Our immune system is what protects us from a wide range of infections and health conditions like flu and cold. However, ageing has a considerably adverse effect on it and you start to see yourself coming down with flu and fever more frequently. This can be prevented by strengthening your immune system with select foods and supplements. Let’s take a look at both.
Immune System Boosting Foods
The following are some of the healthiest foods that you can add to your diet to fortify your immune system:
Immune System Boosting Supplements
If natural foods aren’t enough or if you do more for your immune system, then you can consider taking dietary supplements. Some of the best recommendations are the following:
Vitamin D3
Vitamin D deficiency is quite common in older adults. This is because a large number of the elderly don’t like to exercise or participate in other outdoor activities which limits their sun exposure. Since sunlight is one of the best sources of vitamin D3, the lack of the same leads to low levels of this essential compound.
Supplementing vitamin D has been linked to a stronger immune system in many studies. So, it’s important that you spend more time outside, and you can also take vitamin D3 capsules at levels between 1,000 IU and 5,000 IU on a regular basis.
Echinacea
Echinacea herb is used around the world for the treatment of infections, especially in older adults. It’s packed with many medicinal compounds that act as antimicrobial agents and ward off pathogens such as bacteria and virus. It can also nurture the growth of healthy gut bacteria and provide your body with inflammatory resistance that can enhance your immune system's strength and your wound healing capacity.
Echinacea can be consumed in powdered form in doses of around 300 mg three times a day.
Zinc
Zinc has a huge impact on your immunity system as it helps in the normal functioning of cells for maintaining immunity and preventing pathogen-induced attacks on your body. So, by taking zinc supplements, you can boost your immune system and prevent health conditions like flu and common cold easily.
Astragalus
Astragalus is a Chinese herb that’s widely recognised as a powerful adaptogen, i.e., a herb that helps your body to fight stress. It’s rich in polysaccharides which make your immune system more powerful, and in some studies, it has also been found to prevent the development of cancerous cells.
You can take astragalus in the form of capsules or in combination with other herbs.
A Balanced Diet Goes a Long Way
As you age, your body becomes more vulnerable to a slew of health conditions. However, if you are able to improve your diet and include healthier foods and supplements in it, then that alone can do a lot in ensuring that you live a long and healthy life. So, try to apply as much information shared in this blog as possible. You will surely observe a change.
