With corona virus still plaguing the United States and cold and flu season right around the corner, it is only natural that people are wondering what they can do to help their immune system. While there are a lot of elements to this question; it is important to understand that nutrition plays a vital role as a preventative medicine. In this article you will read helpful information about how to keep your body fed so that your immune system has what it needs to function. Additionally, I will address supplement facts and myths regarding our health. Without any further a-do, let’s get into it!
Eat Enough food. The body is not going to have a hard time functioning properly and fighting off illness’ if it does not have the necessary amount of energy to do so. Think of it like this. Would you expect your car to take you where you wanted to go if you didn’t have enough gas in the tank? If the tank were low and then you started to go up a hill, would the gas run out quicker? If there is no gas, there is no going somewhere. Your body does the same thing regarding nutrients. The body can run on “E” for a little bit but if you go up the metaphorical hill of sickness and illness how is your body going to be able to respond if it doesn’t have the proper fuel to combat it.
Drink Enough Water. Water helps maintain body temperature which is helpful in overall health. Additionally, the water molecule is used and broken down throughout various metabolic pathways. These pathways are the same ones that use and breakdown nutrients to create and store energy. Without adequate water intake the body does not function as smoothly and that has a cascading effect on strength of someone’s immune system.
Eat a varied diet I know this is a common suggestion in my writings, but let me tell you, this is sound advice. By eating a variety of foods including proteins, whole grains, fruits, and vegetables the body gets a variety of nutrients and minerals that it needs to function in different stages of health and sickness. Essential nutrients for a well-functioning immune system are vitamin C, vitamin D, selenium, zinc, and many more. Each one of these come from different sources of food. These nutrients play vital roles in various functions including cell reproduction, DNA reproduction, removal of free-radical oxidative cells and much more. Eating a varied diet will increase your variety of vitamins and minerals consumed, which is most desired. As I further develop this blog site, we will further dive into specific nutrients are their benefits. Be sure to subscribe to my blog so that you don’t miss out on this valuable information.
Can I just take a Vitamin C supplement? If you have been diagnosed Vitamin C
deficiency supplementation could help. That would be something to speak with your medical doctor or registered dietitian about. Vitamin C is what I consider to be the poster child of supplement marketing for immune health. While supplementation may be beneficial for the elderly, chronic smokers and professional athletes, most people do not show to receive benefits from supplementing Vitamin C. This is because vitamin C can be found in various forms of fruits, vegetables and is even found as a food preservative (ascorbic acid). American diets tend to eat enough Vitamin C. It is important to understand that there is such a thing as too much. The absolute maximum amount someone should consume is 2,000 mg per day (that’s 2 emergen-c packets). While excess vitamin C is generally not considered deadly, excess consumption is metabolized to become expensive pee because you body will not hold onto the excess. Overconsumption of the 2000 mg per day could lead to side effects include severe abdominal upset, bloody stool and possibly kidney stones.
Take a multivitamin. Multivitamins are not a substitute for a well-balanced diet. By as my previous mentor Ellissa Lueckemeyer MS. RDN. LD often liked to say; “multi-vitamins act as an insurance policy”. Americans are more likely to be deficient is some nutrients, such as vitamin D which are hard to consume adequate amounts through the diet. A multi-vitamin will help ensure that people are getting a good basis of necessary vitamins to help your body function at its best. If you have any underlying health conditions or chronic disease please consult your doctor or a registered dietitian prior to starting a daily multivitamin.
Quick Tip: take your multi-vitamins after you eat a meal. This will help to absorb the fat-soluble vitamins A, D, E and K.
I hope you found this article both helpful in ways to enhance your immune system through food, but also be able to see through marketing and misinformation that is advertised. Share this article with someone you know needs to read it.
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