Supplements for Immunity Building

Supplements for Immunity Building

Are you tired of falling sick every time there is a slight change in the weather or being extremely vulnerable to other people with viruses or bacteria. Body produces antibodies that help identify and neutralize foreign bodies like bacteria and virus in the body thus providing immunity. Immune system is the body’s defense against organisms and foreign substance which have potential to cause diseases and health problems. The immune system is made up of cells, tissues and organs that fight together to protect the body.

The immune system is a system of biological structures and processes within an organism that protects against disease. To function properly, an immune system must detect a wide variety of agents, from viruses to parasitic worms, and distinguish them from the organism's own healthy tissue.

There are three types of immunity in the body known as innate, adaptive and passive. Innate is the natural immunity that we all are born with for general protection. Adaptive immunity is the active immunity which develops throughout our lives and in some cases where the infection is too dangerous to fight we can be immunized through vaccination. Lastly, passive immunity is which is borrowed from other sources like mothers milk that provides immunity to child when he is born until he develops his immunity.

There are many ways to enhance the immune system:
• Eating a well balanced diet is critical for a properly functioning immune system.

• A diet high in fruits and vegetables has many of the phytonutrient critical to enhance immunity as well as many of the important vitamins and minerals. A steady and balanced intake of essential vitamins and mineral helps to keep our immune systems working properly by providing us protection from infections and disease. Fish, poultry, lean meat, low-fat dairy products, cereals and legumes (peas, lentils, beans) are all good sources of minerals. Foods such as cheese, eggs or liver, which supply vitamin A, and spinach, sweet potatoes or carrots, which are good sources of beta carotene, should also be eaten daily.

• Plenty of rest- Body needs rest from the stress and strain of daily life to get recharged. We depend on adequate restful sleep to restore our bodies and refresh our minds. During deep sleep, our bodies release potent immune-enhancing substances that strengthen immune function. It is especially important to get additional rest when we are ill. Women generally tend to ignore this aspect of good health due to heavy demands placed upon them both at place of work and at home. The result becomes obvious through signs of extreme exhaustion, irritability, panic and tantrums.

• Exercise program- A regular exercise program of low-to-high intensity workout for 25-30 most days of the week is recommended to build a strong immune system. We all know how invigorated and strong we feel when we're in shape. Overall fitness creates reserve capacity that not only serves as a buffer against disease but also helps us recover more quickly.

• Drink 6-8 glasses of water per day. Body fluids, made up mostly of water, bring to each system all the ingredients and carry away the body’s waste in form of urine. Water is also necessary for many chemical reactions in the body. It can act as a lubricant around joints and protect sensitive tissues and organs, including the spinal cord, eyes, and the amniotic sac in pregnancy from shock. It is absolutely essential to stay well hydrated throughout the day.

• Increase your vitamin C intake to 1000-2000 mg/d (this may reduce your histamine levels): a moderately large amounts of this vitamin (up to 200mg daily) increase levels of immunoglobulin - blood proteins that ac as disease fighting antibodies - which are produced by the immune system. Vitamin D (obtained from oily fish) and vitamin E (in olive oil, nuts, avocados and wholegrain cereals are also vital to the immune system's effectiveness, as are essential fatty acids found in vegetable oils and fish oils.

•One of the most common nutrientdeficiencies which affects the immune system is a lack of zinc. Pumpkin seeds and lean beef are both a rich source of zinc, while oysters are an excellent source. A recent study among elderly people showed that a multi-vitamin and mineral supplement improved their immune responses. Be sure that you are taking magnesium (400 mg/day). Magnesium is involved in transmission of nerve impulses within the body. Food sources are legumes, grains, dark green vegetables, and nuts.

• Avoid excessive intake of alcohol and caffeine which might interfere in the normal functioning of various body processes.

• Protect yourself from ingestion or inhalation of heavy metals such as cadmium, lead and mercury; and tobacco smoke or other forms of pollution in the air. When pollutants or toxic substances are absorbed by the body, they threaten the effectiveness of the minerals and vitamins in food, and are sometimes described as ant nutrients. Clearing the body of these environmental toxins increases our requirement for antioxidants and various other nutrients. Because of these exposures, our nutritional requirements may be increased to higher levels than we can obtain in our diet, making it important to use nutritional supplements to remain healthy. And because of the prevalence of these exposures, it's also important to build detoxification into our lifestyle.

• The stress factor. There is a strong data that documents the impact of stress on immunity and susceptibility to illness. A report of 276 volunteers exposed to a common cold virus showed that those who had been under stress for more than a month were most likely to get sick. In another study, children with a history of stress and recurrent colds were found to have lower localized immunity. Stress has also been found to stimulate immune-suppressing chemicals such as adrenaline. Fortunately, research has found that stress reducers such as meditation, relaxation, guided imagery, and hypnosis can effectively enhance immunity

Nutrition experts say much of what our bodies to fight off infection need can be found in foods. It is true that a poor diet is a top factor in making us susceptible to illness. The top five foods that give your body the best immunity are beef, sweet potatoes, mushrooms, tea and yogurt. While an all-around healthy diet is crucial, these particular foods help us best flex our immunity muscles. Adequately feeding our immune system boosts its fighting power. Immune boosters work in many ways. They increase the number of white cells in the immune system army, train them to fight better, and help them form an overall better battle plan. Boosters also help to eliminate the deadwood in the army, substances that drag the body down.

Fortunately in addition to diet, there are immune building supplements that we can add which are taken from food sources. When taken from whole food sources, the supplement and its nutrients are readily available for our bodies to use. Here are some important ones that you can use to strengthen your immune system.

Below are mentioned nutrients and supplements which helps to  Boost The Immune System

• Vitamin C: Vitamin C tops the list of immune boosters for many reasons. It is available naturally in many fruits and vegetables. Also, you can buy a vitamin-C-fortified version of just about anything. Vitamin C increases the production of infection-fighting white blood cells and antibodies and increases levels of interferon, the antibody that coats cell surfaces, preventing the entry of viruses. Vitamin C reduces the risk of cardiovascular disease by raising levels of HDL (good) cholesterol while lowering blood pressure and interfering with the process by which fat is converted to plaque in the arteries. As an added perk, persons whose diets are higher in vitamin C have lower rates of colon, prostate, and breast cancer.

• Vitamin E: Vitamin E stimulates the production of natural killer cells, those that seek out and destroy germs and cancer cells. Vitamin E enhances the production of B-cells, the immune cells that produce antibodies that destroy bacteria. Vitamin E supplementation may also reverse some of the decline in immune response commonly seen in aging. Vitamin E has been implicated in lowering the risk of cardiovascular disease.

• Carotenoids: Beta carotene increases the number of infection-fighting cells, natural killer cells, and helper T-cells, as well as being a powerful antioxidant that mops up excess free radicals that accelerate aging.

• Bioflavonoid: A group of phytonutrients called bioflavonoid aids the immune system by protecting the cells of the body against environmental pollutants. Bioflavonoid protects the cell membranes against the pollutants trying to attach to them. A diet that contains a wide variety of fruits and vegetables, at least six servings per day, will help you get the bioflavonoid needed to help your immune system work in top form.

• Folate helps maintain your cells and helps your body make white blood cells, which are your immune cells. It is essential for preventing damage to blood vessels and brain cells and ensures DNA integrity.

• Found in dark leafy greens, this nutrient can be found in its whole food form in a “green superfood.” There are a variety of these in your local market. These supplements are usually in a powder form that you can dissolve in water and include high nutrient ingredients like spirulina, blue-green algae, chorella, barley grass and wheat grass.

• Essential Fatty Acids are an essential addition to immune building supplements. They help stimulate and protect the immune system. They are anti-inflammatory and help prevent auto-immune disorders. They are important in the growth and maintenance of healthy cells. Use olive oil and coconut oil to prepare your foods. You can find the supplement in liquid form in the refrigerated section of a health food market. Look for a blend of oils such as flax seed oil, borage oil, evening primrose oil, walnut oil, fish oils, grapeseed oil and sesame oil.

• Probiotics are an important for part of your immune building supplements. These are the good bacteria found in the small and large intestine. These healthy organisms stimulate the immune system, increase antibodies, and inhibit the absorption of pathogenic organisms such as e.coli and salmonella. These are extremely beneficial and add to your bodies’ natural production while you are colon cleansing or beginning a health program.

• Zinc: This valuable mineral increases the production of white blood cells that fight infection and helps them fight more aggressively. It also increases killer cells that fight against cancer and helps white cells release more antibodies. Zinc supplements have been shown to slow the growth of cancer.

• Garlic: This flavorful member of the onion family is a powerful immune booster that stimulates the multiplication of infection-fighting white cells, boosts natural killer cell activity, and increases the efficiency of antibody production. Garlic may protect against cancer, though the evidence is controversial.

• Selenium: This mineral increases natural killer cells and mobilizes cancer-fighting cells. Best food sources of selenium are tuna, red snapper, lobster, shrimp, whole grains, vegetables, brown rice, egg yolks, cottage cheese, chicken (white meat), sunflower seeds, garlic, Brazil nuts, and lamb chops.

• Omega-3 fatty acids: The omega 3 fatty acids in flax oil and fatty fish (such as salmon, tuna, and mackerel) act as immune boosters by increasing the activity of phagocytes, the white blood cells that eat up bacteria. One way to get more omega-3 fatty acids in your diet is to add one to three teaspoons of flax oil to a fruit and yogurt smoothie.

We need a steady and balanced intake of essential vitamins and mineral to keep our immune systems working properly to provide protection from infections and disease. However, an immune system that is overactive may cause deterioration in people who are suffering form disorders such as Arthritis and Multiple Sclerosis.