You can’t begin training for a battle at the moment you are attacked – you must prepare a strategy and train your army beforehand. Developing a robust immune system is similar in principle – it is far more beneficial to create a strategy to stay well long before an illness appears.
Over the last two years, the discussions around immunity have dominated the news headlines. Although there have been disagreements between traditional health professionals and natural health professionals, there is no disputing that having a strong immune system is an essential weapon against all forms of disease and illness.
Here at Longevity Wellness Clinic, we believe that your diet and nutrition play a crucial role in overall health and immunity. Some nutrients provide an effective defense against illness and allow you to naturally “build your army” long before an attack.
5 Key Nutrients for Immune System Strength
Many foods and herbs can enhance your immune system – such as elderberry and echinacea – but this article will examine the micronutrients that can help you stay healthy and well – vitamins C, D, and A, zinc, and selenium.
1. Vitamin D: As many people learned recently, Vitamin D is one of the most essential vitamins for immune health. It regulates the body’s innate first line of defense against any pathogens invading the body. Also known as the “sunshine vitamin,” the human body makes vitamin D when exposed to the sun.
Here in Florida, we have ample opportunity to give ourselves the sun exposure it needs, which is especially important as the nutrient is not found in many foods. Aside from sunlight, the best option is supplementation for those who are deficient.
2. Vitamin C: This vitamin increases the production of specific white blood cells, key players in the immune system. White blood cells seek out foreign invaders in the blood like bacteria, viruses, parasites, and fungi. Many years ago, Vitamin C was identified as necessary to prevent scurvy, but the amount of C needed for this purpose is relatively low.
The recommended dietary allowance of vitamin C is 90 mg, although most vitamin C supplements provide 500 mg or 1000 mg per dose. Healing levels of Vitamin C are optimally achieved through citrus fruits and green vegetables. The foods most naturally dense in Vitamin C are broccoli, Brussels sprouts, green bell peppers, guavas, kiwi fruits, and strawberries.
3. Vitamin A: This nutrient protects the mucous membranes, including nasal passages, oral cavities, and the gastrointestinal tract. Mucous membranes are important to overall health, as they provide a barrier between the body and the outside world — protecting against pathogens found in the food we ingest or the air we breathe.
Deficiencies in Vitamin A are linked to eye health and respiratory, gastrointestinal, and epithelial (protective) tissue conditions. Dietary options that contain vitamin A include eggs, dairy, liver, and fish. Supplementation may be necessary based on your specific health profile.
4. Zinc: This essential nutrient supports the immune system and thyroid while also assisting testosterone production in males. Zinc is often referred to as the gatekeeper of the immune system and inhibits the replication and growth of viruses. All immune cells are dependent on zinc to function properly.
Zinc not only battles unwanted pathogens but also protects the body against autoimmune diseases, chronic inflammation, and allergies. Zinc can be found in red meat, shellfish, legumes, nuts and seeds, and eggs.
5. Selenium: Although not as well known as the first four nutrients on this list, selenium is vital to overall health and wellness. We only need small amounts of selenium, but it is required for heart and thyroid health and immune regulation. It also may help to prevent some cancers.
Selenium deficiency is linked with lower resistance to infection, while enhanced immune response is associated with increased selenium levels. The best source of nutritional selenium may be Brazil nuts, but only one or two a day is necessary to achieve optimum levels. Don’t overindulge, or you may experience selenium toxicity.
Speak to a Certified Nutritionist
You can achieve optimum health by finding the right balance of nutrition and supplementation. Working with a certified nutritionist can give you the knowledge you need to build a strong immune system and protect your overall well-being. Call Longevity Wellness Clinic today for a consultation – and get on the road to your best health.