5 Vitamins & Minerals You Need for a Healthy Immune System in 2020
Each and every one of us aspires to be the healthiest version of ourselves, while you can’t control your immune system, you can make positive steps to boost your immune system.
You might be surprised by the simple, affordable ways you can improve your body’s natural defence system. Improving your immune system with vitamins and supplements, read up on the most up to date scientific research, as well as which vitamins & nutrients are right for your personal requirements. You must also look at this as a forever thing, not a today thing as this is about creating the foundation of a healthy lifestyle is the best defence.
Our immune system is a complicated system of specialised cells & biological triggers integrated into our bodies, digestion in our guts to our brain chemistry and all our wonderful bodies have in between. Modern science hasn’t got 100% of the answers quite yet & the scientists are still exploring. However, we have a large body of proven research that can benefit everyone. No one likes complicated so we have focussed on proven vitamins and minerals that support your immune system.
The 7 best vitamins and minerals for immune system support
Not getting your required nutrition is one of the top contributors for having a weak immune system. In a 2007 study published by the British Journal of Nutrition, micronutrients on three separate levels support the immune system: antibody production, cellular immunity, and physical barriers. Vitamins C, E and zinc assist the physical barriers. Vitamins B6, B12, C, D, E, folic acid, zinc, and selenium all support immunity at a cellular level. Finally, all these micronutrients, with the exceptions of vitamin C and iron, are essential for antibody production.
Due to so many modern day factors, economic, heavily processed food or just too busy to focus on your nutrition, some of us don’t get enough of the right nutrition, any of those circumstances could lead to a deficient in one of more of the vitamins and minerals that you require to have a healthy immune system. If you don’t feel that you are feeding your body the adequate levels of any of the following vitamins and minerals, your immune system could not be operating at its best.
- Vitamin B
- Vitamin C
- Vitamin D
- Vitamin E
- Folic acid
The easiest way to intake large amounts of these minerals and vitamins, with the exception of Vitamin D, is to get as much fruits and vegetables. Referencing the USDA nutritional recommendations, the most of us should consume no less than 2½ cups of vegetables & 2 cups of fruit per day. This all depends on certain personal factors such as your age, sex and your physical activity levels.
To make sure you are getting enough of your vitamin D, make sure you are outside exposing yourself to sunlight, go for that Saturday afternoon park walk. Or just make sure you are eating foods rich in vitamin D like dairy, eggs, fish or fotified foods. If this makes you think your not getting the necessary levels, you can supplement vitamin D in tablet form. When buying make sure you look for vitamin D3, rather than D2. In a 2012 study published by the american journal of clinical nutrition, the study indicates that vitamin D2 is more effective at raising the blood levels of vitamin D.
Long term wellness is found in long standing healthy habits.
When you are choosing the right vitamins & supplements that suit your needs & requirements, it is vital to remember their proper role within a balanced lifestyle. Vitamins & minerals can certainly give your immunity a boost, but they can’t make up for an unhealthy lifestyle. Are you someone who is regularly battling with illness, consider the following areas of your life, in addition to looking in to vitamins and minerals.
1. Eat a balanced diet
Ensure your daily diet is well-balanced and keep your meals varied. The target is to consume lots of vitamins and minerals without too many calories from sugar and fats. The vast majority of us go through life eating excessive amounts of calories from sugar and fat without meeting the body's needs for essential vitamins & minerals. You should focus on “nutritionally dense” foods. Foods that have high ratios of nutrients to calories.
2. Go for a run
Exercise often, even more so when you work in an office, a daily workout is best. Don’t push yourself at the start, if you are beginning a new workout routine, be sure to ease yourself into it to avoid injuring yourself. Overworking yourself can lead to a decreased immune system, explained here by the University Of Melbourne. One more tip: try choose an activity that includes a social element so it doesn’t feel so lonely & find another source of enjoyment as you exercise.
3. Ensure you get quality sleep
Scientists recommend that adults get between 7-9 hours per night to keep the optimum health. Do you have issues falling asleep, try setting a simple routine to calm you before bed. If you avoid using the bright light emitted from computer screens for two to three hours before bed.
When you don’t get enough sleep, this can impact your mood, decrease immunity and even cause overeating. Try going to bed early so you can wake up early & enjoy more sunlight and provide the body with the underrated vitamin D.
4. Avoid smoking and excessive pub trips
“Toxin” has become a buzzword in the world of natural health, but there are some habits that are clearly unhealthy. Cigarette smoking and drinking alcohol in excess both pose serious risks to the immune system. While some alcohol in moderation can actually have health benefits overdoing it weakens the immune system.