Immune-Boosting Foods and Supplements

The immune system is the basic mechanism that provides the body’s defense against harmful microorganisms. Various cells operate within this mechanism, which is also called the immune system. Disease-causing factors that enter the body can cause various problems if they are not detected by immune cells. Therefore, a healthy immune system is important in protecting against pathogens such as viruses, bacteria and fungi.

In order for the immune system to function normally, a balanced and regular diet should be followed. By consuming healthy foods, you can protect your body’s resistance against external factors. In addition, you can contribute to your health by consuming foods that support the functions of cells that play a role in immunity. You can access detailed information about immune-boosting foods and supplements by following the rest of the article.

Immune-Boosting Foods

A healthy and balanced diet is protective against many ailments such as diabetes and heart diseases, as well as supporting the immune system. Thanks to minor changes in your eating habits, you can consume enough essential nutrients for your immune system. By choosing foods rich in certain nutritional factors, you can support your body’s defense against flu and other infections. Foods that have immune-boosting effects are as follows:

• Citrus fruits: Citrus fruits such as tangerines, oranges, lemons and grapefruits are foods rich in vitamin C. Vitamin C, which is involved in many pathways in the normal functioning of the immune system, is an important type of vitamin for immunity. Since vitamin C is a water-soluble vitamin, it cannot be stored or synthesized in the body. Therefore, experts recommend consuming adequate amounts of vitamin C daily. Citrus fruits are an important source of this vitamin.
• Capia pepper: Vitamin C, which is very important to strengthen the immune system, is found in the highest rate among foods. Thanks to this pepper variety you add to your meals, you can meet your daily vitamin C needs.

• Yogurt: There are many beneficial microorganisms that are beneficial for the intestines in natural yoghurt. These bacteria, which regulate the intestinal flora, strengthen the defense against toxins and pathogens that the body encounters from the outside. To benefit from these bacteria in yogurt, you can choose naturally leavened varieties. By adding this food, which is also rich in vitamin D, to your diet, you can contribute to your immune system.
• Sunflower Seed: Sunflower seed, which is a natural source of minerals such as selenium, phosphorus, magnesium and zinc, and vitamins B and E, is a food with various benefits in terms of health. Studies show the beneficial properties of selenium against swine flu. There are studies indicating that zinc deficiency causes weakness in the immune system. Vitamins B6 and E in sunflower seeds have an important place for immune system functions. By adding sunflower seeds to your diet, you can create a healthy alternative to processed foods.
• Garlic: Having an effect on immunity with many different mechanisms, garlic has a quality that can protect the body against various infections. Scientific research shows that garlic can increase defense by activating certain immune cells in the body. In addition, the sulfur compounds present in garlic have antibacterial properties. However, there are also studies stating that garlic increases body resistance against many types of bacteria, viruses, fungi and parasites. You can use raw garlic, which has not been exposed to heat for a long time, in your diet to benefit from the immune-supporting properties of garlic.

Teas That Strengthen Immunity

One of the easiest ways to benefit from herbal foods that have positive effects on immune activities in the body is tea. Herbal teas, which can be consumed instead of carbonated drinks containing high amounts of sugar and sweeteners, can offer various health benefits. Immune-boosting herbal teas are as follows:

• Green Tea: The compound called epigallocatechin is a type of flavonoid found in green tea that supports the immune system. This compound undergoes degradation during the processes applied during the production of black tea. It is found in significant levels in green tea.
• Ginger Tea: Rich in antioxidants and having anti-inflammatory properties, ginger has many positive effects on the immune system. In studies carried out with ginger contents, it is stated that antibacterial properties are observed against a wide range of bacteria. In addition, there are studies showing that it is effective for the type of fungus that is common in the oral flora and can cause aphthae (thrush) complaints in infants.
• Sage: Having antiviral and antibacterial properties, sage can help relieve sore throat, especially in individuals who have a cold. The anti-inflammatory compounds in sage tea, that is, reducing inflammation, contribute to the improvement of swelling, redness and pain complaints in the tonsils and throat.

Supplements That Support Immunity

Another way to benefit from plants that have immune-supporting qualities is supplements. In addition, individuals who cannot take enough vitamins due to various environmental conditions can benefit from supplemental vitamins with the advice of their doctors. Some of the supplements that strengthen the immune system are as follows:

• Vitamin C: As a result of daily living activities and eating habits, daily vitamin C requirement may not be met. Supplements containing vitamin C can help meet this need. An important issue that should be mentioned here is that one should be careful against taking more vitamin C than necessary. Experts recommend daily consumption of vitamin C at the level of 75 mg for women and 90 mg for men. In excessive doses, vitamin C can have detrimental effects, especially on kidney functions. For this reason, it is important to meet your vitamin needs from vegetables and fruits as much as possible. When you need to use supplements, you should avoid levels above 2000 mg per day.

• Vitamin D: Low levels of vitamin D are a risk factor for frequent autoimmune diseases and infections. Vitamin D has effects that regulate both innate and acquired immunity. A daily intake of vitamin D is recommended in doses of 400 IU for children younger than 1 year and 600 IU for older children and adults. For individuals older than 70 years, this amount is updated as 800 IU. The deficiency of this vitamin, which can be seen especially in winter and in people who cannot benefit from sunlight enough, becomes a solvable problem thanks to supplements.
• Vitamin B6: This type of vitamin, also known as pyridoxine, is an important substance that plays a role in immune reactions. Scientific studies show that the immune system can weaken as a result of vitamin B6 deficiency. A daily intake of 1.3 mg of vitamin B6 is recommended for all individuals 50 years of age and younger. For those older than 50 years, 1.5 mg of vitamin B6 is sufficient for women and 1.7 mg for men.

• Black Elderberry: The extract obtained from the black elderberry plant called Sambucus nigra supports the immune system. There are many clinical studies performed with this herbal extract. Black elderberry extract supports the normal function of the immune system against influenza and similar viral infections. In addition, it helps relieve symptoms of respiratory diseases such as colds and flu.
• Reishi Mushroom: Reishi mushroom, which is effective in white blood cells, which is responsible for the immune system, has potential benefits in supporting the immune system. This mushroom, which has an ancient history in traditional medicine, is an herb used in lung diseases and other infections. Natural killer cells are cells in the immune system that are critical in defending against viruses and tumor formations. Some studies show that reishi mushroom supports natural killer cells.

Things to Consider for a Healthy Immune System

There are many methods that you can adapt to your daily life in order to strengthen your immune system against various infections. Regular exercise is beneficial for your heart and mental health as well as your immune system. In addition to sports activities, you can strengthen your immune system with healthy and balanced eating habits. You can take precautions against metabolic diseases, especially diabetes, thanks to diets that contain essential nutrients in appropriate proportions.

Diabetes is a disease that significantly affects the immune system and concerns all systems. One of the best methods you can take against this disease, which is common in society, is to be in an active life by regulating your eating habits. In addition, you should avoid stress conditions that you may encounter in your routine life as much as possible. No food or supplement provides definitive protection against disease. Therefore, in order to strengthen your immune system and protect yourself from diseases, you should consult a specialist and follow the path.