Strengthening immunity is a consistent and complex process. A balanced diet, sufficient physical activity, quality rest, a life free from harmful habits - all help to strengthen immunity. In order to avoid illness and other diseases, it is particularly important to consume a certain amount of nutrients every day, using products from different food groups. A person gets enough of the nutrients he needs from eating wholesome, healthy foods, but during the cold season, when fresh vegetables and fruit are less available, the body can become deficient in these nutrients through malnutrition or other reasons. In such cases, it may be necessary to replenish the body's reserves with immune-boosting vitamins and minerals.
How to know when it is time to boost the immunity?
Immunity can become weaker not only due to insufficient nutrients and vitamins, but also due to poor diet choices, sudden weight loss, alcohol consumption or cigarette smoking, or even air pollution. Immunity is also weakened by stress, prolonged physical or mental work and even lack of sleep.
It is important to take immunity supplements according to your body's needs. If you feel tired all the time, feel weak, are more sensitive or suffer from infectious diseases more often, these can be signs of weakened immunity.
What time of day are supplements recommended and how can they be combined?
To get the most out of your vitamins and supplements, take them at the right time of day and pay attention to which vitamins are recommended to combine with others, as this can play an important role in boosting your immunity.
- Vitamin D - is important for bone health, immunity, reducing the risk of heart disease, diabetes and certain cancers. Vitamin D is best absorbed with food, in the presence of dietary fat.
- Iron - low iron levels can cause fatigue and weaken the immune system. Iron is best taken on an empty stomach. Do not take it with tea, coffee or calcium as it can affect the iron absorption.
- Vitamin C - supports normal immune function and increases energy. Vitamin C only lasts in the body for a few hours, so it is best to spread your intake throughout the day.
- B vitamins - helps to ensure normal energy metabolism, promote normal nervous system function and help reduce fatigue.
- Vitamin E - important for maintaining a healthy cardiovascular system. Best absorbed when taken with dietary fats such as yoghurt, milk, nuts or avocado.
- Coenzyme Q10 - boosts cellular energy processes and increases physical endurance. It is better absorbed when taken with dietary fat.
- Zinc - contributes to the normal functioning of the immune, fertility and reproductive systems. It is most abundant in protein-rich foods such as fish, seafood, nuts and seeds. Avoid taking it on an empty stomach and at the same time as calcium or iron.
- Iodine - is responsible for thyroid hormone production and skin health. The most abundant sources are sea cabbage, shrimps, cod liver and milk.
- Calcium - is a mineral most often associated with healthy bones and teeth, although it also plays an important role in blood clotting, helping muscles to contract, and regulating normal heart rhythms and nerve functions. Dairy products, such as cheese, milk and yogurt, vegetables, such as broccoli and kale, fish with edible soft bones, such as sardines and canned salmon contain the highest amounts of calcium.
- Vitamin K - helps blood clot, helps wounds heal better, helps maintain bone health. Broccoli, cabbage, spinach, chard, parsley and vegetable oils contain the highest amounts.
- Fish oil - contains essential omega-3 fatty acids, which are essential for normal brain function, heart and eye health, as well as for the growth and development of the body. Omega-3 fatty acids are not produced by the body itself and can only be obtained through food or supplements.
- Magnesium - it contributes to healthy bones and teeth. The richest sources are legumes, nuts, seeds, whole-grain products, green leafy vegetables, as well as milk and yoghurt. Magnesium promotes relaxation and is often recommended to be taken at night. It is an essential micronutrient for quality sleep in adults.
It's important to remember to boost immunity naturally too - get at least 30-60 minutes of fresh air every day, exercise and keep your rooms ventilated. It is advisable to sleep at least 7-8 hours a day. Remember to eat healthy and balanced food - choose so-called "superfoods". These are nutritious foods that are high in vitamins and micronutrients - avocados, carrots, beetroot, broccoli, artichokes, brussels sprouts, sweet potatoes, most legumes, protein-rich foods and fruit.