Your immune system is your body’s first line of defense against viruses, bacteria and other microbes. A strong immune system means fewer illnesses and better overall health.
There are plenty of ways to boost your immune system naturally. Often, simply making lifestyle changes can help. But sometimes addressing a deficiency in certain nutrients is also beneficial, like vitamin C or zinc.
Vitamin C
Vitamin C is a vital nutrient that helps your body form blood vessels, cartilage and collagen. It also acts as an antioxidant that protects cells from damage by free radicals.
However, at high doses beyond the recommended dietary allowance (RDA), vitamin C can change its role and act as a tissue-damaging pro-oxidant rather than an antioxidant. It may also interact with certain metal ions, such as aluminum, in test tube experiments and can promote oxidative damage.
There is a limited amount of evidence that taking large amounts of vitamin C can boost immune function, although many studies are conflicting. For instance, some studies show that taking a supplement can reduce the frequency and severity of colds while others do not.
Vitamin A
Vitamin A is a fat-soluble vitamin that helps maintain the health of your eyes, skin and immune system. It also helps you produce a substance called retinoids, which help your body fight off infections and diseases.
A lack of vitamin A can cause xerophthalmia, a condition that affects more than 190 million preschool-aged children worldwide [23]. It’s also necessary for pregnant women to have adequate levels to promote proper growth in their baby.
Get vitamin A from foods, such as carrots, sweet potatoes, spinach, and kale. You can also take a daily multivitamin that contains the RDA of this nutrient.
Vitamin E
Vitamin E is a fat-soluble nutrient that your body needs to support immune health and cellular signaling. You can get it from a variety of foods, including vegetable oils (such as avocado), nuts and seeds.
Your immune system uses vitamin E to help it fight infections and reduce inflammation. It also plays a role in your cell's antioxidant defenses, helping to neutralize harmful molecules called free radicals that cause oxidative stress and ageing.
Vitamin E is a fat-soluble antioxidant that works to protect the membranes of your cells from oxidative damage. This helps prevent your immune system from becoming damaged and weak, which can lead to infection and disease.
Selenium
The health of your immune system is crucial for staying well. It protects against bacteria, viruses and parasites.
Selenium plays a key role in this process by supporting the formation and repair of healthy DNA. It also lowers oxidative stress in the body, which helps to reduce inflammation and enhance your immunity.
Selenium is a trace mineral that is naturally found in some foods and is available in supplements. Adults should get at least 55 micrograms of selenium per day to stay in optimal health.
Water
A good immune system starts with a healthy body, and water is one of the best natural ways to boost yours. Not only does it keep you hydrated, but it also helps flush toxins and other unwanted substances out of your body, supports nutrient absorption, lubricates joints, and much more.
It’s important to drink plenty of water daily, and even more if you exercise. Dehydration can lead to headaches, constipation, lethargy and other symptoms that can negatively impact your immune function and make you more prone to illness.
Another way that water supports your immune system is by maintaining moist mucous membranes, which act as a barrier to protect you from pathogens and other invaders. But when your mucus membranes get dry, they can’t release the antibodies necessary to fight infections.
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