Earlier this week, we brought you part 1 of our Immune Boosting Series which we hope you found useful in getting a head-start on your health and boosting your immune system.
In Part 2 of the series, we will delve in deeper into different compounds and supplements which you can look at incorporating into your diet.
Resveratrol recently came to popularity after research demonstrated its high content in red wine.
You may have also heard of this as the powerful antioxidant found in grapes.
What Is Resveratrol?
It is a plant compound that is found concentrated in the skins & seeds of berries & grapes.
It is the component in red wine that gives its reputation for being good for you.
Resveratrol is a potent antioxidant – it has also demonstrated Anti-Viral & Anti-Bacterialproperties in test tube studies & mice.
The human clinical trials utilize high doses which you can not get from regular food or wine intake.
5 Benefits of Resveratrol:
250mg - 1000mg
Quercetin is a pigment found in many of the fruits & vegetables we eat such as onions, apples, grapes and berries.
It is a vital antioxidant that helps your body fight free radical damage.
This is important in preventing us from developing serious ailments.
Quercetin is a flavonoid that binds to & neutralizes free radicals - you can think of it as a helpful mosquito sucking out the bad stuff from cells.
If we eat fresh fruit we eat anywhere from 10mg - 100mg of quercetin each day.
For maximum health benefits, scientists recommend 500mg – 1,000mg per day.
5 Benefits of Quercetin:
Recommended Daily Dosage:
500mg – 1,000mg
Zinc is an essential nutrient that we just don’t get enough of, in our modern-day diets.
Our bodies don’t produce it naturally, so we rely on getting our zinc purely through dietary intake.
Zinc deficiency can cause severe immune system dysfunction - affecting T helper cells, which compromises health.[1]
Zinc is crucial for the multiple aspects of the immune system:[2]
Zinc is essential for:
It is found in plant sources, but is most abundant in animal sources such as beef, shellfish & eggs.
Zinc is found in every cell of our bodies & is the 2nd most abundant trace mineral after iron. Zinc is necessary for over 300 enzymes that help with your metabolism, digestion & nerve function.
It is also required for your sense of taste + smell. A zinc deficiency can reduce taste & smell.
unfortunately, it is not very bioavailable.
5 Benefits of Zinc:
Recommended Daily Dosage:
11mg for men & 8mg for women
Olive Leaf Extract comes from the leaves of the olive plant & is one of the reasons why those who live in the Mediterranean live long healthy lives.
It is also one of the reasons why the Mediterranean diet is popular to promote longevity.
The active ingredient that helps people live healthy long lives is the polyphenol Oleuropein.
It is thought to contribute to the anti-inflammatory & antioxidant effects of eating olives.
Oleuropein & derivatives such as Elenolic acid have been effective in vitro & animal studies against many microorganisms:
It is specifically good for the respiratory tract and has shown positive effects on the common cold in animal + in vitro studies.
The extract interacts with respiratory viruses’ proteins, inhibiting replication & infectivity.
5 Benefits of Olive Leaf Extract:
Recommended Daily Dosage:
500mg – 1,000mg
Elderberry is found in abundance in the British countryside in late summer & early autumn.
It is a small purple-black berry that hangs from elder trees.
If not cooked properly these can be poisonous, as they contain cyanide!
Originally used by Native Americans & Ancient Egyptians to treat infections & improve complexion.
In Folk Medicine, elderberries were used – and still are used– to treat influenza, infections & dental pain.
They are high in Vitamin C with as much as 35mg per 100g of fresh berries.
5 Benefits of Elderberry:
Recommended Daily Dosage:
As a novel supplement there are no specific guidelines
Should be followed according to manufacturer.
Vitamin D3 is more effective than Vitamin D2 at raising overall blood levels of Vitamin D.
Our bodies produce it when our skin is exposed to sunlight. It can only be found in animal food sources such as fatty fish, egg yolks & liver.
5 Benefits of Vitamin D3:
Recommended Daily Dosage:
400 – 800IU
N-Acetyl Cysteine is a semi-essential amino acid (our body can produce it from other amino acids).
It is found in most animal food sources such as chicken, turkey & eggs - also in sunflower seeds & legumes.
NAC is crucial because it replenishes the most powerful antioxidant in your body, glutathione, which is essential for immune health.
In studies, it has been shown to play a crucial part in regulating glutamate.
Glutomate is one of the most important neurotransmitters in your brain.
5 Benefits of NAC:
Follow Manufacturers / Doctors Guidelines
Rosemary is a herb native to the Mediterranean region it possesses potent antioxidant properties.
Carnosic acid is the antioxidant, which is present in the plants leaves.
5 Benefits of Rosemary Extract:
Recommended Daily Dosage:
Positive effects have been noted at 750mg
Boswellia Serrata is a special type of Frankincense.
It is an important plant shown to have immune regulating properties.
The active ingredient Boswellic Acid, affects the immune system in various ways.
Several pharmacological properties have been identified including its use as an Anti-Inflammatory & Anti-Microbial.
In Indian Ayurvedic Medicine, Boswellia is one of the most valuable herbs you can find.
It contains 4 major compounds:
KBA is the most potent anti-inflammatory. It has shown potential in the joints, airways and digestive tract.
5 Benefits of Boswellia Serrata:
Recommended Daily Dosage:
300mg – 500mg
Garlic is part of the allium (onion) family. It is grown in most parts of the world.
Garlic extract has been used for centuries by the Egyptians, Babylonians & Romans to help with a variety of ailments.
Allicin is the sulfur compound in Garlic that exhibits potent health benefits.
The sulfur compounds are able to enter your bodies through the digestive tract & travel to where they are needed most.
5 Benefits of Garlic:
Recommended Daily Dosage:
4g (1-2 cloves) per day for adults
Green Tea Extract is rich in antioxidants called catechins
It is one of the most drunk teas in the world.
Its main health benefits derive from its potent antioxidant content which helps fight oxidative stress caused by free radicals.
Within the catechins in green tea, ECGC (epigallocatechin 3-gallate) has been the most widely researched. It is shown to carry the majority of the health benefits.
A study conducted on 35 obese people showed that taking 870mg of Green Tea Extract for just 8 weeks increased their blood antioxidant capacity from 1.2 to 2.5 umol/l.
Benefits of Green Tea Extract:
Recommended Daily Dosage:
400 – 500 mg
Lemon Balm comes from the same family as mint and has been traditionally used for its cognitive & mood boosting benefits.
It is rich in polyphenols which give lemon balm its strong antiviral properties.
It could be helpful in recovery from viral infections such as the cold or flu.
The two active ingredients in lemon balm that have been shown to have the most potent benefits are citral & citronellal.
5 Benefits of Lemon Balm:
Recommended Daily Dosage:
300mg twice a day
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164842/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808895/
https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6412187/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4848651/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6365669/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5241507/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6165352/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3309643/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3309643/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103721/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5871149/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2277319/