The hectic pace of modern life, stress, unhealthy eating habits and other environmental factors can weaken the immune system, the body's most important defense mechanism. For this reason, it is recommended that those who care about their health should be informed about natural ways to strengthen immunity and, if necessary, get help from mineral supplements and vitamin supplements for immunity.
What is the Immune System? How to strengthen it?
The immune system is a complex defense mechanism that protects the body from foreign pathogens and cellular changes. Composed of organs, white blood cells, various proteins and chemicals, the immune system's main task is to defend the body against foreign microorganisms such as bacteria, viruses and fungi. The immune system also plays an important role in combating changes in cells. If the immune system is weakened for various reasons and does not function as it should, people become vulnerable to infections and other diseases such as cancer. Therefore, a strong immune system is important to maintain general health and prevent diseases before they occur (1).
There are some ways to strengthen the immune system. The most important of these is a balanced and healthy diet. In addition, regular exercise, adequate and quality sleep, and avoiding harmful habits such as smoking and alcohol can also support the normal function of the immune system (2).
Immune Boosting Foods
A diet lacking in nutrients such as vitamins and minerals can weaken the immune system over time, making the body vulnerable to various health problems. Therefore, a balanced and healthy diet is one of the most important factors that support the immune system. When we look at many scientific studies on foods that support the immune system, it is seen that foods rich in nutrients such as vitamins, minerals and antioxidants come to the fore. At Prime Health Program, our competent health experts prepare a special roadmap for you to strengthen the immune system naturally.
Vitamins for Immunity
Vitamins are organic elements that play an active role in maintaining the vital functions of the human body and maintaining overall health. The vast majority of vitamins are not synthesized and stored in the human body. Therefore, vitamins, which are essential for maintaining a healthy life, must be taken from outside through food and/or food supplements. Today, there are 13 known types of vitamins. These are as follows (3):
Vitamin A
Vitamin B1 (thiamine),
Vitamin B2 (riboflavin),
Vitamin B3 (niacin)
Vitamin B5 (pantothenic acid),
Vitamin B6,
Vitamin B7 (biotin),
Vitamin B9 (folate),
Vitamin B12,
Vitamin C
Vitamin D,
Vitamin E
Vitamin K
Each of the vitamins listed above plays an important role in different tasks in the human body. However, when it comes to vitamins that strengthen the immune system, some vitamins stand out more. The first of these is vitamin C. There are many scientific studies showing a close relationship between vitamin C and the immune system. Various studies show that vitamin C contributes to the normal function of the immune system (4). Vitamin C, also known as ascorbic acid, is one of the vitamins that cannot be produced and stored in the human body. In other words, excess vitamin C is excreted from the body through the excretory system. For this reason, the vitamin C needed by the body must be taken into the body regularly through food or nutritional supplements. Scientific studies show that women should take 75 mg of vitamin C daily and men should take 90 mg of vitamin C daily to meet their vitamin C needs (5).
In addition to vitamin C, other vitamins such as vitamin A, B6, B9, B12 and D support the normal functioning of the immune system (4). Prime Health team also provides information about vitamin supplements for individuals who want to lead a healthy life.
Mineral Supplements for Immunity
Minerals that are not produced in the human body need to be taken in from outside through food and, if necessary, food supplements. Macro minerals such as calcium, phosphorus and magnesium, which are more abundant in the human body than others, and micro minerals such as iron, zinc, copper and selenium each have an important role in a healthy life (5). One of the important roles of minerals is to support the normal function of the immune system. Especially iron and zinc are minerals known to support the normal function of the immune system (4). In case of deficiency of these minerals, the immune system may weaken and the human body may become vulnerable to internal and external threats.
Probiotics and Immune Health
The human body is home to many microorganisms. Some of these microbes are harmful microorganisms that cause various health problems, such as infectious diseases. However, the human body also contains beneficial microorganisms such as probiotics. Probiotics are beneficial bacteria found especially in the intestines of humans that help the digestive system to function. Harmful and beneficial bacteria live together in balance in the human gut. About 80% of immune system cells are found in the intestines. If the balance of intestinal microbiota, that is, the balance between beneficial and harmful bacteria, is disrupted, digestive system problems and related immune system problems may develop (7, 8). According to experts based on the importance of the intestines for the immune system, consuming foods containing probiotics such as yogurt and kefir can help strengthen the immune system.
Foods that Support the Immune System
Some foods support the normal function of the immune system thanks to the nutrients in their composition. The main immune-boosting foods are as follows (9, 10):
Garlic: Garlic, which people have used since ancient times to fight infections, has sulfur-containing components such as allicin, which has positive effects on the immune system. Consuming 1-2 cloves of garlic every day, which also has strong antiviral and antimicrobial properties, can help strengthen the immune system.
Ginger: Ginger has powerful anti-inflammatory compounds. The substance called gingerol in ginger can help strengthen the immune system and fight infections. Therefore, drinking 3-4 cups of ginger tea during the day can support the immune system.
Tea: Green tea in particular is one of the plants rich in flavonoid compounds known for their contribution to the immune system. There are also various studies showing that EGCG (epigallocatechin gallate), a powerful antioxidant found in green tea, helps protect the body from infections by increasing the activity of immune cells.
Broccoli: Broccoli is a vegetable rich in vitamins A, C and E, which are known for their contribution to the immune system. Broccoli also contains powerful antioxidants such as lutein and sulforaphane. However, according to experts, it is important to consume broccoli without overcooking in order to preserve its nutritional value.
Almonds: Rich in antioxidants such as vitamin E, almonds can help strengthen the immune system.
Kiwi: Kiwi is one of the fruits rich in many vitamins and minerals such as vitamin C, folate, vitamin K, potassium. Thanks to these properties, it can help maintain the normal function of the immune system.
Spinach: Rich in various vitamins that support the immune system, especially vitamin C, and antioxidants such as beta carotene, spinach can support immunity.
Red-colored vegetables and fruits: Red-colored vegetables and fruits such as tomatoes, strawberries and cherries are foods high in antioxidants. The main task of antioxidants is to fight oxidative stress caused by free radicals. In this way, red vegetables and fruits can help strengthen the immune system.
In addition, animal foods such as meat, fish, milk and dairy products can also help strengthen the immune system with the important nutrients they contain.
Immune-boosting foods and, where necessary, nutritional supplements under expert supervision can help you to reach your best. With our Prime Health specialist staff who will be assigned to you, we not only treat existing health problems, but also help you strengthen your immune system with a road map we have prepared specifically for you.
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