Top 7 Nutrients For Immune Health in 2021

1. Top 7 Nutrients For Immune Health in 2021

2. Introduction As cold and flu season approaches and the COVID-19 pandemic continues on, a lot of people have become more interested in ways to improve their immune health with hopes of potentially warding off illness. While immune function is influenced by a multitude of factors including genetics, your environment, stress, sleep, how often you exercise and the overall quality of your diet, there are a few nutrients in particular that have specific roles to support immune function.

3. Today, we’ll dive deep into 7 nutrients that support healthy immune function.

4. Black Elderberry Black elderberry, also called Sambucus nigra, is a type of berry rich in phenolic acids, flavonols (quercetin, kaempferol and isorhamnetin) and anthocyanins (this gives the fruit its purple color!). All these nutrients provide strong antioxidant effects like reducing oxidative damage in the body, decreasing inflammation and supporting the immune response. How to consume Elderberry: Elderberry is often used commercially in the form of lozenges or syrups to shorten length of the common cold and flu. One study showed patients receiving 15 ml of elderberry 4x/day for 5 days had shortened the length of their sickness by 4 days. Another study showed that by taking 300 mg of elderberry extract 3x/day reduced illness length by 2 days.

5. Vitamin D Vitamin D is often known for its important role in bone health, but we now know how it also plays a big role in regulating the body's immune response and helping to control inflammation. The research is showing a correlation between those with vitamin D deficiency and increased COVID-19 risk. How to consume Vitamin D: you can get vitamin D from sunshine exposure and foods like fatty fish (like trout from Mini Fish), egg yolks, mushrooms exposed to UV light, fortified juice and milk products. When supplementing, it’s important to note that The RDA (Recommended Dietary Allowance) for vitamin D is 600 IU for adults, but based on your labs you may take a supplement with more than that.

6. Vitamin C Vitamin C is a water-soluble nutrient with high antioxidant activity which supports the body's immune and healing response. Regarding COVID-19, at this time, there is no evidence that shows taking supplemental vitamin C will prevent COVID-19 risk. How to consume Vitamin C: Foods like citrus fruits, tomatoes, bell peppers, broccoli, brussels sprouts and potatoes are all easy ways to increase your vitamin C intake. The RDA for Vitamin C is 90 mg for men and 75 mg for females. If you smoke, an extra 35 mg/day is recommended in order to further support lung function. Keep in mind that the upper limit for vitamin C is 2000 IU and exceeding that may cause diarrhea, nausea, abdominal cramps, and other gastrointestinal disturbances.

7. Turmeric Turmeric is a yellow-orange spice which contains Curcumin, a powerful anti-inflammatory and antioxidant nutrient. Curcumin supplementation has been shown to improve mood scores, lower cortisol levels and lower blood levels of acute-phase proteins. How to consume Turmeric: You can add turmeric spice to eggs, roasted veggies, blend it into smoothies & soups, or drink it as a tea! If you supplement, keep in mind the Joint FAO/WHO Expert Committee on Food Additives (JECFA) has set the acceptable dietary intake for curcumin as 1.4 mg per pound (3 mg/kg) of body weight per day, or approximately 210 mg for a 150-pound person. Using this information, you can determine how much turmeric is needed for your body! For example, 1 capsule of BioOptimal Turmeric will provide you with 400mg of turmeric.

8. CB2 Oil CB2 oil has 100% natural Terpenes that provides a sense of calm, help the body feel relaxed and grounded. Nutura's non prescription CBD oil alternative promotes sleep and helps the body regenerate and recover. How to consume CB2 Oil: Use Nutura Wellnessoffers CB2 wellness supplements as liquid form. These CB2 Activate™ formulas offer a range of benefits: Calm, Sleep, Recover - provides a sense of calm, promotes deep sleep and helps the body regenerate and recover.

9. Chaga Chaga is a type of mushroom with antioxidant properties that may help to fight free radicals and reduce inflammation. Chaga has been shown to stimulate the production of white blood cells, which are important in warding off viruses in the body. However, it's important to note the majority of research done around the benefits of chaga has been conducted in animal studies, so more robust research is needed. How to consume Chaga: Chaga can be found in the form of teas (like Teeccino), pills, and powders. It's important to note that no human studies have been conducted in order to offer an appropriate dose recommendation. As always, speak with your doctor about potential interactions with medications before taking a product like this.

10. Zinc Zinc is an abundant trace mineral in the body involved in numerous aspects of cellular metabolism. For the immune system to function properly, zinc is essential! How to consume Zinc: Oysters are an excellent source of zinc. In fact, 6 medium oysters (3 oz total) contain 673% of the daily value for Zinc! Red meat, poultry, crab, and fortified breakfast cereals are good sources as well. The RDA for zinc is 8 mg for adult females and 11 mg for adult males. The upper limit of zinc is 40 mg and exceeding this may result in nausea, vomiting, loss of appetite, abdominal cramps, diarrhea, and headaches.

11. Bottom Line The best way to improve immune health is by making lifestyle changes like: • Increasing consumption of antioxidant-rich plant foods - the more colors the better! For more ideas of how to include more nutrients into your diet, check out my book Eat Your Vitamins! • Getting adequate rest (7-9 hours is best) • Having a stress management routine. This can be things like getting your nails/hair done, but also focusing on mental health too! • Adding in at least 150 minutes of exercise each week. The best way to do this is by finding some activity you actually enjoy