“Let food be thy medicine” holds true especially when it comes to **immune support**. What we eat provides the building blocks (macronutrients, vitamins, minerals, phytonutrients, fiber, probiotics) required for immune cells to develop, communicate, and respond. In this article, we delve into how diet can **boost immunity** effectively.
Nutritional Principles for Immune Health
1. **Ensure a Balanced, Diverse Diet**
* No single “superfood” suffices. Instead, variety across fruits, vegetables, lean proteins, whole grains, healthy fats, and legumes ensures broad micronutrient coverage. ([PMC][8])
* A deficiency in even one critical micronutrient (e.g. zinc, vitamin D, vitamin A, selenium) can compromise immune responses. ([ScienceDirect][9])
2. **Key Micronutrients & Bioactives**
* **Vitamin D**: plays roles in innate and adaptive immunity; low levels are associated with increased infection risk.
* **Zinc**: essential for T cell maturation and function.
* **Vitamin A / Beta-carotene**: supports mucosal defenses, epithelial integrity.
* **Vitamin C**: antioxidant, supports neutrophil and epithelial function.
* **Selenium, Iron, Magnesium**: trace minerals needed in immune enzyme systems.
* **Polyphenols / Flavonoids / Phytochemicals**: found in colorful fruits/vegetables, these compounds modulate inflammation and oxidative stress.
* **Probiotics & Prebiotics / Fiber**: gut microbiome
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