The 7 Ingredients That Will Boost Your Immune System This Fall
Your immune system job is to protect your body from infection. Made up of organs, cells, and proteins that act in balance together, it works tirelessly to keep you healthy and safe.
Eating a diet high in fruits and vegetables is listed by the Harvard Health Publishing as one of the healthy ways to strengthen your immune system, as vitamins and minerals are essential to existence, while unhealthy eating habits can negatively impact quality of life.
7 Nutrients to aid your immune system
If you have been thinking about straightening your immunity, besides needing to maintain a healthy diet, exercise regularly and staying hydrated, we listed some essential nutrients for the function of immune cells and to help keep your body strong and healthy.
1. Organic black elderberry
Different varieties of the Sambucus tree are referred to as Elderberries.
Their potential health benefits include easing the symptoms of colds, fighting the flu, and boosting the immune system. They also have anti-inflammatory and antioxidant properties, and their high levels of vitamin A can help soothe the skin and even reduce wrinkles.
Elderberries are very nutritious. High in vitamin C and dietary fiber, they're a good source of phenolic acids and flavonols, and also high in anthocyanins, the exact nutritional composition depending on how ripe the berries are, their variety, environmental and climatic conditions.
Published research findings demonstrate antiviral and antimicrobial properties in elderberries extracts (Sambucus nigra L.), and they are approved and recognized as safe by the United States Food and Drug Administration.
2. Organic Irish Sea Moss
Sea moss, or Irish Sea moss (Chondrus crispus) is considered a superfood, by being nutrient-dense, low in calories, and capable of promoting health by increasing immune function.
Superfoods are associated with heart health, a strong immune system, cancer prevention, reduced inflammation and lower cholesterol. Sea Moss contains 92 of 102 minerals and vitamins the human body needs. It is packed with nutrients that support healthy thyroid, immune system, heart and gut health, promotes weight loss, besides clearing mucus and congestion.
The human body needs iodine to make thyroid hormones that are responsible for controlling the metabolism, and Irish moss has the highest average iodine content among 30 samples of red seaweeds in a 2015 study about the iodine intake from the consumption of red seaweeds.
3. Vitamin C
Also known as ascorbic acid, vitamin C is a powerful antioxidant that helps to heal wounds, controls infections, and is needed to make collagen, promoting healthy skin.
It also stimulates white blood cells activity, aiding the body's immune system, reducing someone's risk of cancer and heart disease, and protects the body from free radical damage.
Vitamin C must be taken daily either through fruits and vegetables, or supplements. In general, adults should get between 65 to 90 mg of vitamin C per day, according to Houston Methodist.
4. Vitamin D
Vitamin D helps to control infections, reduces cancer cell growth and inflammation. It also helps the body to absorb calcium, which is needed to build and maintain strong bones, preventing osteoporosis, a disease that makes bones thinner, weaker and more likely to break.
The "sunshine vitamin" can be formed when a chemical reaction occurs in human skin exposed to the ultraviolet sun, and can also be found in few foods, including fatty fish, which are the best natural source of vitamin D, but also fortified milks (including plant-based alternatives), mushrooms, beef liver, egg yolks and cheese, all having small amounts of vitamin D.
From birth to 12 months, the daily amount of vitamin D recommended for babies is 400 IU, for children, teens and adults is 600 IU, and for adults 71 and older 800 IU.
It is worth noting that the human skin cannot make vitamin D from sunlight through windows, and ultraviolet radiation from sunshine can cause skin cancer, so sunscreen is recommended.
5. Vitamin B9
Folate is the natural form of vitamin B9, that is involved in protein metabolism, helps generate healthy red blood cells, and is crucial during pregnancy, helping form DNA and RNA. People who could become pregnant should consume 400 mcg of folic acid daily, according to the National Institutes of Health, as taking folic acid before becoming pregnant and during early pregnancy does help prevent neural tube defects in babies.
Naturally present in beef liver, vegetables, fruits and nuts, beans and peas, folate has its supplement form, known as Folic Acid, which is better absorbed by the body, commonly found in enriched bread, flour, cornmeal, pasta, rice, fortified breakfast cereals, and many others.
6. Vitamin B12
Powerful in the development and function of brain and nerve cells, Vitamin B12 also forms red blood cells and DNA. Also known as cobalamin, it can be found in food of animal origin or in some products that have added vitamin B12, like breakfast cereals and other fortified products.
Vitamin B12 supplements can interact with gastric acid inhibitors that treat digestion problems and metformin that is used to treat diabetes and pre-diabetes so caution is advised.
Signs of deficiency include some types of anemia, fatigue, weakness, and depression.
A mineral responsible for the function and production of many cells and hormones, iron is an essential component of hemoglobin, a protein that carries oxygen around your body.
Needed for growth and development, vegetarians need almost twice as much iron as listed by the National Institutes of Health, which varies from 8 mg for adult men to 27 mg for pregnant women, who understandably needs more iron for herself and growing baby.
When iron deficiency happens, red blood cells become smaller, contain less hemoglobin, and blood starts carrying less oxygen from the lungs all through the body, which can lead to fatigue, pale skin, hair loss, weakness, among other signs.
These 7 listed ingredients above are found in abundance in a healthy diet, and will have a positive impact on an immune system that needs extra attention, specially with the arrival of a new season, helping prevent colds, boosting energy level, and promoting gut health.
Often times nutritional needs cannot be satisfied through diet alone, and natural supplements are a great way to boost and balance certain elements in your body. When incorporating new supplements into your routine, it is wise to speak with your doctor or naturopath, for personalized health advice.
To support your immune system and get it stronger for the season, consider our SEA MOSS + IMMUNITY | 7 in 1 immunity booster, an expertly crafted natural supplement for full immune system support. It is fueled by antioxidants in elderberry extract, combined with minerals in organic Irish sea moss, as well as iron, vitamin C, D, B9 and B12. An excellent value multi-functional supplement.
We also invite you to look through our shop for any other supplement needs.