Today, I offer you some key information on how to boost your immune system with supplements. These are the vitamins, minerals and other natural substances that correct the deficiencies in your diet. They improve and maintain your overall health, prevent disease, and enhance your energy and endurance.
Vitamin C and vitamin EVitamin C increases your body’s white cell counts and enhances your levels of virus-fighting interferon. It reduces stress and high blood pressure and increases good cholesterol. People who consume a diet high in vitamin C have lower rates of colon, prostate and breast cancer. Vitamin C also repairs collagen, the main component of your body’s ligaments, tendons, bones and skin. Most experts say that 200-1000 mg per day of vitamin C is sufficient.
Vitamin E is an antioxidant like vitamin C. It stimulates natural killer cells that seek out and terminate germs and cancer cells. It enhances the creation of B-cells which produce anti-bodies to kill bacteria. Vitamin E becomes more important as we age and lose the ability to create B-cells. A study of 87,000 nurses conducted by the Harvard School of Public Health showed that vitamin E supplementation cut the risk of heart attacks by fifty percent. You need 100-400 mg per day of vitamin E and those who smoke or drink need higher dosages.
Beta-carotene is another antioxidant that increases natural killer cells, infection fighting cells and T-cells. It cleans up excess free radicals and slows down the aging process. It also reduces arterial plaques and so reduces the risk of arterial disease, stroke and heart attacks. Beta-carotene should be taken in small amounts of 30-300 mg per day.
Zinc increases your body’s cancer-fighting killer cells. It increases your white cell count and helps your white cells release more disease-fighting antibodies. Zinc should be taken in small amounts of 15-25 mg per day.
Selenium also mobilizes cancer-fighting white cells and supports a strong immune system. Among other roles, it regulates thyroid function and helps prevent cataracts and heart disease. About 200 mcg of selenium daily is recommended.
Bioflavonoids boost your immune system by fighting environmental pollutants. They coat your cell membranes and protect your cells from toxins which would otherwise attach and drill into them. They reduce cholesterol and stop plaques from forming in your arteries. You also need bioflavonoids to properly assimilate vitamin C. A typical recommended dosage of citrus bioflavonoids is 500 mg once or twice daily.
Flaxseed oil contains Omega-3 fatty acids, an important part of a healthy diet. Children taking a half-teaspoon of flaxseed oil per day experience fewer and less severe respiratory infections and other illnesses. Adults taking the recommended dosage of one tablespoon per day also benefit from the brain- and body-enhancing effects of this valuable immune system booster. For example, flaxseed oil is known to be beneficial for heart disease, inflammatory bowel disease, arthritis and a variety of other health conditions.
Montreal-based naturopathic doctor Milenka Jonas suggests that adults take 10-20 billion cells of acidophilus per day. Acidophilus is the good bacteria that your intestinal tract needs to be healthy. It is found in some yogurts, but you can also buy it in pill or powder form. “Acidophilus the immune system in a bottle,” says Dr. Jonas. “It’s what I give to my mother to keep her healthy.” Dr. Jonas also recommends whey protein, another powerful immune booster that fights viral and bacterial infections. Whey proteins have been used successfully in treating cancer patients, among others.
Next month: How to boost your immune system with exercise.
<@ri>Craig Cormack is a consultant at the McGill University Sports Medicine Clinic. He gives courses in Tai Chi, Tai Chi stretching, Chi Kung meditation and Chinese massotherapy at Centre Greene, 1090 Greene Ave. He sees massotherapy clients at his office at 4112 Ste. Catherine St. W. His website is www.risingtao.ca<@$p>
