The gut contains one of our immune system’s major reservoirs, and an inadequate diet raises the risk of infection and turns that once-protective gut barrier into the equivalent of Walmart on Black Friday. Internal turbulence brought on by eating less-than-nutritious meals might turn into a vicious cycle.

When the immune system is “activated” in response to possible danger, there is a higher need for energy, and a sufficient supply of nutrients is needed to combat an active infection. Your body won’t be able to draw on the stockpiles that may help you recover faster if you don’t obtain those nutrients.

The Best Vitamins for Boosting Your Immunity:

Vitamin C

It is one of the most effective immune system boosters on the market. A deficiency of vitamin C might make you more susceptible to illness. Because your body can neither make nor store vitamin C, it is necessary to consume it daily for optimal health. 

Get it from food: Oranges, as well as tropical fruits like kiwi, guava papaya, and lychee, and non-citrus fruits like plums, cherries, strawberries, currants, and persimmons, are high in this vitamin. Cruciferous vegetables like Brussels sprouts and broccoli, as well as mustard spinach, sweet peppers, chilli peppers, and kale, are ideal vitamin C reservoirs. Rosehips, parsley, and thyme all have a lot of it.

Vitamin A

Vitamin A may assist the body in fighting infections, particularly respiratory infections. Because of its involvement in the development and enhancement of the immune system, it is regarded as an anti-inflammatory vitamin. Because the body does not produce vitamin A on its own, it must be obtained from diet or supplementation.

Get it from food: Natural cheeses, milk products like yoghurt, eggs, and fatty fish like salmon, tuna, anchovies, and herring are all high in vitamin A.

Vitamin B6 

The immune system’s biochemical responses must continue. Vitamin B6 is abundant in chicken and cold-water fish such as salmon and tuna. Green vegetables and chickpeas, which are the major component in hummus, also contain vitamin B6. Vitamin B is a collection of eight vitamins that includes riboflavin and niacin, but vitamin B6 is the one to concentrate on when it comes to immunity.

Vitamin B6, also known as pyridoxine, is responsible for maintaining a healthy immune system, assisting in the formation of white blood cells and T cells, and assisting in the transportation of oxygen throughout the body. Vitamin B6 deficiency may cause a decrease in the antibodies required to fight illness.

Get it from food: Vitamin B6 is abundant in pasture-raised pork and poultry. Salmon and tuna are other nice choices. Peanuts, soy, chickpeas, leafy greens, oats, and bananas are examples of plant sources.

Zinc

Zinc is a micronutrient that aids the immune system in fighting viruses and bacteria that invade the body. Data from 13 randomised placebo-controlled studies demonstrate that taking zinc immediately after the beginning of cold symptoms may lessen the length and intensity of symptoms greatly.

Get it from food: While zinc is abundant in oysters, crab, lobster, beef, chickpeas, cashews, and beans, getting enough to improve your immune via food alone might be difficult while you’re ill. In such circumstances, supplementation in the form of a pill, tablet, or lozenge may be beneficial. “A zinc intake of 8 milligrams per day for women and 11 milligrams per day for men is recommended.”

Vitamin D

Vitamin D has been shown to protect us against colds and flu, both of which are common throughout the winter months. Vitamin D insufficiency has also been discovered in over 80% of COVID-19 patients. You’ll need to increase your vitamin D consumption throughout the winter unless you live on a tropical island.

Get it from food: Vitamin D is found in oily fish such as salmon, sardines, herring, and mackerel, as well as red meat, liver, and egg yolks. However, since it’s difficult to receive enough vitamin D in the winter, Friedman recommends supplementation. The comprehensive overview covers the benefits, sources, and supplementation of vitamin D.

Immune Boosters Supplements:

Garlic

When compared to a placebo, taking a daily garlic supplement may lower the number of colds a person catches by 63 percent. According to the same research, the average duration of cold symptoms decreased by 70%, from five days in the placebo group to just one and a half days in the garlic group. When garlic is crushed or diced, it produces this flavor.

Garlic also contains a lot of vitamin C, B6, and selenium. Fresh garlic cloves are preferable, but most individuals find it difficult to ingest a therapeutic quantity each day. “Supplements are a more straightforward and practical solution,” adds the author, “and there are various ‘odorless’ brands to select from.”

It is recommended that you take one 300-milligram dry garlic powder tablet two to three times a day, or 7.2 grams of aged garlic extract every day.

Echinacea

Echinacea, a genus of flowering plants, is well-known for its immune-boosting properties. According to research, this plant may help fight infections and viruses, as well as speed up healing.

Consuming echinacea may reduce your chances of getting a cold by more than half and cut the length of a cold by one and a half days. “According to the author, “Echinacea is abundant in antioxidants such as flavonoids, cichoric acid, and rosmarinic acid, which may help reduce inflammation and protect against oxidative stress.”

“You’ll be glad to find that echinacea has components that may help you feel less stressed as the holidays approach.” The suggested dose for encapsulated echinacea is 300 mg three times each day. A concentration of 2.5 millilitres three times a day or up to 10 millilitres per day is advised for tinctures.

Elderberry

The elderberry plant’s berries and blooms are high in antioxidants and vitamins that may help increase immunity.

Elderberry also possesses antiviral and anti-inflammatory qualities, making it a popular cold, flu, and sinus infection cure.

In one trial, those who took 15 milliliters of elderberry syrup four times a day for four days decreased their flu symptoms four days sooner than those who didn’t.