The human immune system fights and protects the body from disease and illness. The immune system encompasses a diverse group of cells that identifies and attacks a variety of threats, including viruses, bacteria and parasites. It’s possible to naturally boost your immune system through various ways and is easier than you probably think. One should always prepare itself for uncertainty like different pandemics and should actively strive to maintain a healthy immune system. Having a balanced intake of immune-boosting nutrients and dietary factors are considered as a prudent strategy for optimizing overall immune health. Various research suggests that Vitamin D, Turmeric, Amla can regulate immune function and enhance general wellness. Thus, including such supplements in your daily routine is always a wise choice.
Vitamin D: The “The Sunshine Vitamin”
Vitamin D is also called the “sunshine vitamin,”, as we get this vitamin directly from sunlight. It is a fat-soluble vitamin and classified into vitamin D-1, D-2, and D-3. This vitamin is naturally present in very few foods and ordinarily taken as a dietary supplement. Vitamin D, which you can get through exposure to the sun’s ultraviolet rays, supplements, and the foods you eat, helps in maintaining optimal blood levels of calcium and phosphorus.
As mentioned earlier, your body creates Vitamin D from direct sunlight on your skin when you are outdoors. However, most people can’t make enough Vitamin D from being out in the sun. Therefore, one needs to ensure a sufficient amount of vitamin D is consumed through foods and supplements.
Health Benefits of Vitamin D
Vitamin D has several vital functions. The most important is regulating the absorption of calcium and phosphorus and facilitating a healthy immune system. It also helps in reducing the risk of contracting flu, developing heart diseases, and multiple sclerosis.
Improves Muscle Function
Vitamin D is a vital ingredient in our body that is required by the nerves, cells, and muscles. It is also essential for muscle contractions.
Strengthens Bones and Teeth
Calcium is essential for the bones and teeth to stay strong and healthy, and Vitamin D is vital for calcium absorption.
Vitamin D plays a vital role in regulating phosphorus and calcium in our body. As a result, it primarily affects our immune system. It has been linked to a reduced risk of contracting the flu, developing heart disease and multiple sclerosis.
Maintains Healthy Heart
Vitamin D is an important compound to perform muscle contractions. The heart, which contracts over 100,000 times a day, requires calcium to function properly and pump blood to our organs.
Calcium is vital to bone health and strength. Since weightlifting is immensely stressful to the bones, it is crucial to have strong bones. Calcium supplements can help keep the bones healthy and lift heavier weights without fractures.
Helps Lose Weight
Vitamin D3 can sometimes have an appetite suppressing effect. It results in fewer calories consumed throughout the day and thus, helps reduce weight. Combined with their ability to help with workouts, these supplements are incredibly beneficial.
Reduces Osteoporosis Risk
Osteoporosis is a condition in which bones become weak and brittle. It is the most common reason for broken bones among the elderly. Calcium supplements helps mitigate the risk by strengthening the bones.
Daily Recommendation Dosage for Vitamin D
As discussed, ensuring a sufficient amount of vitamin D is necessary for healthy bones and teeth development. If your body doesn’t get enough vitamin D, it may develop the risk of bone abnormalities such as soft bones or fragile bones.
Recommendations from the US Institute of Medicine suggest that an average daily intake of 400–800 IU, or 10–20 micrograms, is adequate for 97.5% of individuals. We recommend you to consider adding vitamin D supplements to your diet for overall well being.
Turmeric: The “Golden Goddess”
Curcumin gets extracted from Turmeric (Curcuma longa) plant, a phyto derivative. It comes from the underground stems (rhizomes) of the turmeric plant. This bright yellow colour spice is incredibly healthy and commonly used as a cooking ingredient. In India, it enjoys a ritual status, and is popularly known as “Haldi”.
Moreover, Ayurvedic and Chinese culture has been using Curcumin as a traditional medicine from time immemorial, and they complimented it as the superhero of the spice world.
Turmeric is a beta-carotene source of ascorbic acid (vitamin C), calcium, flavonoids, fibre, iron, niacin, potassium, zinc, and other nutrients. It is a natural plant-based supplement for the treatment of a wide variety of health conditions.
Health Benefits of Turmeric
It is well known for its analgesic, anti-inflammatory, and antiseptic properties. It has potent antioxidant properties, and various research shows that it even has anti-cancer properties. Curcumin helps reduce inflammation, regulates heart health, promotes brain health, improves mental health, maintains skin health, delays signs of ageing, and helps control arthritis.
Inflammation is a part of the body’s immune response system to signal injury or pathogens. However, sometimes, inflammation can become chronic and lead our immune system to harm our healthy cells. Curcumin, a very potent anti-inflammatory agent, helps reduce chronic inflammation and manage chronic conditions.
Regulates Heart Health
The blood vessels are significant in regulating blood pressure, clotting and other functions. Endothelium, the lining of the blood vessels, is crucial for this. Curcumin improves the endothelial function. Curcumin may also help manage blood sugar levels, insulin sensitivity and reduce levels of bad cholesterol, all of which combined help the heart stay healthy.
Promotes Brain Health
The brain is primarily reliant on neurons to perform most of its functions. Neurons can multiply and make new connections with the help of a growth hormone, the brain-derived neurotrophic factor (BDNF). Curcumin helps increase BDNF levels and various brain functions like memory and attention.
Improves Mental Health
The growth hormone, brain-derived neurotrophic factor (BDNF) is also linked to mental conditions like depression. Curcumin increases BDNF levels and acts as an antidepressant. It also helps treat diseases like Alzheimer’s.
Helps Skin Health
Being highly anti-inflammatory and packed with antioxidants, Curcumin helps repair damaged skin, and fight skin-related issues such as acne, hyperpigmentation, and autoimmune conditions like psoriasis and eczema.
Delays Signs of Ageing
The antioxidants help skin cells from being damaged by free-radicals, and anti-inflammatory properties help reduce autoimmune conditions, helping the body stay healthy and looking younger for longer. Curcumin may also help maintain good eyesight!
Rheumatoid Arthritis is chronic inflammation (swelling) of the joints that leads to bone degradation and physical disabilities. It may also spread to other areas such as eyes, lungs and heart. Curcumin is effective against such inflammation and helps manage this debilitating condition.
Reduces Cancer Risk
Cancer growth is linked to chronic inflammation of the cells and as a potent anti-inflammatory agent. Curcumin is thought to be an effective preventative measure against various types of cancers. It may also treat some types of cancers!
Daily Recommended Dosage For Turmeric
Curcumin, with its maximum health benefits, is present in small quantities in turmeric, and so it acts as a fantastic supplement. It is extracted from the most excellent turmeric to provide the best nutritional value. Turmeric is an easy way to add an extremely beneficial supplement to your daily diet.
Most studies recommend turmeric dosage between 500-2,000 mg per day.
Amla: The “Indian Gooseberry”
The humble Indian gooseberry is a translucent green fruit, commonly known as Amla. In Sanskrit, it is known as ‘Amalaki,’ or “nectar of life.” It is the most abundant source of vitamin C with a power bank of antioxidants.
Ayurveda claims that Amla helps balance all the processes in the body known as doshas – Vata (wind energy), Kapha (water energy), and Pitta (fire energy).
Amla is an excellent source of Vitamin C, Vitamin B, Vitamin A, Calcium, Phosphorus, Iron, Carotene, Gallic acid, Ellagic acid, and Amino acids such as Glycine, Proline, and Arginine. It has numerous health benefits that can protect you against countless ailments.
Health Benefits of Amla
Amla helps in controlling blood sugar, enhancing brain function, and improving heart health. It also reduces ulcers, gastric disorders, and UTIs (Urinary Tract Infections). It promotes damage repair and healthy blood vessels, and lowers inflammation and the signs of ageing.
Controls Blood Sugar
Amla is an alpha-glucosidase inhibitor, binding to enzymes and preventing them from moving sugar into the bloodstream. Amla also contains chlorogenic acid, which slows down the absorption of carbs, thus stabilizing blood sugar levels.
Helps Brain Function
Amla has citric acid that can prevent high levels of iron in the brain. Amla might help prevent brain-related disorders such as Alzheimer’s and Dementia.
Improves Heart Health
Amla is rich in antioxidants and is an anti-inflammatory. As a result, they’re able to prevent free radicals from causing cell damage. Amla has flavonols and anthocyanins that help reduce blood pressure and improve blood vessel function, and assist the heart to stay healthy.
Reduces Ulcers, Gastric Disorders and UTI’s (Urinary Tract Infections)
Amla and Tulsi have antibacterial and anti-inflammatory properties. The high concentration of antioxidants and other essential vitamins and minerals in them make them extremely effective in treating ulcers, controlling gastric disorders, and relieving urinary tract infections.
Promotes damage repair and healthy blood vessels
Amla is a rich source of Vitamin C and Copper, which has been linked to connective tissue growth (tThis tissue found in our joints and skin) and blood vessel maintenance. It plays a vital role in healing bruises and wounds. Its medicinal properties help in sustaining a healthy and robust vascular system to transport blood and oxygen.
Strengthens Immunity System
Amla is rich in antioxidants and helps fight free-radicals, which significantly improves the immune system by reducing stress and inflammation. Amla juice also contains tannins and phytophenols, which help strengthen the immune system.
Amla is a rich source of antioxidants and Vitamin C, which helps in neutralising free radicals and reduce inflammation in the body.
Slows the Signs of Ageing
The high concentration of vitamin C, antioxidants and potassium in Amla makes it a promising anti-ageing agent. It helps keep the body producing healthy new cells, and with better blood circulation and oxygen delivery, all of which help our skin and reduce signs of ageing.
Daily Recommended Dosage of Amla
Various research shows that consuming the Indian gooseberry fruit or fruit extract has multiple health benefits. It promotes or restores normal physiological functioning. It is an extremely beneficial supplement to your daily diet, which helps balance all the processes in the body known as doshas.
Most studies recommend a dosage between 500-1200 mg of Amla per day.
Conclusions: Natural and plant-based supplements for strengthening the immune system are in high demand these days, and it’s not hard to see why as these supplements have minimal side effects and have more bioavailability. Various epidemics and pandemics have always shown uncertainty and taught us that we should actively work to maintain a healthy immune system. Different nutrients and dietary supplements have immune-regulatory effects that help support overall immune health. Thus, we have compiled this article on the benefits of Vitamin D, Turmeric and Amla to assist you in daily diet plans and help you achieve overall wellness.