Nutrition for Immune System 101
Remember the feeling of fatigue, constant sneezing and a light cough you can’t seem to get rid off for ages? Might mean something’s up with your immune system and you’ve gotten sick. Staying healthy is always a top priority for people who lead busy lives, as it enables us to stay on top of our game. Luckily, we can learn to nourish our defences, so that we can keep immunity up.
Beneficial nutrients and where to find them
For optimal function, our immune defense requires the right nutrients. Some supply energy to hunt down pathogens and provide building blocks to produce more immune cells. Others help make certain active molecules or have direct antimicrobial properties1.
Protein is essential for keeping our immunity strong. Try to include a variety of protein sources in your diet2. If you need an easy protein boost, try Maxler Golden Whey – a convenient and tasty option.
Our immune system also relies on fuel to stay active. Glutamine, an amino acid, acts as a vital energy source3. It can be found in foods like chicken, seafood, and grains4. If you’re looking for extra support, try Maxler 100% Golden Glutamine – a vegan-friendly powder that’s quick and effective for immune support.
Fatty acids such as omega-3s also play an important role. They reduce inflammation and enhance your body’s ability to fight infection. Good sources include oily fish like mackerel and plant-based sources5.
Micronutrients – vitamins and minerals – are critical for immune function.
- Vitamin A helps the body produce antibodies6.
- Vitamin C and Vitamin E function as antioxidants, protecting cells7.
- B Vitamins (B1, B2, B3, B12) support energy metabolism and immune signaling8.
- Vitamin D helps regulate immune responses9.
If you’re looking for extra immune support, vitamin C and vitamin D supplements can be a smart addition to your routine.
Minerals are also vital in supporting the body’s immune defenses. Zinc plays a key role in the development and function of immune cells10. Iron not only supports immune cell growth but also enhances our ability to fight off bacterial infections11. Copper assists in producing antibodies and defending against bacteria12. Selenium helps the body respond to and recover from bacterial and viral threats13.
If you’re looking to boost your intake of these important micronutrients, consider using a multivitamin designed to support immune health, such as Maxler Daily Max. Available in both tablet and effervescent forms, it provides comprehensive support in a convenient format.
Many of the vitamins and minerals that support immunity are naturally found in plant foods like fruits and vegetables14. These foods also contain powerful phytonutrients that promote overall and immune health
Charging up – whole foods for immunity
While a balanced diet supports overall health, certain foods go the extra mile in enhancing immune function. Whenever possible, opt for organic immune-boosting options.
Ginger is rich in plant compounds with antioxidant, anti-inflammatory, and immune-supporting properties16. Mushrooms contain beta-glucans—natural sugars that support the microbiome and the function of immune cells17.
Turmeric contains curcumin, a compound with anti-inflammatory and antimicrobial effects18. If fresh turmeric isn’t available, try Maxler Turmeric Curcumin with Bioperine. The added bioperine enhances curcumin absorption for better results19. These immune support capsules are especially helpful during seasonal transitions.
Chlorophyll may also contribute to immune defense due to its potential antiviral properties20. A convenient source is Maxler Liquid Chlorophyll, which provides an easy way to enjoy its benefits.
Organic immune boosters – echinacea and spirulina
Maxler offers two organic supplements that support your immune system—spirulina and echinacea.
Maxler Organic Spirulina is a nutrient-rich superfood that supports immune function by promoting the growth and development of immune cells21.
Echinacea is a traditional herb used by Native American communities to strengthen immune responses. It has well-documented anti-inflammatory and immune-modulating effects22.
Other ways to keep immunity strong
A healthy and varied diet plays a vital role in maintaining optimal immune function. However, there are additional lifestyle practices that can significantly support your body’s defenses:
- Exercise regularly – Physical activity is essential for supporting immune function and enhancing your body’s defense mechanisms23.
- Maintain a healthy weight – Reducing excess weight can improve immune response and help the body fight infections more effectively24.
- Prioritize sleep – Quality rest plays a crucial role in strengthening immunity25.
- Manage stress – Taking time to unwind and de-stress supports your immune system’s ability to function properly26.
From multivitamins to nutrient-rich whole foods, there are many ways to support your immune system. Complementing your nutrition with consistent movement, quality sleep, and effective stress management creates a holistic approach to well-being. For more guidance, explore our top wellness tips for immunity.
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