Our immune system functions like an internal security guard, keeping us healthy. It consists of fundamental troops (innate immunity) for general protection, as well as specialized forces (adaptive immunity) developed over time for enhanced defense. To ensure that this network functions effectively, all immune cells must actively stand guard.

Excitingly, clinical research¹ show that numerous natural compounds can increase our immune.

Probiotic yogurt introduces friendly microorganisms that activate immune cells. These lactic acid bacteria increase intestinal chemicals that boost immunity.

Chyawanprash, a traditional Ayurvedic formula, boosts natural killer cells, antibodies, and other immune system components while decreasing stress hormone levels.

Mushroom beta-glucans stimulate macrophages, B cells, and T cells via causing cytokine production and binding to receptors such as dectin-1. They also possess antibacterial capabilities.

Ginseng includes ginsenosides, which stimulate phagocytosis and cytokine synthesis for innate immunity while also amplifying antibodies and T cells for adaptive immunity.

Whey protein boosts glutathione, growth factors, and neutrophils, which improves immunological function.

Vitamin C stimulates T, B, and NK cells via boosting transporters and cytokines. It also helps lymphocytes mature and function properly.

Vitamin E activates macrophages, NK cells, T cells, and antibodies by decreasing inflammatory chemicals. It also enhances immunological synapse development.

Zinc is required for innate immunity, which boosts phagocytosis, granulocytes, and NK cells. It also promotes T cell growth and thymus hormone action.

Clinical studies show that these natural supplements affect immunity by interacting with certain cells and molecules. More research into optimal dosages, absorption, and safety will help us realize their immune-boosting potential.

Methods to enhance your immune system and avoid colds and flu

• Let’s discuss about vitamin C. This vitamin is essential for immunity. It’s a good idea to eat citrus fruits, bell peppers, and broccoli that are high in it. Consider taking a daily vitamin C dose of 500-1000mg. As a potent antioxidant, it may help to minimize the severity and duration of your colds.
• Don’t forget vitamin D! Having proper amounts helps to manage your immunological response. Vitamin D deficiency is associated with an increased risk of respiratory infections. It is advisable to get your levels evaluated by a doctor and, if necessary, supplement to achieve the optimal 30-50ng/ml range. Fatty fish, eggs, and fortified dairy products such as milk are all excellent sources.
• Zinc has excellent antiviral properties that could help you get over a cold faster. Try to acquire 30-50mg daily, either from supplements or zinc-rich foods such oysters, meat, nuts, and seeds.
• Gut health also has an impact on immunity! Probiotics provide helpful microbes. Look for supplement capsules containing 3-10 billion CFUs or consume probiotic-rich foods such as yogurt, kefir, and fermented vegetables like sauerkraut.
• Natural medicines, such as elderberry extract, are gaining popularity for preventing infections and alleviating cold symptoms. Just make sure to follow the dose instructions for any supplements you take.
• Garlic is another component with antibacterial and antiviral activity. Try to eat 1-2 garlic bulbs per day or take an old garlic extract supplement.
• Selenium is another mineral worth knowing about because it plays a role in immunological response. If you’re deficient, you can supplement with 100-200 mcg per day or eat Brazil nuts, eggs, or mushrooms.

Overall, prioritize a healthy, balanced diet rich in nutrient-dense foods. Do not forget lifestyle aspects such as stress management, enough sleep, and frequent hand washing! Always consult with your doctor before starting any new supplements. Here is to a healthy season!

References

1. Al Mahmud A, Shafayet Ahmed Siddiqui, Karim MR, Al-Mamun MR, Akhter S, Sohel M, Hasan M, Bellah SF, Amin MN. Clinically proven natural products, vitamins and mineral in boosting up immunity: A comprehensive review. Heliyon. 2023 Apr;9(4):e15292. doi: 10.1016/j.heliyon.2023.e15292. Epub 2023 Apr 7. PMID: 37089292; PMCID: PMC10079597. ↩︎

What’s the Deal with Vitamin C?

Vitamin C is an essential vitamin that aids enzyme function. It also acts as an antioxidant; you’ve definitely heard that term before when discussing how to get antioxidants from diet and supplements. What does it mean? Essentially, antioxidants combat free radicals, which can harm cells in our bodies.

The weird thing is that, while vitamin C is an antioxidant, in some circumstances involving metals, it can also induce “oxidative damage.” The actual reasons why it behaves differently in different conditions is a complex science!

Some fascinating research¹: Scientists tried extremely high doses of intravenous (IV) vitamin C, which was administered straight into the patients’ circulation, on cancer cells generated in the laboratory. Surprisingly, scientists discovered that it effectively eliminated a large number of cancer cells! They believe it was causing oxidative damage. However, many more clinical trials are needed to determine if mega-doses of vitamin C will benefit or damage actual cancer patients.

Vitamin C has several names, including ascorbic acid². In your brain, vitamin C is the primary water-soluble antioxidant. Getting enough of it protects your neurons, which are the particular cells that transmit impulses in your brain. If a person does not obtain enough vitamin C from food over time, neuronal damage can occur, potentially leading to disorders such as dementia. Thus, vitamin C supplementation may help prevent neurodegeneration.

Vitamin C also inhibits DNA mutations. And there is evidence that when vitamin C levels are extremely high, it briefly creates low levels of oxidative stress, activating the body’s DNA repair systems. However, taking too many vitamin C tablets is likely to trigger other types of cell harm. It’s all about balance!

The optimal daily intake of this nutrient is fully determined by your age, present health, family history, and other factors. The typical recommendation is 75-90 milligrams (mg) per day. High IV vitamin C doses appear to be safe, however taking more than 2,000 mg daily via supplements over time can cause stomach problems in some people.

Vitamin C provides numerous benefits, particularly in modest doses, but scientists are still striving to understand how it interacts in the human body. Moderation and balance are essential! Mega-doses administered in the vein can also help treat liver disorders, high blood pressure, and help some cancer patients recover more quickly.

There are many levels that indicate if you are deficient or receiving adequate amounts of vitamin C. Checking your levels tells you if you need to level up. Now, here’s an interesting fact: our bodies cannot produce vitamin C on their own. So getting enough through foods or supplements is critical.

Kiwi, red bell peppers, citrus fruits, broccoli and orange juice are excellent sources that can be easily incorporated into meals and smoothies. Use fresh or frozen vegetables, don’t overcook it, and consume it as soon as possible after preparation or purchase. Supplements are also useful if you are unable to obtain enough food sources.

Filling your plate with vitamin C-rich foods is a pleasant approach to energize your body. This nutrient boosts immunity, prevents disease, relieves health problems, improves thinking, and provides energy. It’s time to update your diet with this all-star super food! And most importantly, it protects your skin. For example, vitamin C lotions protect your skin from UV damage. Stock up for the summer!

Wait, there is more! Vitamin C is essential for the production of collagen, which maintains your skin looking great and your bones and blood vessels in good working order. It also aids in nutrient absorption, allowing your body to correctly use iron, folate, and amino acids from your food.

Demonstrate your appreciation for this nutrient by consuming plenty of C-rich meals every day!

References

1. Two Faces of Vitamin C—Antioxidative and Pro-Oxidative Agent ↩︎
2. Vitamin C: optimal dosages, supplementation and use in disease prevention ↩︎