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The immune system is vital. It is active from the moment you are born. Immunity, both innate and acquired, provides human body response to harmful environmental elements. The immune system benefits from good hygiene, nutritious food, and an active lifestyle. However, when the seasons change or living conditions alter, the immune system may require additional support, such as a complex of herbal complexes, vitamins, and other chemicals.
Our bodies obtain the required nutrients from food, but their quantity may be insufficient; so, to maintain normal bodily functioning and the proper functioning of cells, organs, and the nervous system, the vitamins so necessary to enhance immunity can be found in quality food supplements. The stronger the immunity, the less frequently the body will be afflicted with colds and other illnesses.
Factors that can impair immunity
Immunity is undermined by various factors, the most common of which are the following:
- insufficient sleep;
- poor nutrition;
- excessive stress;
- bad habits (smoking and alcohol consumption);
- overuse of medications such as antibiotics.
Vitamins for strong immunity
Because our immune system is a complex and complicated mechanism, it is critical that we provide it with various valuable minerals and vitamins. When selecting the best nutritional supplement for the respiratory tract and immunity, look for as many of the natural elements listed below as possible: yarrow leaf, pine bud, clove, poppy flower, blackcurrant and marshmallow extract, tea tree oil, eucalyptus oil.
- Zinc, quercetin and melatonin are also useful immune guardians.
- Vitamin D. Doctors admit that the majority of Latvians present with vitamin D deficiency. To a considerable extent, vitamin D improves immune function and ensures that it capable of responding to infections and disorders. It is suggested that both children and adults supplement their diets with vitamin D during the winter months.
- Vitamin C. Since it is not produced in the body, it must be consumed through food daily. The recommended daily dose of vitamin C is 75 mg, but during a cold the dose can be increased up to 1-2 grams. In addition, it is impossible to overdose with this vitamin – the excess is excreted from the body. It is essential to ensure that there is always vitamin C for children at home.
- E vitamin. It is an antioxidant that protects all body cells, including immune cells.
- Magnesium is essential not only for immunity but also for other body functions. Magnesium deficiency weakens immunity and might induce muscle cramps. Magnesium aids in the proper functioning of the neurological and muscular systems, as well as the reduction of weariness and weakness.
- Prebiotics and probiotics. To a significant part, health and immunity are determined by the microflora in the intestinal system, so it is critical to maintain it by including so-called good bacteria in your regular diet.
Lifestyle for strong immunity and overall health
Vitamins for immune health that can be bought in pharmacies should not be the only way to strengthen our body.
- Nutrition. All of the essential minerals and vitamins must be absorbed by the immune system as much as possible through diet. The menu should include as wide a range of items as possible; it is critical to consume a variety of fruits, vegetables, legumes, nuts, seeds, as well as fish and meat – all of which are natural vitamins for the immune system. Fast foods and snacks should be avoided as much as possible.
- Physical activity. A balanced diet and adequate physical activity are the two fundamental elements of a healthy body. It doesn’t matter if it’s swimming, jogging, or long walks; what matters is that the muscles be exercised on a regular basis. Daily movement is an excellent immune booster.
- Sufficient sleep. An average adult needs approximately 8 hours of sleep every day. A person who has not slept for an extended period of time becomes more susceptible to numerous diseases, as well as having a higher risk for obesity and depression.
- Emotional well-being. The more harmonic we feel, the more we laugh and the less we worry, the healthier and happier we are. Physical and mental health are inextricably linked. They are also the greatest way to improve immune health.
If you get sick frequently, talk to your doctor or pharmacist about ways to strengthen your immune system. The general practitioner will perform blood tests and send you for additional testing.