Immune system is a complex network of cells, chemicals, and processes that helps your body fight against invading pathogens, including toxin, virus, and bacteria.

Boosting your immune system is important, particularly in this pandemic time. To prevent body from any pathogens, keeping your immune system healthy is the key. You can choose a healthy lifestyle by eating high-nutrient foods and getting high-quality sleep as well as exercise to boost your immune system.

Supplementing your body with vitamins and minerals can boost your immune system effectively. Here are the most recommended supplements you can take.

1. Vitamin C

This type of supplement is probably the most popular vitamin taken by many people. Vitamin C protects the immune system, helps to fight off infections (antioxidant), and reduces the severity of allergic reactions.

You can find vitamin C in many fruits and vegetables around us, including:

– Citrus fruits

– Spinach

– Kale

– Bell peppers

– Brussel sprouts

– Strawberries

– Papaya

–  Kiwi

 

2. Vitamin E

Next is vitamin E. This vitamin has similar function with vitamin C as an antioxidant to fight off infection. Vitamin E takes a critical part in your immune system functions. High-fat plant foods are good source of vitamin E, such as:

– Almonds

– Peanut / peanut butter

– Sunflower seeds

– Hazelnuts

 

3. Vitamin A

Just like vitamin C and E, you need vitamin A as an antioxidant. Vitamin A also works for your vision, bone growth, immunity, and reproduction. Humans can not produce vitamin A on their own. Therefore, you have to ensure your diet contains source of vitamin A, such as:

– Carrots

– Sweet potatoes

– Pumpkin

– Butternut squash

– Cantaloupe

– Dark green leafy vegetables

 

4. Vitamin D

Fourth is vitamin D. This vitamin is a fat-soluble nutrient essential to your immune system. Vitamin D boosts the pathogen-fighting effects of white blood cells (monocytes and macrophages) which are important parts of your immune defense. Vitamin D also helps to decrease inflammation, which boosts your immune response. In order to get enough vitamin D, you can eat these foods below:

– Salmon

– Mackerel

– Tuna

–  Sardines

–  Vitamin D fortified like milk, orange juice & cereals

 

5. Folate/Folic Acid

There is a different form between folate and folic acid. The natural form is called folate and the synthetic form is called folic acid. You can add folate to your diet. Beans are just one example source of it. Here are other sources you can find folate:

– Beans

– Avocado

– Enriched pasta, bread & rice (fortified foods)

 

6. Iron

Iron plays an important part in many immune system processes. One of them is to deliver oxygen to your body cells. You can easily consume iron from animal products, such as:

– Red meat

– Chicken

– Turkey

– Oyster

– Clams

– Mussels

– Broccoli

– Kale

– Beans

 

7. Selenium

Another mineral that is essential for your immune system is selenium. Dietary selenium supplementation has beneficial effects on antiviral defense against influenza strains. Consider to add these foods to your diet:

– Seafood (tuna, halibut, sardines)

– Meat & liver

– Poultry

– Cottage cheese

 

8. Zinc

Last but not least is zinc. Your body can not self-produce zinc, therefore it must be consumed through the diet. Moreover, since the body lacks the ability to store the mineral, you better consume zinc every day. The function of zinc is to boost the immune system, maintain healthy hormone levels, helps support brain function, and synthesize proteins and DNA. Lack of zinc can be indicated by delayed wound healing, sexual dysfunction, delayed growth, and or diarrhea. To get zinc, you can consume these suggested foods:

– Oyster

– Crab

– Lean meats & poultry

– Baked beans

– Yogurt

 

It is important to take vitamins and minerals above. However, not all of them are good for you. Some supplements may interact with medications or prescriptions you are taking. Some also may be inappropriate for people with certain health conditions. Therefore, it is recommended to first consult with your healthcare provider before starting to take supplements.

To get trusted and affordable supplements and medicine, you can visit our product page. Mandira is an official distributor of various pharmaceutical brands certified with Good Practice on Medicine Distribution (“CDOB”) in the Great Jakarta (Jabodetabek) area.

Increasing your immune system is actually harder to accomplish than to think. Yes, you can take supplements. But what you need the most is a healthy lifestyle. Before pandemic COVID-19, we may not have been concerned about things to do to increase our immune system. Now is the perfect time for you to learn about it.

 

1. Eat a healthy diet You can do so many things to boost your immune system. Here are the top 10 things recommended for you.The first thing to do is about your diet. Eating a healthy diet is key to boost your immunity. You can focus on eating fruits & vegetables which contain vitamins & antioxidants such as citrus fruits, red bell peppers, broccoli, garlic, ginger, spinach, yogurt, almonds, sunflower seeds, turmeric, green tea, papaya, and kiwi.Rather than supplements, your body absorbs vitamins more efficiently from your diet. So, you cannot skip a healthy diet.

    

2. Reduce your intake of sugar, fat and processed foodsSugar, fat, and processed foods are bad for your body fat. They tend to be high in calories with low nutrients. Reducing them may help you to maintain a healthy weight.

    

3. Get active with regular physical activitiesPhysical activities are not just for bodybuilders, but for everyone. As easy as walking, biking, yoga, swimming or other low impact workouts, you can increase your immunity. Much benefits can be obtained by doing exercise, such as boosting your overall circulation and making it easier for immune cells and other infection-fighting molecules to travel throughout your body.

    

4. Try to minimize your stress levelIt is important to understand how stress affects your health, including immunity. Your body will initiate a stress response during the period of stress. This response will suppress your immunity, which increases the chance of infection or illness. Everyone is unique, including how they react and relieve stress. You have to know the symptoms of your stress. Also, you have to know whether reading or gardening, or other activities to relieve it. Deep breathing, prayer, mediation, exercise, or other spiritual things may also help you to reduce stress.

    

5. Get adequate sleep, at least 7.5 hours of sleep per night.While you are sleeping, many important things will happen. For example, infection-fighting molecules are created while you sleep without you realizing.To have good quality of sleep, there are some tips you can follow. Don’t consume caffeine late in the day and don’t drink water and other beverages 1.5 hours before bed time.

    

6. Maintain a healthy weight It is important to maintain a healthy weight, particularly when you age. To keep your weight healthy, good sleep, stress management, good diet, and regular physical activity may help. Do not skip eating fruits and vegetables.

    

7. Quit smoking If you are smoking, you need to give up on it. You can seek the doctor’s advice to help you quit. Also, you have to stay away from secondhand smoke.

    

8. Spend time outdoors and get natural Vitamin D from sun exposure Sun is a good source of vitamin D. Your skin will produce its own vitamin D when exposed to the sun. You can do so many things outdoors while sunbathing, such as reading or listening to music. Do not forget to apply sunscreen to avoid sunburn.

    

9. Take steps to stay clean To stay clean, you can simply start by washing hands frequently and cooking meats thoroughly. It is important to use clean running water and soap for your hands. Meanwhile, you have to use proper heat to cook your meat well.
   
   
   

10. Keep current with all recommended vaccines Last but not least is to keep updated with all recommended vaccines, including COVID-19 vaccine. Vaccines will prime your immunity to fight off infections before they take hold in your body.

     

    Our immunity is incredibly unique. To fight off invading pathogens, it should be strong enough but not so strong which may overreact. The overreaction may cause allergies and autoimmune disorders to develop. So, your immune system has to operate in balance. Doing all the recommended things above will help your immune system function optimally. Stay safe and healthy.

    To get trusted and affordable supplements and medicine, you can visit our product page. Mandira is an official distributor of various pharmaceutical brands certified with Good Practice on Medicine Distribution (“CDOB”) in the Great Jakarta (Jabodetabek) area.

Increasing the immune system during a pandemic has become more important. Immunity functions to fight against invading pathogens, including toxin, virus, and bacteria. Immunity also functions as a body’s natural alarm. When a part of the body is under attack, the white blood cells will destroy the dangerous substance, also called antigen (immune system), and prevent the body from getting sick.

 

The role of immunity in our bodies has long been considered important.  This can be seen clearly in the ways of life that develop in society.  Starting from exercising, sunbathing, adjusting diet, taking vitamins, and medicine. However, did you know that you can also take herbal remedies to increase your immunity? These herbs have several natural ingredients that increase the body’s immunity. So, what kind of herbs are they? Check out the following explanation.

1. Turmeric

   
   As a country with the most natural resources, turmeric is very easy to find. In fact, this plant has long been used as a herb by our ancestors.  Whether used as a food additive or made into a drink, turmeric is inseparable from Indonesian society.  Basically, turmeric does have several ingredients, but the main ingredient that is useful for immunity booster is curcumin. Curcumin in turmeric acts as an immunomodulatory (increases the body’s defense mechanism) and anti-inflammatory. Moreover, turmeric has been recognized by the Indonesian government as a medicinal plant.

2. Ginger

   Not only turmeric, ginger also increases our immunity. Ginger has long been attached to Indonesian’s food just like turmeric. Ginger mainly contains gingerol and shogaol. Both of these ingredients have a high anti-inflammatory and antioxidant properties. This makes ginger good  to maintain your immune system during this pandemic.

3. Galangal

   Not only ginger, galangal which is usually used as a culinary herbs, also able to increase your immune system.  These herbs increase our immunity through the activity of macrophages and increase the proliferation of T lymphocytes. In addition, galangal also contains quercetin glycosides which increase the immunity.  This makes galangal, which usually only used as a food additive, can be potentially made into a drink and other types of food, especially during this pandemic.

4. Garlic

   Next is garlic. Garlic has good benefits to boost the immune system. This is because garlic contains Allicin. It functions to destroy bacteria and also infections.  Garlic can be trusted as a cold preventive because it can increase immunity against viruses.  Another benefit of garlic is to provide a detoxifying effect for your body which is produced by the sulfur inside.  It is best to eat garlic directly in raw.  Because when garlic is cooked, the heating process that occurs will reduce the anti-inflammatory effect of garlic.

5. Noni

   Noni has a less attractive appearance. However, noni has abundant benefits to keep your immunity strong. Noni contains scopoletin which is very influential in maintaining your immune system. However, make sure first  that before processing, you must know that noni can give allergic reactions in some people. 

6. Curcuma

   The last one is curcuma which is well known for its health benefits. Curcuma contains anti-inflammatory compounds that can inhibit the production of prostaglandin E2 or anti-inflammatory triggers. Temulawak has a very powerful antibacterial and antiviral function to protect the body from various diseases. In addition, plants that contain curcumin are very good for immunity. Temulawak is also good for the digestive system because it can stimulate the production of bile in the gallbladder. That way, ginger can help digestion and metabolism of food in the body. 

    

   Six herbal plants above can be used as an alternative to increase your immunity. You can add them in the cooking or food that you will consume. In addition, you can also get them in the form of herbal medicinal supplements that are ready for consumption. However, it is recommended to ask your doctor before consuming them. Don’t forget to keep eating healthy and nutritious food and live a healthy lifestyle to keep you healthy.

   To get trusted and affordable herbs supplements and medicine, you can visit our product page. Mandira is an official distributor of various pharmaceutical brands certified with Good Practice on Medicine Distribution (“CDOB”) in the Great Jakarta (Jabodetabek) area.