How to Boost Your Immune System Naturally | Doctor Explains Vitamins and Minerals
Simply put, the immune system is a system that gives you immunity against bacteria, viruses, fungi and other parasites. One of the main components of your immune system is network of cells known as white blood cells. These cells help to fight off any foreign invaders in the body, it is therefore important that they are plentiful, work well and efficiently.
VITAMINS
Vitamins are substances that are found in tiny amounts in our food that are essential for our bodily functions. If we don’t have enough, we may run in to medical conditions and the opposite is true if we have too much.
This video will discuss which essential vitamins and minerals help to increase the production, efficacy and speed of the white blood cells, keeping you healthy and protected.
The guidelines given are based on an average adult’s Recommended Daily Allowance (RDA). This varies individually, for example, if you are pregnant, a child, adolescent or according to any medical conditions and medications you may be taking. It is therefore vital that you discuss your own individual vitamin allowance with your medical doctor.
VITAMIN A
Amongst other functions, Vitamin A is vital for our immune system. It helps to produce white blood cells. We also know that is helps with vision and there’s a suggestion that it could help with skin or acne if it is deficient.
Current daily recommendations for an adult are 700-900mcg (female and male respectively), the highest tolerable dose is 3000mcg.
Sources in food:
- Pumpkin
- Spinach
- Sweet Potato
- Carrots
Too much Vitamin A can be toxic causing symptoms such as joint pain, nausea, hair loss and in extreme situations, coma and death. An excess of Vitamin A consumption is if you take over 200mg in one sitting or over 10x the RDA regularly.
VITAMIN B6
Amongst other functions it promotes white blood cell production.
Current RDA is 1.3mg for an adult.
Sources in food:
- Chickpeas
- Tuna
- Salmon
- Avocado
With excessive amounts 1-6g a day you can get some nasty and potentially irreversible side effects such as nerve damage over time and light sensitivity.
VITAMIN C
Encourages white blood cell production and helps them function more effectively.
Current RDA for an adult is 75mg for women, 90mg for men. Highest tolerable dose is 2000mg per day
Sources in Food:
- Orange
- Grapefruit
- Red Bell pepper
- Broccoli
- Brussel sprouts
- Tomatoes
Side effects of having too much Vitamin C include diarrhoea, cramps and nausea. Some people report migraines at around 6g a day.
VITAMIN E
Enhances the immune response.
Current RDA for an adult is 15mg/day.
Sources in Food:
- Almonds
- Peanuts
- Sunflower seeds
- Avocado
It is important not to take too much Vitamin E as this can be toxic. Vitamin E can also interact with certain medications such as cholesterol lowering drugs and blood thinners. It is vital to consult with your medical doctor prior to any diet changes.
There are also some minerals and other foods that contribute to a healthy immune system.
GARLIC
Boosts some types of white blood cells when they encounter viruses causing the common cold of flu. Studies have shown that it also reduces the duration of sickness as well as the risk of getting sick in the first place.
Current RDA: 1 clove 2-3 a day. Crushing or slicing the clove helps to release the important enzymes.
You could take an Aged Garlic supplement if you prefer but take no more than 600-1200mg a day. Too much garlic can be toxic.
ZINC
Amongst other functions, Zinc boosts immune cell function and signalling.
Current RDA: 9mg a day, the highest tolerable dose is 40mg per day.
Sources in Food:
- Oatmeal
- Mushroom
- Chicken
Too much Zinc can cause an upset stomach, mouth irritation, fever and cough.
Having a healthy well balanced diet plays an integral part to having a healthy immune system. It is also important to exercise regularly, sleep well, limit alcohol and smoking and washing hands regularly. Taking an over the counter supplement should not be considered a substitute for having a healthy diet, it can be much easier to overdose of vitamins through a supplement than food. Always read the back of the label prior to purchase.
I hope that you’ve found this video useful and as always if you have any questions or comments, please do not hesitate to drop me a line in the comments section below.
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Take care and stay healthy,
Dr Nora
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