Top 10 nutrients that support your immune system

Suddenly, like walking through a wardrobe in summer, we are entered into a cold kingdom, winter coats get dusted off and with the plunge in temperature, we are starting to splutter and sniffle.

Our Top 10 nutrients for immunity

1. Vitamin C
2. Vitamin D
3. Zinc
4. Selenium
5. Garlic
6. Honey & Propolis
7. Beta-Glucans
8. Quercetin
9. Probiotics
10. Bone Broth or Chicken Soup

Vitamin C

Otherwise known as Ascorbic Acid, this vitamin is needed for the functioning of the nervous system, maintaining the immune system, is essential for the formation of collagen, and also helps to protect cells from oxidative stress from free radical damage, amongst others.

Immune function overall is dependent on Vitamin C together with other key nutrients, especially vitamin A, zinc, and iron, for their role in white blood cell proliferation, immune cell differentiation, and antioxidant activity. Therefore, low intake or deficiency in those nutrients may lead to low immunity and potentially low white blood cell count.

Ascorbic acid is found in many fruits and vegetables, some of the best sources being red bell peppers, citrus fruits such as oranges and grapefruit, kiwifruit, blackcurrants, strawberries, broccoli, and Brussels sprouts.

For a supplemental dose, the recommended amount of Vitamin C is 90mg/day for men and 75mg/day for women. If you have not taken a Vitamin C supplement before, start at the recommended dose and increase the dose gradually. At Naturobotanica our opinion is a dose of 1000mg x5 times per week is a good dose during the colder months. Again, if you are not used to taking a Vitamin C supplement, work your way up gradually. Vitamin C supplements usually come in doses of 250mg, 500mg and 1000mg.

We also recommend you take a bioavailable supplement. This means the amount of the nutrient absorbed. Low-quality brands do not ensure that your body absorbs the stated strength.

Vitamin C supplements

• Cytoplan Vitamin C + Bioflavanoids
• YourZooki Vitamin C Watermelon
• Solgar Ester-C Plus 1000 mg Vitamin C
• Nutri Advanced Vitamin C Time Release

Vitamin D

Vitamin D has been very popular in the media due to the coronavirus because a deficiency in Vitamin D can lead to immune dysfunction and therefore severe infections such as pneumonia so it's vital when winter hits to ensure your intake or supplementation is up. Vitamin D helps with immunity by promoting T cell function and increasing phagocytosis (a process whereby cells surround pathogens) which enables them to ingest bacteria more efficiently. It also increases the ability of macrophages to kill bacteria and tumour cells as well as increasing the immunity passed from mother to child.

Vitamin D is essential for our immunity both innate immunity which is a more immediate immunity and adaptive immunity, which needs time to build immunity up against a specific antigen only found in a particular strain. After a certain amount of time, antibody-producing plasma cells will produce proteins called Immunoglobulins (IgA, IgM and IgG) that will recognise that antigen, therefore, eliminating it from the body before it can cause any harm. Vitamin D activation also triggers these development stages for white blood cells too!

Vitamin D is in fatty fish such as Salmon and Mackerel in high numbers, in beef liver, in egg yolk and also in mushrooms. Vitamin D can be made by the body when your skin is exposed to UVB radiation from the sun or artificially through a UVB tube or lamp used for winter blues/Seasonal Affective Disorder (SAD).

If you want to take a Vitamin D supplement it is important to get a Vitamin D test. This ensures you get the right amount of Vitamin D. Vitamin D is a fat-soluble vitamin and is therefore stored in our bodies longer than water-soluble Vitamin such as Vitamin C. So it is possible to take too much! Or even too little...

A standard dose of Vitamin D supplementation during winter is 10mcg/day (400IU) with 5mcg/day during the summer however, again, it is best to get a test done to see what your levels are and then work from there.

We recommend the following Vitamin D supplements:

• 1000IU Nutri Advanced Vitamin D3 with K2
• 5000IU Pure Encapsulations Vitamin D3

Zinc

Zinc is a mineral that is very important for immunity and has anti-inflammatory effects. Zinc helps with wound healing and cell division. It also helps increase immunity against bacterial and viral infections. When you're feeling run down, zinc can help shorten the duration of your illness. Low levels of zinc have been linked with depressed immunity, delayed wound healing, and increased susceptibility to infection, in fact, it is involved in over 300 reactions in the body.

Zinc is found in high quantities in red meat, poultry, and seafood such as Oysters. Other good sources of zinc are pumpkin seeds, spinach, black beans, and cashews.

A study published in "The American Journal of Clinical Nutrition" showed that zinc was essential for maintaining immunity during periods of stress. The study found that when zinc levels were low, immunity was compromised and volunteers were more susceptible to colds and other respiratory infections. Zinc is also important for white blood cell function and has anti-inflammatory and antioxidant effects.

If you are going for a zinc supplement, go for a highly absorbable form such as Zinc Picolinate of around 5mg - 15mg per day. If you have the beginnings of a cold you can start to take zinc immediately to stem its severity. The recommended dose is 75mg for adults and 10-12.5mg for children.

We recommend the following Zinc supplements:

• Pure Encapsulations Zinc 15

Selenium

This mineral is a powerful antioxidant that helps to protect our cells from free radical damage. Selenium also supports immunity and helps our body to fight infection.

Selenium is the most important mineral needed to ensure the optimal functioning of the immune system. Without adequate selenium, your immune system may become vulnerable to attack, as it’s easier for viruses to replicate in cells that are selenium deficient. Without adequate selenium, people may struggle to overcome infections. Selenium is needed to initiate immunity and keep the immune system strong. To keep your selenium levels in check eat just three brazil nuts per day! That is all! This is because selenium is a trace mineral and therefore we only need it in trace amounts.

A study with selenium and immunity showed that immunity may be compromised in the presence of selenium deficiency. It was discovered that immunity was significantly reduced when human subjects were challenged with influenza virus. However, immunity against the flu increased when the challenge was repeated while taking selenium supplements. This indicates that low levels of selenium can weaken immunity and supplementation can help to prevent this from happening.

Selenium can be found in Brazil nuts, sunflower seeds, mushrooms, seafood, and meats.

Garlic

Garlic has been used for thousands of years as a spice and natural remedy to help boost immunity. The immunity benefits of garlic are due to its antiviral, antibacterial, antifungal and antiparasitic properties. Garlic contains allicin, which is a compound that has anti-fungal and antibacterial properties, Allicin is also thought to play an important role in immunity because it helps the body fight off microbial infections at their inception stages before they progress into more serious illnesses.. It also helps to improve the overall function of the immune system. Try including garlic in your cooking, or take a garlic supplement for best results.

Consume 1-2 cloves of raw garlic per day to enjoy immunity benefits. You can also use garlic in your cooking or take garlic supplements at 600-1,200mg daily.

Honey & Propolis

A mixture created by bees, honey propolis is a natural antibiotic that can help to fight infection. It has been found to be effective against a range of pathogens, including bacteria, viruses, and fungi. The combination of honey and propolis helps to boost the immune system and aids in the healing of wounds.

Propolis has been attracting scientific attention since it has many biological and pharmacological properties, which are related to its chemical composition. Several in vitro and in vivo studies have been performed to characterize and understand the diverse bioactivities of propolis and its isolated compounds, as well as to evaluate and validate its potential. Watch this space!

The immunity benefits of propolis have been used since the time of Hippocrates when it was thought to heal wounds and prevent infection.

Manuka honey was found to be beneficial in immunity and had a direct effect on immunity. The immunity benefits of Manuka honey has been known for thousands of years by the native Maori people who used it to help treat wounds and bites of all kinds. Manuka honey has a high antibacterial activity and has been shown to kill a broad spectrum of bacteria.

For a soothing warm drink mix 1 tablespoon of raw, unprocessed honey, a squeeze of half a small lemon, grated ginger and a cup of hot water. Sip this slowly to help ease a cough or sore throat. For extra flavour try a spiced chai tea bag!

Beta Glucans

These are long chain sugar molecules that are found in the cell wall of mushrooms. Beta glucans have been found to be effective in boosting immunity and helping the body to fight infection.

Mushrooms naturally contain beta glucans that have immunity benefits. The immunity benefits of mushrooms were first recognized by early Asians who found them to be useful in treating viral infections.

Beta glucans are excellent for immunity as they help the body fight infection and stop viruses from replicating within cells. This prevents viruses from multiplying at high rates, which would otherwise create secondary infections. One study demonstrated that after consuming certain mushroom extracts for four weeks there was a 30 percent increase in immunity against the flu virus!

Mushrooms have been used medicinally for centuries, and have immunity benefits today. Try this immunity boosting immunity drink:

- Reishi mushroom extract - a small handful of dried mushrooms (Reishi is the highest beta glucan containing mushroom)

- Chaga mushroom extract - one teaspoon or a small piece of chaga mushroom

- Cordyceps mushroom extract - 1/3rd teaspoon powder

- Açaí pulp from frozen berries - 2 tablespoons

- Water as needed to blend into a smoothie consistency

Add all ingredients into a high-speed blender and mix until smooth. You can also add other immunity-supporting foods such as fresh garlic, raw honey, ginger etc. The more immunity boosters you add the greater the benefits!

Sip on this immunity-boosting smoothie daily to help keep your immune system strong.

Quercetin

Quercetin is a bioflavonoid found in high quantities in fresh fruits and vegetables. Quercetin immunity benefits include improved immunity, strengthen blood vessels, and antioxidant activity which helps to prevent the effects of aging and other chronic degenerative diseases such as cancer and heart disease.

Quercetin helps improve immunity by scavenging harmful toxins and reducing inflammation. Inflammation is a natural process that occurs in the body in response to injury or infection, however, if it becomes chronic it can lead to health problems. Quercetin has been found to be effective at reducing inflammation and as such can help to improve immunity and protect against disease.

One study showed that when participants were given quercetin supplements for two weeks there was an increase in immunity against the flu virus. Another study showed that quercetin was able to reduce the number of sick days taken by people with respiratory infections.

Quercetin is a powerful antioxidant that can help prevent aging and chronic diseases. It's also a natural antihistamine, meaning it can help to relieve allergy symptoms.

Add quercetin immunity benefits to your winter health arsenal by consuming plenty of fresh fruits and vegetables, especially apples, onions, berries, and tea. You can also take a quercetin supplement – speak to your health care professional for advice.

Another way to increase your intake of quercetin is to drink apple cider vinegar mixed with water. Add 1-2 tablespoons of apple cider vinegar to a glass of water and drink it before each meal. Another way to get more quercetin into your diet is by including foods that are high in quercetin such as onions, kale, broccoli, strawberries, oranges, and grapefruit.

Probiotics

Did you know that 70% of your immune system is located in your gut? Probiotics are beneficial bacteria that live in the gut and support immunity, digestion, and overall health. They are essential for a healthy immune system as they help to fight off harmful bacteria and viruses.

Probiotics are able to improve immunity by increasing the number of IgA antibodies in the body. IgA antibodies are important for immunity as they help to protect the body from infection. Probiotics also help to reduce inflammation, which can lead to disease if it becomes chronic.

There are many different strains of probiotics, so it's important to choose one that is most suited to your needs. Lactobacillus and Bifidobium are two of the most common strains and can be found in many probiotic supplements and foods.

To get the most out of your probiotics, make sure to take them regularly. You can also increase your probiotic intake by eating fermented foods such as sauerkraut, kimchi, yogurt, and kefir.

Bone Broth or chicken Soup

We all know this one and it does more than just warm you up. Rich in minerals and nutrients the soup is well absorbed and has essential gut healing protocols. In fact, it is so good, there is an article called "Chicken Soup Inhibits Neutrophil Chemotaxis In Vitro*" where researchers found that chicken soup actually inhibited the movement of white blood cells, called neutrophils. Neutrophils are responsible for inflammation and can lead to illness if they move into areas they shouldn't be.

Soup is one immunity-boosting food you don't want to ignore. It is especially beneficial when sick because it helps to soothe your throat and stomach irritation caused by colds or flu. Having a bowl of bone broth may also help reduce the severity of symptoms such as cough, runny nose, sore throat, nausea, and vomiting.

Bone broth is high in calcium which has immune-boosting properties; potassium which regulates fluid balance; collagen which builds immunity; anti-inflammatory amino acids; immunity-boosting glycine; glucosamine and chondroitin, which help to maintain the health of joints; and anti-inflammatory fatty acids.

Conclusion

We hope this blog post has given you some immunity-boosting tips to prepare for the winter months. Stay warm and healthy by taking steps now, such as increasing your intake of vitamin C supplements or foods rich in quercetin like apples and onions. We also recommend adding probiotics to your diet because 70% of immunity is located in the gut! So make sure you're eating fermented foods like sauerkraut or kefir regularly too. Bone broth is another immunity-boosting food that can help reduce symptoms when sick with a cold or flu; it's high in calcium which helps boost immunity, potassium (important for fluid balance), collagen (builds immunity), anti-inflammatory amino acids, glycine (immunity booster) and fatty acids (anti-inflammatory).

fun fact about immunity!

Did you know immunity is actually mostly located outside your body? Your immunity resides in the mucus membranes of your nose, throat, lungs, and intestines. This immunity system is called your "innate immunity" and is your body's first line of defence in protecting you from colds and flu.

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References

1. Carr A Maggini S Vitamin C and Immune Function
2. Maggini S., Wintergerst E.S., Beveridge S., Hornig D.H. Selected vitamins and trace elements support immune function by strengthening epithelial barriers and cellular and humoral immune responses.
3. Kishimoto Y., Saito N., Kurita K., Shimokado K., Maruyama N., Ishigami A. Ascorbic acid enhances the expression of type 1 and type 4 collagen and SVCT2 in cultured human skin fibroblasts.
4. A.S. Prasad Zinc in Human Health: Effect of Zinc on Immune Cells
5. Hoffman P, Berry M. The influence of selenium on immune responses
6. Samarghandian S, Farkhondeh T, Samini F Honey and Health: A Review of Recent Clinical Research
7. https://www.nhs.uk/conditions/vitamins-and-mineral...
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC37233...
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC44617...
10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11605...

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