We all want better immune systems! I certainly don’t want to get sick, and my immune system is my best line of defense against illness. The same goes for you folks, too.
There are a lot of things you can do to help keep your immune system in top share. Getting solid sleep consistently, keeping your stress levels down and exercising are all well-known immune-supporting activities. Your diet plays a role in how well your immune system is doing, too. One key part of your diet that can help support your immune system and your overall health is antioxidants, especially the four below.
Vitamin C
It’s probably no surprise to you, but it still has to be noted that vitamin C is a great antioxidant that contributes to the health of your immune system. Since it’s water soluble, your body’s storage of vitamin C is limited, so you need to take it in consistently. You’ll find plenty of vitamin C in many veggies and fruits, including citrus fruits, bell peppers, strawberries, broccoli and kiwi.
Epigallocatechin 3-gallate (EGCG)
This antioxidant is the reason green tea has such a great reputation, as EGCG is plentiful in that drink. You can take a green tea supplement or drink the tea itself, but it’s important to check the ingredients on any green tea you’re considering before buying. Some green teas have more sugar and additives than anything else.
Curcumin
The active ingredient in turmeric, curcumin is also behind its yellow pigment. In the cooking space, turmeric is know for its role in golden milk and curries. Curcumin has been shown to improve oxidative stress markers in studies, including in a study published in the Foods journal (https://pubmed.ncbi.nlm.nih.gov/29065496/). Since curcumin isn’t readily bioavailable, your body isn’t able to capture its benefits in full on its own or if you consume it from turmeric. However, adding some other spices into the mix–such as fenugreek and black pepper–can improve your body’s absorption of curcumin.
Vitamin E
Best absorbed with fat, vitamin E acts as an antioxidant by preventing the formation of free radicals when fat is burned or oxidized. Found in seeds and nuts, you can also get vitamin E from green and leafy veggies.
Your immune system health starts with you and your diet. Add some of the antioxidants above into your regular diet to help boost your immune system now and going forward.
