout, etc.), portobello mushrooms, and cod liver oil. Certain foods fortified with vitamin D include dairy products, plant-based milk, cereal, and orange juice. In addition, sunlight exposure without sunscreen can provide your body with the vitamin D needed to maintain health.

Vitamin E

Vitamin E is another powerful antioxidant that boosts your immunity. It helps around 200 biochemical functions in the body that are critical to how well your immune system functions. Vitamin E-rich foods include high-fat plant foods like hazelnuts, sunflower seeds, almonds, peanuts, and peanut butter. Additionally, plant oils like soybean oil, safflower, and sunflower oil are rich in vitamin E. Taking a vitamin E supplement is another great way to boost your immunity.

Zinc

The body uses zinc to create new immune system cells. Zinc helps with viral infections like the flu and the common cold. It is available in lozenges, nasal sprays, supplements, animal foods, and certain vegetarian foods. Adding chickpeas, crab, lean poultry, lean meat, oysters, baked beans, and yogurt can help you get the zinc you need to enhance your immune system naturally.

Improve Your Immunity Naturally

Getting immune-boosting nutrients from your foods will help ensure your immune system functions properly. Plant-based foods have antimicrobial and antiviral properties, which can help fight infection. Ensure your diet contains the nutrients necessary to boost your immune system naturally.