By: David Heber, M.D., PhD, FACP, FASN – Chairman, Herbalife Nutrition Institute
Four essential groups of nutrients to help individuals strengthen their immune system
1. Protein
Also known as the basic building blocks of the body, protein allows the body to manufacture antibodies that it requires to defend against invading viruses and bacteria. To ensure that we have sufficient levels of protein in our diet, we can eat more healthy protein foods such as fish, poultry, lean meats, soy foods and low-fat dairy products.
2. Vitamins and phytonutrients
Vitamins A and C, as well as phytonutrients are key players in immune system health. As one of the biggest immune system boosters, Vitamin C encourages our body to produce antibodies that fight diseases. It is essential to maintain a daily intake of vitamin C as the body does not produce or store it. Vitamin A supports the health of our skin, tissues of our digestive tract and respiratory system.
Phytonutrients, which are found in vegetables and fruits, reduces our body’s oxidative stress, which may weaken its ability to fight off illnesses. A number of phytonutrients have been shown to reduce the risk of cancer and cardiovascular diseases, fight inflammation, lowering blood pressure, and boost the overall health of our immunity system.
3. Probiotics and prebiotics
The digestive system plays a central role in supporting immune function. The intestinal tract is the main route of contact with the external environment and is a pathway that contains microbiomes that aids digestion as well as the absorption of nutrients. Having the right gut bacteria has been associated with benefits such as weight loss, improved digestion, healthier skin, and most importantly enhanced immune function, although research in these areas is not conclusive or universally applicable.
Studies have shown that probiotics, which are ‘good bacteria’, are useful in maintaining the digestive system, and prebiotics, types of fiber that the human body cannot digest, serve as food for these probiotics.
4. Omega-3 fatty acids
Omega-3 fatty acids, such as DHA and EPA, are healthy and essential types of fat which can be found in food such as chia seed and supplements such as fish oil. Omega-3 fatty acids may enhance the functions of immune cells, which plays a large role in both the innate and adaptive system that responds to infections.
Nutrition is no substitute for an effective drug, and it won’t prevent you from contracting COVID-19 or other diseases. Maintaining a strong immune system, though, is something all healthy people can do.
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