Vitamin C: is crucial in boosting your immune system. Vitamin C may boost immunity by helping white blood cells function more effectively, strengthening your skin’s defense system, and helping wounds heal faster. The recommended daily intake is 75mg for women and 90mg for men. You can get your vitamin C intake from foods yellow peppers, kale, kiwis, broccoli, brussels sprouts and many more.
Vitamin D: is necessary for building and maintaining healthy bones. That's because calcium, the primary component of bone, can only be absorbed by your body when vitamin D is present. Your body makes vitamin D when direct sunlight converts a chemical in your skin into an active form of the vitamin (calciferol). US current guidelines consuming 400–800 IU (10–20 mcg). Vitamin D isn't found in many foods, but you can get it from fortified milk, fortified cereal, and fatty fish such as salmon, mackerel and sardines.
ZINC: keeps the immune system healthy, helps heal wounds, and supports average growth. Zinc is a popular remedy for fighting off colds and respiratory illness. The recommended allowance for zinc is 8 milligrams (mg) a day for women and 11 mg a day for men.
Tumeric- is a spice commonly used in Indian and Asian cuisine, including curries. It contains a bright-yellow compound known as curcumin, which emerging research suggests might enhance immune function. If you have any medical conditions — especially if you take blood thinners — check with your doctor before supplementing with curcumin.
Stick to a healthy diet:
Stick to a healthy diet that provides adequate essential nutrition and is rich in minimally processed natural foods. The most basic way to boost your immune system is to eat healthy diet consisting of fruits and vegetables. Both fruits and vegetables have a mix of vitamins and minerals that are important to our overall health. Eat protein, protein is vital to build and repair body tissue and fight viral and bacterial infections. Too little protein in our diets may lead to symptoms such as weakness, fatigue and poor immunity.
As for refined carbs and sugars, laboratory evidence suggests sugar may impair white blood cell function, but no credible evidence shows eating it makes you get more infections. However, other evidence suggests acute rises in blood sugar may increase risk of infections and complications. We do want to try to limit these blood sugar elevations. Refined carbohydrates and simple sugars are two of the biggest offenders for blood sugar spikes and therefore should be avoided.
Decrease Stress Levels:
Many people across the world are worried about strained finances, job security or any number of life circumstances. It may be difficult to reduce our stress but we can all try. Remember stress causes inflammation in the body and inflammation may impair your immune system.
Stay Active: Working out helps decrease your chances of developing heart disease. It also keeps your bones healthy and strong. Exercising causes your body’s antibodies and white blood cells to circulate throughout your body more rapidly, which means they can fight off viruses and bugs more quickly. Exercise also lowers your cortisol levels, which in turn helps decrease your chances of getting sick.
Hydrate: Drinking water is essential for your body. Water helps eliminate toxins and other harmful bacteria from the body, which may contribute to illness. Try to drink 8 glasses per day.
Get sleep: Sleep restores our bodies. Experts say A lack of sleep is frequently the culprit when people find that they're getting sick more often or unable to fend off ailments.
Wash your hands: A number of infectious diseases are spread by contaminated hands. People with contaminated hands can infect themselves – and unleash diseases that attack their immune system – by touching their face. They can also pass the infection to other people by shaking hands.
Here is when you should wash your hands:
Strengthening your immune system can benefit your body and boost your defenses against virus, bacteria and other pathogens. Remember during this time, embrace the time you have with your loved ones, talk to the people closest to you and reach out to those who may need a helping hand. Together is better, and we will get through this.
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