There are many supplements on the market that claim to support the immune system, but the truth is that supporting a healthy immune system is much more complicated than popping a pill. The immune system is a complex system, working to fight off infections and illnesses, yet it must be sophisticated enough to fight them off without overreacting, which can lead to autoimmune diseases. The immune system is controlled by a complex system of inputs that respond to what’s happening inside your body.
Micronutrients
Certain micronutrients play critical roles in the immune response. Some of them help the immune system to develop and maintain structural and functional integrity of the body’s surfaces, forming a first line of defense against pathogens. These micronutrients are necessary for immune cell processes, which rely on iron, zinc, copper, folate, and selenium. They also play important roles in cell-mediated processes.
Exercise
Regular physical activity supports the immune system. Exercise boosts immunity levels and prevents viral and bacterial infections. Physical activity also promotes overall health, which may support the immune system’s functions. While there is much debate over the relationship between exercise and immunity, it is known that it is a valuable time investment. While exercise improves the immune response, it cannot help the immune system on its own. It must be combined with a diet rich in micronutrients and proper hygiene in order to be effective.
Diet
Many people are searching for ways to strengthen their immune system. A balanced diet that includes fruits and vegetables is an excellent way to increase the strength of your immune system. Ensure that you include a variety of nutrients, including zinc, vitamin C, selenium, and lean meats. Avoid ultra-processed foods, as these can affect your gut health and raise inflammation, both of which negatively affect the immune system. Including seafood in your diet is a great way to increase your intake of these essential nutrients.
Turmeric
If you’re looking for a supplement that supports the immune system, turmeric should be high on your list. Its high antioxidant content can help your body fight off oxidative stress, which damages cells and tissues. Turmeric can help restore the balance of antioxidant enzymes in your body. Turmeric is particularly beneficial for the gut, as 70 percent of your immune system lives in your digestive tract. Its benefits on the immune system extend well beyond the gut.
Green tea
Aside from promoting overall good health, green tea has other benefits for the immune system. The antioxidants found in green tea have been shown to support the production of interferon-gamma, an important cytokine with potent antimicrobial properties. These cells are essential for the immune system to maintain a healthy balance and combat invading organisms. In addition to helping the immune system to function more effectively, green tea also increases the activity of certain immune cells, including T cells.
Black pepper
In addition to providing a number of health benefits, black pepper contains antibacterial properties that have been used in the treatment of infectious diseases and foodborne pathogens. Piperine, the active ingredient in black pepper, has many pharmacological and antibacterial properties. Studies have shown that piperine can help fight multidrug-resistant pathogens, and the substance may be useful in the development of new antibacterial drugs. It also boosts the immune system and may prevent the development of certain types of cancer.
Vitamin D
Your body produces vitamin D in response to sunlight. It affects certain immune system cells and may play a role in regulating your immune response to infections and autoimmune diseases. Vitamin D is especially important for dendritic cells, which activate T cells and fight infections. Conversely, T cells can attack body tissues and lead to autoimmune diseases. Hence, it’s important to get adequate amounts of vitamin D in your diet to improve your immune health.