Immunity Boosters

The immune system is a network of cells and proteins that defends the body against infection. It keeps a record of every germ it has ever defeated so it can recognise it and destroy the germ quickly, should it enter the body again. Several cells and organs work together as a team for extra protection. Your immune system works hard to maintain your health each day, but there are things you can do to provide an extra boost.

 

 

Many people find themselves taking daily vitamins with a lack of knowledge of what they do. With winter on the way, you may want to add vitamins into your diet to help prepare your immune system. Vitamins and supplements provide nutrients that are missing or not consumed in your diet.  Here’s our top five to help maintain your health this winter:

 

1. Vitamin C

Vitamin C has been linked to so many amazing health benefits and if you aren’t getting enough, you should consider adding it to your diet!

There are lots of health benefits to adding Vitamin C to your diet, these include: assisting your body in absorbing iron, may help you manage blood pressure and lower your risk of heart disease, helping to protect against the common cold, preventing cardiovascular disease, eye disease and cataracts, cancer and stroke.

 

For your skin, it is proven to help with anti-aging, minimising fine lines and wrinkles, healing wounds quicker, fighting pigmentation, increasing collagen production and can help with dry skin.

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Your hair will even see benefits as it promotes growth, fights dandruff and helps prevent hair loss.

 

You may think that you need to eat ridiculous amounts of oranges to obtain your daily dose of Vitamin C, the good news is that you don’t! As your body doesn’t produce it, here are some ways to ensure you get enough to reap the rewards:

 

There are plenty of foods such as grapefruits, tangerines, papaya, kiwi fruit, lemon, lime, capsicums, tomatoes, strawberries, spinach, kale and broccoli that will give you a boost. Keep this in mind when you are next at your local produce market or supermarket. Idea: add some of these key ingredients to your morning smoothie!

 

2. Elderberry

Elderberry is also known as ‘Sambucus nigra’ and is native to Europe and North America. Elderberry is a powerful fruit that contains vitamin A, potassium, folate, calcium and iron.

 

It is common to find Elderberry in a variety of vitamins and supplements as it has a tradition of being used as a winter remedy to fight the common cold and flu.

If you are experiencing a cold, we suggest taking Elderberry at the first sign of a sniffle – and to look after yourself, of course.

 

Other benefits of this berry include: reducing the appearance of wrinkles and age spots, encourages weight loss, eliminates excess cholesterol from your body, promotes bone strength, boosts your gastrointestinal system, reduces blood pressure, manages diabetes and alleviates respiratory conditions such as a cold and cough.

 

You can find this super ingredient in many forms (capsules, drops, lozenges, syrups and gummies) at your local Ramsay Pharmacy.

 

 

3. Echinacea

Echinacea is one of the most popular over-the-counter herbal remedies for the common cold or flu. Apart from treating infections and viruses, it is also used to treat pain, inflammation and migraines. This antioxidant has also been linked to lowering blood sugar levels and feelings of anxiety.

 

As Echinacea plants are native to North America and aren’t commonly used in foods, a supplement is the best way to add it to your diet. A supplement can be taken daily, especially through the winter season to support your immune system.

 

4. Garlic

Garlic is very popular and often used in cooking; however you may not know all the health benefits that are linked to it. Garlic contains minerals such as zinc, vitamin C and vitamin B6 and is a good source of fibre.

 

The benefits of having garlic in your diet include cold and flu prevention and helping to reduce the severity of symptoms if you are unwell.

 

To maximise the health benefits of garlic it is best to eat it fresh.  Crush or slice all of your garlic before you eat it and use more than one clove per meal if you can.   Before you cook your crushed garlic let it stand for 10 minutes. Remember to store garlic in a cool, dry and well-ventilated area as moisture can encourage the growth of mould.  If you don’t like the taste or smell of garlic, a supplement is a good alternative.

 

 

5. Magnesium

Magnesium is an essential mineral that is obtained through food.  It is absorbed through the bowel and then stored mainly in bone and soft tissue. Magnesium is good for the body as it promotes muscle relaxation, a good night’s sleep, reduces stress, mood balance and helps to maintain heart and bone health. It can also assist in health conditions such as muscular problems (cramps, aches and pains), migraines, headaches, period pain, anxiety and fatigue.

 

A magnesium deficiency can be caused by a poor diet, digestive problems, type 2 diabetes and some medications. Symptoms of a deficiency can be loss of appetite, nausea, vomiting, fatigue, weakness, shaking, muscle spasms, sleepiness and abnormal heart rhythms.

 

To avoid magnesium deficiency, eat foods that are rich in Magnesium such as leafy green vegetables (bok choy, cabbage, spinach and kale), lentils, beans, chickpeas, nuts, fish, figs, bananas, seeds, wholegrains and potatoes.

 

You can find magnesium supplements in the form of creams, gels, tablets or even in bath salts at your closest Ramsay Pharmacy.

 

 

Chat to your Ramsay Pharmacist

Vitamins and supplements aren’t appropriate for everyone. Your pharmacist will be able to recommend if you require an additional supplement, what product may be suitable, the quantity required and can take into consideration your current medication and health status. We also recommend if you are pregnant, breastfeeding, elderly or taking other medications that you chat to the pharmacist to ensure the product is right for you.

 

 

References

 

https://www.healthline.com/nutrition/vitamin-c-benefits

   

https://eaglenaturalhealth.com.au/health-wellness/healthy-immune-support/the-elderberry-effect/

 

https://www.healthdirect.gov.au/magnesium

 

https://www.ausnaturalcare.com.au/health/life-style/vitamins/health-benefits-of-magnesium

   

https://cenovis.com.au/content-hub/echinacea-can-help/

 

https://cenovis.com.au/content-hub/what-are-the-benefits-of-garlic/

 

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