We constantly encounter several allergic triggers by harmful microorganisms in our everyday lives. However, our immune system, which is made up of a network of different pathways and special cells, constantly protects us from these environmental threats. This is because it recognizes these foreign particles and immediately removes them as soon as they enter our bodies.
A healthy immune system is required to fight foreign infections and protect the body from diseases. However, there are several ways to improve immunity, including consuming more plant-based foods, limiting sugar intake, staying hydrated and increasing the intake of vitamin C and fresh fruits.
Vitamin C-Rich Foods For Immunity
Vitamin C, which is also known as Ascorbic Acid, is a water-soluble vitamin. It plays an important role in the body’s immune system. Since the body cannot produce Vitamin C on its own, it must be attained through the foods we eat daily. According to experts, regular vitamin C consumption is essential for the growth and development of different tissue structures in the body. This vitamin also helps heal wounds and maintain the skin, teeth, cartilage and bones. Moreover, Vitamin C is also considered a strong antioxidant, which helps remove the harmful free radicals in the body and may help prevent the individual from heart disease and cancer.
A study conducted in 2017 showed that individuals who took regular vitamin C had relief from their symptoms one and a half days before those who did not. While orange juice is the most popularly known source of vitamin C, it can be attained through other sources, which include tomatoes, citrus fruits, blueberries, elderberries, grapes, strawberries, potatoes, broccoli, green bell peppers, red bell peppers, Brussels sprouts and kiwi. These foods may either be consumed in their raw forms or cooked or heated before use. (1).
Decrease The Overall Sugar Intake For Immunity
Having high sugars and carbohydrates regularly may lead to weight gain and even obesity. Overweight and obese individuals are at a higher risk of getting sick compared to individuals within their healthy weight range. This was further proven in a study conducted on 1000 participants who were given the flu vaccine. The results of the study showed that individuals who were obese were more likely to get the flu even after the vaccine than those within a healthy weight range. (2)
Therefore, decreasing the overall sugar intake is one of the ways to achieve a healthy immune system. This is because a reduction in sugar intake not only reduces the inflammatory activity in the body but also aids in weight loss. This further reduces the risk of chronic health conditions and infections. (3) For example, the overall sugar intake should be limited to less than 5% of daily calories consumed. Hence, an individual who is consuming 2000 calorie diet should only take two tablespoons or 25 grams of sugar.
Berries For Immunity
Almost all forms of berries have a high content of polyphenols, which are plant-derived antioxidants. These help lower the oxidative stresses in the body and protect the individual from numerous chronic diseases. Moreover, polyphenols can prevent cell damage and constantly interact with the bacteria in the gut to reduce inflammatory levels. The berries known for their immune-boosting properties include elderberries, blackberries, strawberries, and cranberries.
In addition, elderberries may also be consumed to boost the body’s immunity due to a form of flavonoid found in them known as Anthocyanin. This acts as a strong antioxidant, and studies have found that it protects the body from numerous respiratory infections. (4)
Drink Plenty Of Water For Immunity
While drinking water may not directly protect you from bacteria, viruses and other forms of pathogens, it can prevent the individual from dehydration. This is important as the state of dehydration can affect the longevity of the cell and cause symptoms like headaches and deterioration of the various body systems. These complications of the different systems of the body may increase one susceptibility to diseases. (5)
Hence in order to prevent dehydration and keep the body hydrated, an individual should try to drink at least eight glasses of water a day. This should be enough to make their urine pale yellow in colour. While juices and tea may also be consumed for hydration, water is recommended as it does not contain any added sugars, calories or additives. Some experts believe the best way to drink water is to drink when the individual gets thirsty and stop drinking once they are no longer thirsty. Moreover, the fluid requirement of individuals living in hot climates or those who work out regularly is more than individuals living a sedentary lifestyle.
Boost Your Immunity With Allswell™ Immunity Drink
Allswell™ Immunity Drink is designed to help boost your immunity on its daily consumption. Allswell™ Immunity Drink is unique because it is composed of Wellmune® yeast beta-glucan, which helps strengthen the immune system. The amount Wellmune® recommended to be consumed per day to attain its maximum benefits is 0.2 grams. The immunity drink also contains a combination of mixed berries, which are rich in important vitamins and antioxidants that further build up immunity. In addition, every 100ml drink contains less than 5 grams of sugar, making it a healthier choice for you. It is also preservatives free and contains no added colours. So get your Allswell™ Immunity drink today and #nevermissaday!
*Wellmune® is a registered trademark of Kerry Group.
References:
- Carr, A. C., & Maggini, S. (2017). Vitamin C and Immune Function. Nutrients, 9(11), 1211. https://doi.org/10.3390/nu9111211
- Neidich, S. D., Green, W. D., Rebeles, J., Karlsson, E. A., Schultz-Cherry, S., Noah, T. L., Chakladar, S., Hudgens, M. G., Weir, S. S., & Beck, M. A. (2017). Increased risk of influenza among vaccinated adults who are obese. International journal of obesity (2005), 41(9), 1324–1330. https://doi.org/10.1038/ijo.2017.131
- Acton, R. B., Vanderlee, L., Hobin, E. P., & Hammond, D. (2017). Added sugar in the packaged foods and beverages available at a major Canadian retailer in 2015: a descriptive analysis. CMAJ open, 5(1), E1–E6. https://doi.org/10.9778/cmajo.20160076
- Hawkins, J., Baker, C., Cherry, L., & Dunne, E. (2019). Black elderberry (Sambucus nigra) supplementation effectively treats upper respiratory symptoms: A meta-analysis of randomized, controlled clinical trials. Complementary therapies in medicine, 42, 361–365. https://doi.org/10.1016/j.ctim.2018.12.004
- Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition reviews, 68(8), 439–458. https://doi.org/10.1111/j.1753-4887.2010.00304.x