It is common knowledge that a robust immune system is needed to help your body fight off illnesses to maintain your well being. Therefore, protecting your immunity is central to keeping yourself fit and healthy all the time. According to the Center For Disease Control and Prevention (CDC), about 3% of Americans have weakened immunity. In this era of COVID-19, you could undoubtedly do with some helpful nutrition tips to boost immunity. So, you want to know more about what nutrition habits to adopt for stronger immunity? Consider the following points.
[divider]Limit Added Sugar Intake[/divider]
More and more studies are establishing strong links between being overweight and eating refined sugars and carbs. Several health conditions accompany obesity and suppress the immune system, increasing obese people’s chances of getting sick. As such, consider reducing your added sugar and carb intake to reduce your chances of becoming obese and falling ill as a result. A recent observational study in about 1,000 people found that obese people who received flu vaccines were twice likelier to get the flu than individuals with standard weights who received the vaccines.
Also, limiting sugar intake is suitable for inflammation reduction and can aid in weight loss while reducing your risk of debilitating heart disease and diabetes. Healthy soups have also proven to be effective in weight loss, so take more of these soups instead of refined sugar-based foods. It would be best to limit your sugar intake to less than 5% of your daily calories, which is roughly about two tablespoons of sugar, if you are on a 2000-calorie diet.
[divider]Use Supplements[/divider]
Several health experts recommend supplements to boost immune function if taken appropriately, so keep this in mind to boost your immunity. The experts’ claims are strongly backed by several studies that prove that, indeed, some supplements are effective in strengthening your body’s immune response. Vitamin C supplements are common supplements you can start taking to boost immunity.
A study found that the daily intake of 2,000mg of Vitamin C could reduce time spent having common colds by 8% in adults and 14% in children. Other supplements like Vitamin D, zinc, elderberry, garlic, and Echinacea are also useful in keeping your immune system functioning effectively. However, experts advise that you look out for supplements that have been independently tested and verified by reputable organizations like the United States Pharmacopeia. Also, debunking deer antler claims is necessary to keep you informed about the dangers of taking supplements that can potentially harm your health.
According to several scientific studies, deer antler velvet is ineffective in combating several conditions that many vendors claim it can handle. It may even increase your risk of certain cancer types, so strongly scrutinize your supplement choices to avoid any future health problems.
[divider]Eat More Plant-Based Foods[/divider]
Your diet is a critical component of your body’s defense against any diseases that threaten your wellbeing. As such, several health experts repeatedly stress the importance of balanced diets for several good reasons. A vital component of a balanced diet is whole plant foods, which are famed for their efficacy in ensuring immunity. These whole plant foods like vegetables, fruits, seeds, nuts, and legumes are rich in antioxidants and nutrients, which may give your body the upper hand against various disease-causing intrusive pathogens.
These antioxidants reduce inflammation within your body by limiting unstable compounds called free radicals responsible for inflammation anytime they build up to harmful levels. These free radicals cause inflammation ranging from Alzheimer’s to various cancers, all of which take a toll on immunity. Therefore, prioritize whole plant food in your diet to boost immune function. Alternatively, you can try diet options like the Mediterranean and Keto diets as much healthier diet options for the best results.
[divider]Take In Healthier Fats[/divider]
Although fats have gained a somewhat negative reputation regarding fitness, several health experts insist that your body still needs healthy fats for optimum immune protection. Fats from salmon and olive oil are notably useful in boosting your body’s immune response to disease-causing pathogens by decreasing inflammation. Take olive oil, for example. Olive oil is highly-inflammatory, helping your body fight off harmful bacteria and viruses.
Scientists also link frequent consumption of olive oil to a decreased risk of chronic conditions like type 2 diabetes and heart disease. Fats found in salmon and other healthy sources like chia seeds typically contain Omega- 3 fatty acids, which are useful in fighting off infection. Consequently, consider including more healthy fats in your diet as an effective means of boosting your immune system’s disease-fighting capacity.