Did you know 90% of Americans are nutrient deficient? We’re approaching a “well-fed but undernourished” crisis where currently almost half of U.S adults have a poor diet and are missing out on vital vitamins, minerals, and fiber.
With allergy season approaching, your immune system needs quality fuel. It’s time to stop just eating and start nourishing. Read on to learn the most common dietary deficiencies and how to strengthen your immunity through better food choices.
Your immune system is a complex network of cells, organs, and tissues that serve as your body’s personal defense against a constant barrage of bacteria, viruses, and parasites. When your immune system is weak, you’re more susceptible to infections and other health issues.
These factors can lower your immune system and put you at greater risk of getting sick:
While all these factors are in our control, nutrition is the cornerstone of our immune health so let’s dig in!
One of the most common vitamin deficiencies in the U.S. is vitamin D with approximately 94% of the U.S. population not meeting the daily requirement. Additionally, the requirement is not met with 89% of Americans for vitamin E, 52% for magnesium, 44% for calcium, 43% for vitamin A, and 39% for vitamin C.
In addition to weakening your immune system, vitamin deficiencies can cause other serious symptoms including exhaustion, vision, hair and memory loss, nerve pain, and more.
By consuming the right foods, you can help avoid vitamin deficiencies and improve your immune health.
Foods that are most beneficial for boosting your immune system include:
Berries –Low in calories and high in antioxidants and vitamins C, E and K, berries can help lower cholesterol, regulate blood sugar, and support digestive health.
Yogurt – The probiotics in yogurt support your gut health, which influences immune function. Yogurt is also a great source of B12, vitamin D and zinc.
Fish oil – Fatty fish rich in vitamin D, B2 (riboflavin) and omega-3 fatty acids such as salmon or tuna, is good for your heart and brain as well.
Leafy greens –Filled with vitamins A, C, E, K and antioxidants, leafy greens like kale and spinach are great for lowering blood pressure and supporting strong bones.
Citrus fruits – These nutrient dense powerhouses containing vitamins B, C and antioxidants also help with heart, skin and digestive health.
Brightly colored vegetables – Red peppers and other bright vegetables are high in vitamin A, C, K and antioxidants. These vegetables are great for reducing chronic disease risk and combating inflammation.
You’ve probably heard the phrase, “You are what you eat.” Research shows that a well-balanced diet filled with foods like these can have a real impact on your immune health.
Vitamin D – Taking a vitamin D supplement is most important. Vitamin D enhances the pathogen-fighting effects of monocytes and macrophages – white blood cells that play a vital role in your immune system – and increases the amount of white blood cells that your body produces.
Vitamin C – Supports the function of immune cells and helps protect against oxidative stress (an antioxidant imbalance that can cause cancer, cardiovascular disease, and other chronic conditions).
Zinc – Reduces inflammation and helps prevent foreign pathogens from entering your body. Zinc is also effective in lessening the severity and duration of the common cold if taken within 24 hours of symptoms.
If you prefer not to take over-the-counter supplements, consider natural options like elderberry, echinacea, and probiotics for similar benefits. When taking supplements, you should always purchase from a reputable seller and directly follow the package labeling.
If you’re on any prescription medications, be sure to check with your provider before adding supplements to your routine. Some combinations can cause unexpected side effects!
Winter may have weakened your immune system, but spring is an ideal time to get your immunity back on track.
If you are experiencing signs of illness , vybe is here for you! All vybe locations are open 7 days a week with extended hours, so walk in or schedule an appointment today.
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