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Boost the Immune System Through Antioxidants
October 31, 2011Search more topics here
Our immune system is an intricate system of defenses that distinguishes between foreign substances within the body from healthy cells, when properly functioning. However a weakened immune system can be overpowered by pathogens, bacteria and viruses leaving the body vulnerable to disease, infection and illness. Additionally, our body is affected by free radicals, atoms with unpaired electrons that are highly reactive and cause damage to healthy cells. Free radicals are believed to be involved in degenerative diseases, the aging process and cancers especially when allowed to run free in the body. Free radicals can cause a breakdown in the body’s immune system leaving it susceptible to infection.
One way to neutralize free radicals is by introducing antioxidants into the body through the food that we eat. Antioxidants limit the damage done by free radicals and boost the immune system by increasing the production of white blood cells, which fight off infection in the body. They also help immune cells to fight foreign pathogens more efficiently and eliminate non-functioning cells from the body as well. Antioxidants can be mainly found in fresh fruits and vegetables and should be consumed on a daily basis. Next time you are feeling run down, have a cold or the flu, or fighting off an infection, turn to these antioxidants to get your body back on track.
Vitamin C
Vitamin C tops the list of immune boosting
antioxidants, because it is the most potent vitamin to increase the body’s
immune system. It is the most well known antioxidant, especially when a cold or
flu sneaks up on you. The reason that most people turn to vitamin C rich foods
during times of illness is because it encourages increased immune system
protection. Vitamin C helps the
body in two ways; it detects any sign of infection, bacteria or virus, and then
rids the body of them. Vitamin C increases the production of infection fighting
white blood cells and antibodies. It increases the levels of interferon in the
body, an antibody that coats cell surfaces. This protects cells from being
attacked by a virus. As an antioxidant vitamin C reduces free radicals in the
body. Free radicals damage cells and are responsible for a wide variety of
medical conditions ranging from the common cold to cancer. Vitamin C is also a
major component in collagen, that’s why vitamin C is such an important
antioxidant for anti aging. Skin is the body’s first line of defense against
invading organisms, and is made up of collagen. Collagen prevents pathogens
from getting inside the body. Without vitamin C collagen weakens allowing the
skin to become vulnerable to viruses and bacteria. Vitamin C has additional
benefits to the body including lowering blood pressure, raising the levels of
HDL (good) cholesterol and interfering with the process which fat is converted
to plaque, which in turn reduces the risk for cardiovascular disease. Vitamin C
is also associated with lower rates of colon, prostate and breast cancer. Only
200 mg of vitamin C daily is need to enhance the body’s immunity. That is equal
to 6 servings of fruits and vegetables a day. Additionally high doses of
vitamin C taken at the onset of a cold have been known to decrease the severity
of the symptoms.
Vitamin E
Vitamin E much like vitamin C is an
antioxidant that boosts the immune system. Vitamin E stimulates the production
of natural killer cells and B cells; both are part of the body’s first line of
defense. These cells seek out and destroy germ cells and cancer cells. B cells
are also the immune cells that product antibodies to destroy bacteria. Because
of vitamin E’s antioxidant attributes it has shown some reversal in immune
system decline that associated with aging. Unlike vitamin C, if too much
vitamin E is consumed it can actually be toxic and have the opposite effect on
the immune system. Between 100-400 mg a day of vitamin E is the recommended
amount, however this amount changes based on ones lifestyle. People who smoke,
don’t exercise or consume alcohol may need higher doses of vitamin E. On the
other hand if you eat a healthy diet, exercise regularly, avoid drugs;
cigarettes and alcohol smaller doses may be adequate. With vitamin E unlike
many of its other immune boosting counterparts it’s hard to consume more than
60 mg through ones diet alone, therefore supplementation may be necessary.
Consult a doctor before taking any vitamin E supplement to determine the
appropriate dosing amounts.
Carotenoids
Carotenoids is a large group of
antioxidants, most notable known is beta carotene which in the body is
converted to vitamin A. beta carotene increase the production of infection
fighting cells such as natural killer cells and T-cell lymphocytes. It also
enhances the ability of these cells to attack foreign pathogens. Carotenoids
are potent antioxidants that have been used to help protect against cancer by
stimulating macrophages to kill cancer cells by producing tumor necrosis
factor. Carotenoids reduce the risk for cardiovascular disease by reducing the
ability for fat and cholesterol to become arterial plaque.
Vitamin A
Vitamin A has immune boosting abilities
and anticancer properties. Although, beta-carotene can be converted to vitamin
A in the body. Vitamin A can also be consumed on its own. If the body already
has enough vitamin A then it will stop converting beta-carotene and use it
elsewhere. Vitamin A has many immune boosting functions. For starter it
enhances the function of white blood cells as the immune system cellular
defense. It also enhances the resistance to infection and carcinogens. Vitamin
A also builds up the body’s skin and mucus membranes to defend against
infection. Too much vitamin A can be toxic so consult a physician before
starting any supplements.
Bioflavonoids
Bioflavonoids are a group of
phytonutrients that come from plants and protect the body from environmental
pollutants. Bioflavonoids boost the immune system by blocking the entry to
cells in the body. When pollutants invade the body they attach to receptor
sites on the outside of cells then eat through the membrane. Bioflavonoids fill
up these receptor sites blocking toxins from entering and destroying cells.
Bioflavonoids reduce cholesterols ability to form plaque, which leads to heart
attack and stroke, and reduce the risk for cardiovascular disease.
Quercetin is a phytochemical that fights inflammation and reduces allergies. Luteolin another bioflavonoid, fights against inflammatory conditions such as Alzheimer’s. Catechins are flavenoids found in tea reduces the risk of heart disease, cancer and Alzheimer’s disease. A diet rich in fruits and vegetables will provide the body with a wide variety of bioflavonoids. Eat 6 servings of fruits and vegetables a day to get the recommended daily allowance.
Zinc
Zinc is a trace mineral needed in the body to
help boost the immune system. Zinc increases the production of white blood
cells and helps them fight off infection.
With the increased production of white blood cells more antibodies are
released to destroy toxins. Zinc also increased the production of killer cells
to fight against cancer, and slow their growth. Zinc should be taken in
moderation since too much can actually inhibit immune function. The best way to
consume zinc is through ones diet. The recommended daily allowance is 15-25 mg
a day.
Selenium
Selenium is another trace mineral used to
enhance the immune system. Selenium increases the production of natural killer
cells. It enhances the mobilization of cancer fighting cells. Even though
selenium is a mineral it is also an antioxidant, which helps to destroy free
radicals from damaging cells. Selenium deficiency may allow viruses to mutate
into more damaging pathogens. The recommended daily amount of selenium is
50-200mcg a day and is recommended to take in conjunction with vitamin E.
