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For more than six months of the year, we inevitably think about strengthening our immune system. Whether someone nearby is coughing or sneezing, or when those around us are already battling illness, and you’re still holding on, fearing that you might end up bedridden with the flu for weeks. Sooner or later, the question arises: how to protect yourself from viruses and what to take to boost your immunity? Together with Herbzone, we will delve into this topic and suggest effective supplements from iHerb to strengthen your health.
We won’t dwell too long on the impact of a healthy lifestyle on the strength of your immunity. You already know that stress, lack of sleep, poor diet, a sedentary lifestyle, and bad habits weaken the immune system. So let’s get straight to the main question: what to take to ensure your immune system effectively fights off pathogens?
Vitamins and Minerals
Vitamins C, D, and zinc are the foundation of immune-boosting complexes. These two vitamins and one essential trace element can be taken to prevent viral infections or at the onset of illness to shorten its duration and minimize complications. They can be taken individually or in combination.
Vitamin C
Everyone knows that vitamin C is one of the most famous immunity boosters. It enhances the activity of white blood cells, which help fight bacteria and viruses. This vitamin is also a powerful antioxidant that protects cells from damage caused by free radicals.
Sources: citrus fruits (oranges, lemons, grapefruits), kiwi, broccoli, spinach, red pepper.
Vitamin D
Vitamin D is not only responsible for strong bones. It is also crucial for the normal functioning of the immune system. Vitamin D helps activate T-cells, which are an important part of the body’s immune response. A deficiency in vitamin D can lead to an increased susceptibility to infections.
Sources: fatty fish (salmon, tuna), egg yolks, liver, and it is also synthesized by the skin when exposed to sunlight.
Zinc
Zinc is an essential trace element that supports the normal function of the immune system. It aids in the development and activation of T-lymphocytes, which are responsible for fighting infections. A deficiency in zinc can weaken the immune response.
Sources: meat (especially red meat), seafood, legumes, pumpkin seeds, nuts.
Vitamin B6
Few people know that B vitamins (B2, B6, B12) also affect immunity. For example, vitamin B6 is necessary to support biochemical reactions in the immune system. It promotes antibody production and maintains the normal function of lymphocytes.
Sources: chicken, fish (tuna, salmon), potatoes, bananas, nuts.
Herbal Supplements
Nature provides us with plants that grow in natural conditions, allowing us to use their healing properties for our benefit. You just need to know which plants strengthen the immune system and take them in the form of teas or extracts.
Echinacea
Echinacea is a plant that has long been used to support the immune system. It is believed to boost the activity of white blood cells and promote the production of interferon – a protein that helps fight viruses.
Ginseng
Ginseng is an adaptogen that helps the body cope with stress and improves overall health. It also stimulates the immune system, enhancing the activity of natural killer cells (cells of the innate immune system) and antibody production.
Garlic
Garlic has powerful antibacterial and antiviral properties that help fight infections. It contains allicin, a compound that stimulates the immune system.
Probiotics
Scientific research in recent decades has proven the link between strong immunity and a healthy gut microbiome, as a significant portion of immune cells are located in this vital organ. The gut houses beneficial bacteria that help maintain a healthy microbiome (the collection of all microorganisms residing in the gut).
If the balance of gut flora is disrupted, it can impair the functioning of the gastrointestinal tract, weaken immunity, and even affect the nervous system. You can restore the balance of the gut microbiome by adding “right” foods to your diet or by taking dietary supplements.
Sources: yogurt, kefir, sauerkraut, kvass, fermented foods.
Other Beneficial Remedies
In addition to vitamins, minerals, and natural herbal supplements, there are other ways to strengthen immunity. These include beneficial omega-3 fatty acids and natural antibiotics.
Omega-3 Fatty Acids
Omega-3 fatty acids have anti-inflammatory properties, stimulate natural defenses against bacteria and viruses, and generally increase resistance to infections. They help maintain the health of cell membranes, which is important for the normal function of immune cells.
Sources: fatty fish (salmon, mackerel, sardines), flaxseed oil, walnuts.
Honey
Honey is called a natural antibiotic due to its natural antibacterial and antiviral properties. It helps strengthen the immune system by reducing inflammation and supporting throat and respiratory health. Regular consumption of honey can help the body produce more immune cells, making it more effective in fighting viruses.
So, what should you take to boost immunity? Taking vitamins (C, D), minerals (zinc), herbal supplements (echinacea, ginseng, garlic), and probiotics, combined with a healthy lifestyle and balanced diet, will help keep your body strong and protected from illnesses.
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