Our immune system does a lot for us, working around the clock to protect us from bacteria, viruses, and toxins. But the factors that weaken the immune system—everything from diet to pollution—are working just as hard, and some of them are near impossible to avoid.
So what can be done in a world that doesn’t feel very immune-system friendly? A lot, it turns out. One immune system defender in particular deserves special attention: antioxidants.
What are antioxidants?
Antioxidants are compounds that scavenge and neutralize free radicals, which are unstable molecules that contribute to inflammation, aging, and various health conditions. Antioxidants can be found in many natural food sources, such as fruits, vegetables, and whole grains. The common types of antioxidants from dietary sources include vitamins, phytonutrients, and some trace minerals.
When it comes to immune health, antioxidants have three main jobs:
Enhance the activity of white blood cells
White blood cells are essential for fighting off infection. Antioxidants help preserve the function of immune cells by maintaining an environment of low oxidative stress and protecting the integrity and function of membrane lipids of immune cells.
Help neutralize free radicals
Free radicals are naturally produced by the body during metabolism, but poor diet, stress and environmental pollutants can cause their levels to spike.This spike in free radiucals leads to oxidative stress and an environment that can cause damage to all types of biomolecules (enzymes, DNA, membrane lipids, carbohydrates), cells, and tissues. Antioxidants help neutralize the effects free radicals can have on the body, reducing cellular damage and boosting your immune system's defenses.
Help modulate inflammation
While short-term inflammation is a natural immune response, chronic inflammation can weaken immunity. Antioxidants like polyphenols and flavonoids have anti-inflammatory properties, which can block the production of pro-inflammation mediators, helping to regulate immune responses and keep inflammation in check.
Keeping the immune system functioing as it should is no small feat, but antioxidants are certainly up to the task!
How to get more immune-supporting antioxidants
You can never have too many helpers supporting your immune system, and adding more antioxidants to your life is a simple way to keep that support going.
Before you do anything else, take a look at your diet. Are you eating plenty of fruits and vegetables? (The more natural color in your diet, the better.) If you’re like most people, you probably aren’t—but that’s a problem that can be fixed.
To get the most antioxidant bang for your buck, focus on these foods to start with.
Berries
Berries are loaded with vitamins A, C, and E, as well as anthocyanins and flavonoids, powerful antioxidants that support immune function. The darker the color (blackberries, blueberries, cranberries, etc.), the more antioxidant support you’ll get.
Citrus fruits
Oranges, grapefruits, and lemons are famous for their high vitamin C content, which is why they’re a common go-to during cold and flu season. They are also rich in carotenoids (vitamin A), which is responsible for the red, orange, and yellow colors. In addition to supporting immune function, vitamin C stimulates the production of white blood cells, which helps the body fend off infections.
Don’t eat enough vitamin C–rich foods everyday? Fill in the gaps with a supplement like Bio-C.
Leafy greens
Leafy greens include spinach, kale, and Swiss chard. Most leafy greens contain high amounts of vitamins A, C, E, and K. Leafy greens are also rich in phytonutrients like chlorophyll, phenolics compounds, and flavonoids. These antioxidants work together to enhance the body’s natural immune responses.
Nuts and seeds
Nuts and seeds are a good source of vitamin E, phenolics, and flavonoid compounds. Fun fact: A significant portion of the antioxidants are located in the skin or seed coating, so nuts stored with intact outer shells tend to preserve more antioxidants than those that are peeled.
Matcha
Certain types of green tea, like matcha, are loaded with catechins, polyphenols, and vitamin C, which have potent immune-boosting properties. Unicity’s Chi-Oka Matcha undergoes a meticulous shade-grown process to enhance its natural potency, including higher levels of chlorophyll and catechins. Matcha is also a great energy boost for those sluggish afternoons.
Other ways to support immune health
Antioxidants are one of the best defenders we have to support immune health, but they’re not the only defensive weapon in our toolbox. Lifestyle changes can make a big difference, too.
To maximize the benefits of the immune-boosting effects of antioxidants, add these simple lifestyle tips to your routine:
Stay hydrated.
Water helps transport nutrients, including antioxidants, throughout the body, and aids in flushing out toxins.
Get enough sleep.
Quality sleep is essential for a well-functioning immune system.
Limit ultra-processed foods.
These foods are a prevalent part of the modern diet, so they’re hard to avoid. However, antioxidants can’t counteract the effects of excess sugar and unhealthy fats entirely, so it’s best to replace ultra-processed foods with whole foods wherever you can.
Manage stress.
Stress hits all of us from time to time, which can weaken the immune system if left unchecked. Manage stressful periods with activities like walking, yoga, or meditation to help balance stress levels.
Maintain a healthy gut.
Around 70-80% of immune cells are present in the gut, making gut health pretty important for overall health. A dietary supplement like Probionic Plus can help support the beneficial bacteria in the gut to help maintain a balanced and diverse microbiome.
Harnessing the power of antioxidants
Our bodies do most of the work to support a healthy immune system, but a bit of extra help from us can go a long way. Whether it’s through a cup of matcha, a handful of berries, or a colorful salad, we can boost immunity naturally and invest in long-term health.
Commentaires