A list of key nutrients that strengthen the immune system.
The immune system is a collection of natural defences which protect the body from infections
and diseases.
These defences help our bodies to detect and destroy invaders like viruses, bacteria, parasites,
fungi, toxins and other foreign particles that can damage your health.
Viruses in particular tend to infect people with weaker immune systems such as the elderly,
those with nutrient deficiencies, stress or underlying health problems.
In today's video we will highlight a list of key nutrients that are needed to strengthen
the immune system, and share some tips on how to get these into your diet.
1. Vitamin C Vitamin C is the most important nutrient for
fighting infections and strengthening the immune system.
It is one of the most well-known anti-viral agents and helps to lower the risk of certain
types of lung Infections.
Vitamin C can speed up the time it takes for the body to heal from an infection or cold
by speeding up T-Cells.
T-Cells are killer white blood cells that act like soldiers in the blood stream, hunting
and killing pathogens.
This nutrient also stimulates the body to make interferon, which destroys infected cells
in the body and cause nearby cells to raise their defences.
The best natural sources of Vitamin C are sauerkraut, bell peppers, broccoli and strawberries.
Eating a mixture of these and leafy green vegetables daily will make your body less
susceptible to infections.
2. Vitamin D Vitamin D is a natural nutrient that our body
makes when the skin comes into contact with sunshine.
It is extremely important as it helps to modulate and control the entire immune system in the
body, by keeping a perfect balance.
Vitamin D also supports the thymus gland which trains and grows more killer T-Cells so that
they can better find, target and destroy pathogens.
Over 1 billion people are deficient in this which can lead to a weaker immunity towards
viruses, bacteria and other foreign microorganisms.
In order to boost your levels of this you can take Vitamin D3 as a supplement of 400iu
per day. It also found in small amounts in Cod Liver Oil, Salmon and Sardines.
3. Vitamin E Vitamin E is another fat-soluble nutrient
which is a powerful antioxidant. This can help to protect healthy cells from damage
and boosts the immune system to fight invading bacteria and viruses.
Vitamin E regulates different types of immune cells in the body including dendritic cells,
macrophages, natural killer cells, T-Cells and B-Cells.
The best natural sources of Vitamin E are sunflower seeds, almonds, Swiss chard and
Avocados.
4. Vitamin A This nutrient is important in strengthening
the mucosal cells in the sinuses and respiratory cells.
Consuming foods rich in the active form of Vitamin A helps your body to make your physical
outer defences stronger to prevent pathogens from invading the body from outside.
The active form of Vitamin A is called retinol and is a fat-soluble nutrient found in beef
liver ,cod liver oil, egg yolks and butter.
5. Zinc Zinc is one of the most important trace minerals
which is used in over 200 enzyme reactions in the body.
Some of these enzyme reactions break down proteins in viruses and bacteria so that they
are less able to spread.
Additionally it helps to increase T-Cells when you are already infected.
The best natural sources of zinc are oysters, beef and pumpkin seeds.
6. Selenium Selenium is another important trace mineral,
or micronutrient that lowers the risk of becoming infected by certain RNA viruses.
It helps different enzymes in the body to produce antioxidants to lower chronic inflammation.
This naturally reduces oxidative stress on the body which therefore boosts your immune
response to infection and disease.
The best natural sources of selenium are Brazil Nuts, Tuna, Salmon and Eggs.
As you can see there are many key nutrients that are involved with the immune system and
protecting the body from infection.
We recommend eating a mixture of the foods mentioned today to help raise your defences,
especially with age, during winter or an epidemic.
A lack of sleep can also weaken the immune system so it's important to get enough quality
sleep each night. Getting plenty fresh air and exercise can help you to achieve this.
We are currently building a collection of "Immunity" videos to further explain the complexities
of this system, including the best foods to eat, herbal supplements and much more detail
on how to bulletproof your body.
Be sure to select our Immunity playlist at the end to learn more in order to protect
yourself and your family.
Thank you very much for listening, a like is always appreciated and remember to subscribe
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