We have been very lucky with the weather this autumn, however, it is becoming colder day by day. In addition age, stress, lifestyle choices and poor nutrition can sap our immune system of its effectiveness. Take action to strengthen your immune system this winter by eating a diet rich in nutrients, exercising regularly, reducing negative stress and taking supplements if needs be.
What supplements to take or not to take can be pretty tricky subject. We ask Christine Bailey at Advance Nutrition, what supplements are vital for us to incorporate into our diet to boost our immune system:
Vitamin D
There are many studies to show that people with higher vitamin D levels contract substantially fewer cold, flu, and other viral infections. Vitamin D also down regulates inflammatory compounds and optimal levels may help reduce the risk of autoimmune diseases.
Probiotics
Over 70% of our immune system resides in your gut. The gastrointestinal tract relies on friendly bacteria to help support a robust immune response: they prevent foreign bacteria and allergens from passing through the intestinal wall and are vital for the overall health of the intestinal immune system. Foods like yogurt, kefir, sauerkraut and miso are natural boosters for your levels of probiotics in the body.
Glutathione
Glutamine is a well-known addition in an athletes supplement protocol. An important fuel for muscles it helps you recover better after workouts. Glutamine has immune-regulative activities and may also help wound healing.
Antioxidants
Immune cells like other cells need protection from damage by free radicals. Free radicals stop our immune system from functioning optimally. This is why antioxidants are important immune-system boosters: Vitamins C, E, and A stimulate immune function. Vitamin C is a key component of the immune system and also helps lower inflammation in the body.
Vitamin E is a powerful fat-soluble antioxidant. It protects the cell membranes of the immune system and other cells and enhances the effectiveness of lymphocytes.
Coenzyme Q10 (CoQ10)
Synthesized from the amino acid tyrosine, is important for the production of energy for all the body's cells. It also has an important role in the stimulation of the immune system. The levels of CoQ10 decline naturally with age and it is vital to add it to our diet in a supplement form.
Glutathione
One of the most important antioxidants in the body are linked to many diseases. It is also involved in one of our key liver detoxification pathways. Although it is produced in the body you can boost levels by supplementation of precursors such as Glutamine and N-acetylcysteine (NAC).
Proanthocyanidins found in berries, grapes and grapeseed extract. These increase the power of natural killer cells, and decreased inflammatory chemicals. Elderberry supplements have been shown to be effective in the prevention and treatment of influenza, which is likely to be due to its high flavonoid content.
Whey Protein
Sufficient protein is important for a healthy functioning immune system. Not only is whey protein easily absorbed by the body, it also contains glutamate and cysteine, which are precursors to glutathione. It also contains several substances that enhance the immune system, including beta-lactoglobulin, alpha-lactalbumin, lactoperoxidase and lactoferrin.
Lactoferrin
This is an iron-binding protein in human and bovine milk, found in mucosal secretions of the intestinal tract, vagina, saliva and intestinal mucus. It is also released by neutrophils at sites of inflammation.
Zinc and Selenium
Deficiencies of zinc, copper, and selenium have been linked in children to immune deficiency and infection One of the roles of selenium is in helping to recycle glutathione in the body. Zinc helps support the function of lymphocytes and can decrease inflammation in the body.
Beta Glucans
Beta Glucans are polysaccharides that can activate the immune system, enhance macrophages and natural killer cell function and inhibit tumour growth. Beta Glucans can naturally boost the immune system by optimising its response to diseases and infections. Because the body does not produce Beta Glucans naturally, the only way to get them is through foods or supplements: oats, barley and mushrooms.
Healthy Fats
If you are suffering with inflammation in the body then make sure you have sufficient levels of Omega-3 fats. Found in fish oil and flaxseed oil, Omega-3 reduces inflammatory compounds. Most peoples’ diets are too high in animal fats and vegetable oils high in omega 6 fats, which can be linked to inflammation.
References
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