How to boost your immunity?

Theres no getting away from the media attention around the coronavirus with reports each day of more and more cases.

Although I would love to shed more light on the coronavirus, I think the theres little we really know about it.

One thing is for sure that there are ways that we can help to support and optimise our immune system. You see, like other infectious illnesses, there is much reseach to show that immune boosting vitamins such as vitamin C have a profound effect on our body and has been shown to reduce the effects of these types of illnesses.

So lets break it down to what vitamins can really help us.

Vitamin C

Vitamin C is a potent antioxidant that helps to strengthen the bodies natural defences.
They help to boost the immune system and protect our cells from free radical damage.

Studies have shown that increasing vitamin C consumption can increase blood antioxidant levels by up to 30%.

Vitamin C helps to promote the production of white blood cells and protect them from damage from free radicals.

Vitamin C can also help protect the skin as it is actively transported to the skin where it’s antioxidant properties help strengthen the skins barrier.

Low Vitamin C levels have been linked to conditions such as pneumonia and as the coronavirus is a respiratory illness, boosting levels of vitamin C can potentially shorten recovery time.

Vitamin C may also help to reduce risk factors of heart disease and help to improve blood pressure levels.

Overall Vitamin C is vital for our immune health and adding these wonderful vegetables and fruits can help to support our overall health and well-being.

Please be aware that excessive amounts of vitamin c can have a laxative effect so be aware when consuming higher amounts.

Zinc

Zinc is a nutrient that isn’t required within the body for many vital functions

We can’t naturally produce zinc, so we have to obtain it through our diet.

Zinc is essential for important processes such as gene expression, enzyme reactions, protein and DNA synthesis, growth and development as well as immune function.

Zinc is important for immune cell functi9ni h and cell signalling and studies have shown that zinc helps to control infections by gently tapping the brakes on our immune response that can help to prevent inflammation from getting out of control which can lead to more damage to cells and organs.

It helps to balance out the immune system and is one of the first responder nutrients against infection.

Zinc may also significantly reduce the risk of illnesses such as pneumonia and reduce oxidative stress by boosting T cell and NK cell activity that also boosts the bodies response against infection.

Studies have shown that a 45mg of zinc per day can decrease infection rates by almost 65%.

Zinc rich foods include

Pumpkin seeds

Nuts

Legumes and beans

Meat and shellfish

Eggs

Wholegrains

Vitamin D

Vitamin D is associated with sunshine which is where we get our highest doses from so winter is the time when Vitamin D deficiency is at its highest.

This is probably an indication that vitamin D plays a role in our immune system as this is when colds and flus are at the highest.

You see vitamin D can help to modulate the innate and adaptive immune system and helps to balance the immune system and protect against infection.

Vitamin D plays a role on activating T cells which are the cells that help figh infection.

vitamin D deficiency has been linked to autoimmunity, increased susceptibility to illness, depression and increased risk of heart disease.

Of course in England we don’t get too much sun during some months but this is where supplements are vital to help support our immune system. Look for a good quality supplement with a dosage of 1000iu.

Overall there are ways that we can help to support and boost our immunity. But at the end of the day, adding in a rainbow of vegetables and fruit, eating whole foods, avoiding processed and sugar laden foods will all help to support your overall health and well-being.

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