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Supplements are meant to replenish all essential nutrition that one can’t procure from direct source of food items. In the last few years, amidst busy schedule and ever-rising sedentary lifestyle, it has become a herculean job to keep a track over nutritional inflow daily.
Now, when the whole world is at stall, people are not moving anywhere and hardly engage in any form of physical activities, despite a lot of awareness for daily workout, people are just counting days to be off these unprecedented days of the crisis.
Amid all these inactivities and foul moods that are emerging as the good reasons for foiling everyone’s motivation as well as physical health, activities like cooking and workout can be noble things to do to avoid any boredom. However, to be practical self-cooking is great but doing the same thing each and every day is not a cup of tea for everyone. Well, in such cases supplements can be one sure thing that one can take to meet all essential nutrition of everyday. But before we actually hit the talking point of this article, we must understand the effectiveness of supplements over our immune system?
At this unprecedented time of lockdown where everybody is advised to follow a self-quarantine, it is important that people to keep their immune system intact and without any flaw. Sportz Business Insights tries to dig-in to the topic and tries to reveal the role of different health supplement to our body:
Good Nutrition at such times are important to keep yourself immune, such times when you are locked down it’s the best time when one can do a self-check
And adopt some good eating habits and include some immunity boosting foods in their diet plan.
Immunity boosting foods and/or supplements that can be included in daily diets are
Protein plays a very important role in the body’s immune system, especially for healing and recovery.
Your body uses protein to build and repair tissues, to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.
Source: paneer, cheese, tofu, eggs, meat, legumes, lentils etc. Supplemental source – There might be times when the above sources are either not liked or preferred or not available in such cases to fulfill the need of protein then one can use whey or casein, whey, and casein both provide Class A proteins approx. 20-24g per standard scoop.
Probiotics play an important to improve intestinal flora balance, inhibit harmful bacteria, promote good digestion, boost immune function, and increase resistance to infection. Food source – Apple cider vinegar, Greek yogurt, and curd etc. Supplemental source – Tablets
Vitamin A helps regulate the immune system and protect against infections by keeping skin and tissues in the mouth, stomach, intestines, and respiratory system healthy.
Source: potatoes, carrots, broccoli, spinach, red bell peppers, apricots, eggs, or foods labeled “vitamin A fortified,” such as milk or some cereals.
Supplemental source – Vit A or Multivitamin tablets.
As the vitamin D receptor is expressed on immune cells (B cells, T cells, and antigen-presenting cells) and these immunologic cells are all are capable of synthesizing the active vitamin D metabolite, vitamin D has the capability of acting in an autocrine manner in a local immunologic milieu. Vitamin D can modulate innate and adaptive immune responses. Deficiency in vitamin D is associated with increased autoimmunity as well as an increased susceptibility to infection.
Source: Vitamin D Supplementation tablet or sachet if tested low once a week for 8-12 weeks else to be on maintenance.
Vitamin E is also a powerful antioxidant. Vitamin E is crucial for maintaining a healthy immune system, in older people.
Source: Almonds, sunflower seeds, hazelnuts, peanut butter. Supplemental source – Vit E or Multivitamin tablets.
Vitamin C is essential and acts as an antioxidant that help fight to free radicals, a type of unstable molecule known to damage the immune system.
Vitamin C may is also particularly helpful in boosting the immune systems of people under major stress.
Source: citrus fruits, kiwi, berries, red and green peppers, broccoli, .amla, kale, spinach, tomato
Supplemental source – Vit C or Multivitamin tablets.
Vitamin B6 is vital to supporting biochemical reactions in the immune system
Source: chicken, fish like salmon and tuna, green vegetables and in chickpeas, Mushrooms
Supplemental source – Vit B complex or Multivitamin tablets.
Zinc is an essential mineral involved in the production of certain immune cells. The National Institutes of Health (NIH) caution that even mildly low levels of zinc may impair your immune function.
Source: cashew, chickpeas
Supplemental source – zinc or Multivitamin-multimineral tablets.
Omega-3 fatty acids are a type of essential fatty acid known to suppress inflammation and keep the immune system in check.
Source: some types of fish, flaxseed, walnuts, and supplementation.
Supplemental source – Omega 3, flaxseed tablets.
Being rich in antioxidants called Polyphenols. Polyphenols are efficient infection fighters. They protect the body against potential viruses, infections, and sickness.
Dark chocolate contains a heavy concentration of theobromine, an antioxidant that has been proven to alleviate coughing.
A study published in the NCBI found that olive oil’s high content of polyunsaturated fatty acids acts as an anti-inflammatory agent in the body.
Turmeric, cumin, coriander seeds, fennel seeds, ginger (fresh or dried), pepper, cinnamon, cardamom, garlic, cloves, Star anise
These have antioxidant and anti-inflammatory properties each on their own is a powerful superfood for immunity boosting. No supplements are suggested for above as the Indian diet preparations mostly include above in good amounts as required unless an underlined medical condition requires external supplementation.
Other items including whole grains and variety of fruits and vegetables can overall constitute super immunity
Caution Note: Dosage of Supplements depends on the requirements of the sports, training intensities diet, existing medical conditions which are customized as per individual for the same it’s required to consult a nutritionist before starting any supplementation dosages.
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