What to Eat for Better Immunity

Our gut is the key to our immunity. Within our gut are several million living cultures of bacteria that are created and fed by the food we eat. These bacteria and fungi make up the gut’s microbiome. Your gut microbiome has a direct impact on your immune cells. If your gut is healthy, you will have better immunity. 

If your gut is unhealthy, or its microbiome is out of whack, you will have lower immunity. This is because our gut microbiome tells our immune cells how to behave and encourages them to reproduce. An imbalance in the gut microbiome (“dysbiosis”) can also lead to inflammation in the lining of the gut, which allows bacterial cells to pass through. The inflammation and bacteria stimulate further immune system response, inhibiting the body’s ability to fight germs. 

Can Vitamins Improve Immunity?

Many of us load up on immunity vitamins, gummies, or wellness shots at the first sign of a sniffle or ache. The immunity-boosting powers of vitamin C are the stuff of legend. But do vitamin and mineral supplements really help? Researchers have yet to find proof that they do.

Eating meals of diverse colors and flavors, filling up on fiber-rich plants, and getting your C from fruits and vegetables will have much more of an effect than a vitamin-infused gummy ever could. 

What to Eat to Achieve Immunity

There are several foods you should incorporate into your diet that can play a vital role in boosting your immune system and keeping you healthy, including:

  • Blueberries. Blueberries contain anthocyanin, a type of flavonoid with antioxidant properties that can boost your immunity. Blueberries have been shown to lower your chance of catching a respiratory tract infection. 
  • Dark Chocolate. Theobromine, an antioxidant, is found in dark chocolate. Researchers believe it can protect your cells from free radicals, which damage the body’s cells and contribute to disease.
  • Turmeric. This yellow spice is used in cooking and alternative medicine. Turmeric contains curcumin, which has high antioxidant and anti-inflammatory properties.
  • Oily Fish. Omega-3 fatty acids also have an anti-inflammatory effect and can be found in salmon and tuna. 
  • Broccoli. Oranges aren’t the only source of Vitamin C. Broccoli is a great source of it, as well as antioxidants.
  • Sweet Potatoes. These are rich in beta carotene, an antioxidant that is also a source of Vitamin A, which helps with skin health and protection from skin damage.
  • Spinach. Spinach contains several essential nutrients and antioxidants, as well as Vitamins C and E, which can help support the immune system.
  • Garlic. This common homeopathic cure is used to prevent colds and illness.
  • Kefir. Live cultures of bacteria live inside Kefir, allowing it to help balance the microbiome, reduce inflammation, and increase the destruction of free radicals.
  • Sunflower Seeds. These tasty seeds are rich in Vitamin E, which fights off free radicals. 

Other Ways to Achieve Immunity

In addition to improving the way you eat, other lifestyle changes can lead to better immune health:

  • Quit smoking. Smoking can cause a whole host of issues, including cancer, cardiovascular disease, and cataracts. It can also cause respiratory tract infections, poorer quality of life because of health issues, and increased frailty? 
  • Exercise regularly. Moving your body can have a great impact on your gut health – the more you move, the more you reduce inflammation and shore up a leaky gut. Exercise also improves the composition of your gut microbiome, ultimately improving your immunity. 
  • Get adequate sleep. Sleep is crucial for a strong immune system. When you are run-down or chronically exhausted, your body’s defenses likewise lose their no energy. This makes it easier for viruses and infections to gain traction. Getting the sleep your body needs will help it keep its defenses up.
  • Minimize stress. Mental stress takes its toll on the body, making it less able to fight off antigens and more susceptible to infections and viruses.

How We Help Your Gut

At Jetson, we know gut health is the key to our immunity. This is why we have specifically created our immunity blend probiotic. Immunity is made up of five probiotic strains, a dose of vitamin C, and echinacea. 

  • Bacillus subtilis DE111 is a spore probiotic, which means it’s more durable and less sensitive to pH level, heat, and antibiotics than other strains. It starts working the moment you take it to increase the levels of good bacteria in your gut. 
  • Lactobacillus acidophilus La-14 helps lower the gut pH and creates a hostile environment for harmful bacteria. 
  • Bifidobacterium lactis HN019 is found in the human gut and supports intestinal transit time, and increases our natural cellular immune function. 
  • Lactobacillus rhamnosus GG also exists naturally in the body and helps normalize gut permeability. 
  • Bifidobacterum lactis BI-04 is a human isolate probiotics strain that reduces disturbances of the gut microbiome balance. 
  • Echinacea is proven to shorten the duration of the common cold and flu by helping your immune system increase its number of white blood cells. 
  • Vitamin C from acerola cherry extract is a vital micronutrient that helps boost immunity by supporting cellular functions and your body’s ability to adapt.

There may not be a magic pill for the common cold out there just yet, but our Immunity probiotic comes pretty close!

Sources:

Hsin-Jung Wu and Eric Wu, “The Role of Gut Microbiota in Immune Homeostasis and Autoimmunity.” Gut Microbes, Jan 1, 2021. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3337124/

“Can supplements help boost your immune system?” Harvard Health, Jan. 1, 2020. https://www.health.harvard.edu/staying-healthy/can-supplements-help-boost-your-immune-system

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