According to NIH (National Institutes of Health), our immune system defends our body against diseases and illnesses. This complicated system consists of the blood, skin cells, tissues, bone marrow, and organs that, when working effectively, protect our body against potentially fatal pathogens (like viruses and bacteria) and limit the harm from non-infectious agents like cancer or sunburn.
Consider your immune system as an orchestra. To protect your body most efficiently. Every element of your immune system must perform just according to the plan. Even the healthiest people can have a weak immune system. But by fine-tuning particular aspects of your health regime like diet and anxiety management, you can help improve your immunity and avoid harmful pathogens.
Now more than ever, we are taking an in-depth look at our lifestyle to avoid sickness and boost immunity. And to do that, we are going to share some of the most effective natural remedies that you should incorporate into your daily routine for toning up your immunity during the flu and winter season.
- Vitamin C: This water-soluble vitamin exists naturally in fruits and vegetables, particularly in citrus fruits and oranges. If you don't want to consume sugar from fruits, you can add chewable vitamin C tablets into your routine, making it easy to consume vitamin C daily without any sugar or prep. You can also add vitamin C into your diet by eating vitamin C rich vegetables. Red bell peppers are the best source of vitamin C. tomatoes, spinach, and broccoli are other foods loaded with vitamin C.
- Elderberries: Studies recommend that this dark berry might help reduce flu and common cold symptoms by 4 days. This berry is full of nutrients, flavonols, vitamin C, and anthocyanins with anti-viral and anti-inflammatory qualities. Elderberry supplements are also bought from grocery stores in the form of a syrup or a tablet to ensure that you're getting maximum value properties of the elderflower. Check if there's a local herbalist in your surroundings who makes rich and fresh elderberry syrup.
- Zinc: It's a powerful mineral that works as an immunity booster and helps in cellular growth & repairing. According to various studies, if you take zinc lozenges or syrup within the first 24 hours after cold symptoms appear, it can help to shorten the duration of cold and flu. It can be easily consumed by adding nuts, dairy products, meat, shellfish, and whole grains to your diet.
- Ginger: It has amazing anti-inflammatory characteristics that help the immune system stay safe from viruses and bacteria. There are several methods to take ginger. You can add fresh ginger to your smoothie or add it into hot water with herbal tea. You can also take ginger tablets.
- Nitric oxide: In people with age above 40, nitric acid production starts reducing. As a result, the body's immunity reduces over time, becoming prone to diseases and infections. With improved nitric oxide levels, we can increase blood circulation, oxygenation, and better respiration throughout the body. Immune Boost is the perfect provider for nitric oxide. This formula has been specifically designed to increase nitric oxide levels in the body to improve immunity and raise your body's resistance to diseases.
Verdict
Variety is the keystone to proper nutrition. Eating these foods won't be sufficient to help avoid flu and other infections, even if you eat these foods daily. Be careful with the serving sizes and suggested daily intake to avoid missing any other vitamins.