Wellness Blog
Top tips for boosting immunity with exercise
The immune system contains organs, cells, and antibodies, that help our body fight illnesses. We need to balance our lifestyle, diet, and well-being to keep our immune system actively protecting us from infections. Lucky for us, exercise and immunity are connected - let's find out how.
Learn moreHow does stress affect the immune system? We explain
How does stress compromise your body and mind? Here's a piece to learn more about what stress may be doing to you.The body's stress response activates in the face of a perceived or actual threat. The hypothalamus, a small region in the brain, sets off an alarm system and activates a series of processes that end up releasing adrenaline and cortisol hormones (1).While the process is usually self-limiting, some people experience prolonged activation of the stress response (1). Over time, chronic stress can take a heavy toll on the mind and body, making you more susceptible to diseases (1).How does stress affect the immune system?How and why does stress affect the immune system? Read on.It increases inflammationWhen you're under stress, your body produces a surge of hormones, including cortisol. Also known as the stress hormone, cortisol limits certain functions that might not be essential in a fight-or-flight situation (2). Examples of these possibly “non-essential” processes during stressful situations are the digestive, reproductive, and growth functions. Cortisol also alters the immune system response (2). In short spurts, cortisol can boost your immunity by limiting inflammation (2). But over time, your body may start getting used to having too much cortisol in the bloodstream, paving the way for more inflammation. In the long run, sustained and excessive inflammation can overexert your immune system, leaving you vulnerable to health threats (2).It increases vulnerability to immune disordersLong-term stress and the immune system are also connected because stress increases the risk of various diseases. Chronic or long-term inflammation can contribute to the development of immune disorders (2), namely: Arthritis Fibromyalgia Lupus Psoriasis Inflammatory bowel disease It decreases lymphocytesStress affects the immune system as it decreases lymphocyte levels leaving your body defenceless to fight off infections.Stress tends to decrease lymphocytes, a type of white blood cell that wards off threats and fights off infections (2). When you have lower lymphocytes, you face a greater risk of developing diseases.Fortunately, you can make positive choices to improve immunity. By eating a balanced diet, working out frequently, getting enough sleep, drinking plenty of fluids, and ditching unhealthy habits, you can strengthen your immune system. Managing your stress levels may also help support immune health.Tips for stress reliefWhat can you do to decrease stress? Reducing your stress levels can support a healthier immune system response.Talk to someone about how you feel (6)Expressing feelings of stress with someone else may help lower cortisol levels. You may speak with a trusted family member or friend, or a mental health professional. Get some sleep (6)Making sure you get about eight hours of sleep, can help your body recover from the day's stresses. It also helps to go to bed around the same time every day, and to remove distractions that might prevent you from getting sleep, such as gadgets or drinking caffeine.Meditation (6)Meditation is a good way to center oneself and address symptoms of stress. Deep breathing. Taking just a few minutes to breathe deeply may help lessen the production of stress hormones, and lower one's blood pressure.SupplementationYou may also consider mineral and vitamin supplements to optimize the effects of your healthy choices, including:ZincZinc supports the immune system in several ways (3). It also plays an important role in the development and normal function of some immune system cells, like the neutrophils and natural killer cells. IronLike zinc, iron also contributes to immune function. Doctors have found that iron can have a direct effect on the growth and virulence of microbial pathogens (4). It has been reported that iron deficiency may be associated with increased susceptibility to infection in humans and animals (4). *Iron should only be taken if prescribed by your doctor.AstaxanthinAstaxanthin has powerful antioxidant and anti-inflammatory properties that may contribute to immune system function (7).AshwagandhaAshwagandha increases a person's endurance to fatigue and calms the mind during stressful situations (8).Probiotics SBSome strains of probiotics have been found to be able to modulate the immune system (9). B complexStudies suggest that vitamin B deficiency may affect certain immune processes, indicating the biological role of these vitamins in fighting infection (10).Vitamin CVitamin C or ascorbic acid is one of the best-known vitamins for immune function. This key vitamin improves white blood cell production and enhances the cellular function of the immune system (11). Vitamin DVitamin D has been shown to modulate innate and adaptive immune responses. Doctors are studying the beneficial effects of vitamin D supplements for deficient individuals with autoimmune disorders (5).Vitamin B12Vitamin B12 acts as an immunomodulator for cellular immunity. An immunomodulator is a substance that modifies the immune system response in a beneficial way (12). Fish oilFish oil contains omega-3, which reduces the risk of cardiovascular disease and stroke. It lowers triglyceride levels (13).BiotinBiotin is a water-soluble vitamin that can provide unique support to the immune system. Studies show that biotin deficiency may be linked to immune cell function (14).If you're looking into vitamin and mineral supplements to boost immunity during stressful situations, Vitable got you covered. Our subscription vitamins are highly customizable to cater to your health needs and goals. Mix and match to have your vitamin packs in Australia. Our vitamin delivery service also ensures you get your custom supplements on time!*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Mayo Clinic. Chronic stress puts your health at risk. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037 Cleveland Clinic. (2017). What Happens When Your Immune System Gets Stressed Out? https://health.clevelandclinic.org/what-happens-when-your-immune-system-gets-stressed-out/ National Institutes of Health. (1998). Zinc and immune function: the biological basis of altered resistance to infection. https://pubmed.ncbi.nlm.nih.gov/9701160/ National Institutes of Health. (2010). Iron and immunity: immunological consequences of iron deficiency and overload. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3173740/ National Institutes of Health. (2012). Vitamin D and the Immune System. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/ UC San Diego. (2020). https://extension.ucsd.edu/news-and-events/extension-blog/March-2020/7-Ways-to-Master-Stress-and-Boost-Your-Immunity Vitable. Astaxanthin. (n.d.). https://research.get.vitable.com.au/astaxanthin Vitable. Ashwagandha Plus. (n.d.) https://research.get.vitable.com.au/ashwagandha-plus Vitable. Probiotics. (n.d.) https://research.get.vitable.com.au/probiotics Vitable. B Complex. (n.d.) https://research.get.vitable.com.au/b-complex Vitable. Vitamin C Plus. (n.d.) https://research.get.vitable.com.au/vitamin-c-plus Vitable. Vitamin B12. (n.d.) https://research.get.vitable.com.au/vitamin-b12 Vitable. Fish Oil. (n.d.) https://research.get.vitable.com.au/fish-oil Vitable. Biotin. (n.d.) https://research.get.vitable.com.au/biotin
Learn moreThe Best Vitamins & Supplements to Boost Immunity In Winter
Think of our immunity as an army of anti-viral agents. The colder months of the year can make our immune system work harder because these agents are occupied in keeping us free from infections. During winter, viruses like the flu and the common cold spread more quickly, and the infections they cause are more likely to reoccur. Cold temperatures also encourage more people to stay indoors—putting them in close contact with potentially sick individuals. Many of us also engage in significantly less exercise needed to strengthen immunity during this demanding period.Being concerned about winter immunity is all too common among many Australians. A simple yet effective way to address the issue is by making sure you get the nutrients you need to boost your immunity.Supplement subscription and vitamin packs to support winter immunityGetting the right food from a proper diet, rest, and exercise are the primary ways to boost our immune system, but modern lifestyles may not allow us to get enough of all three. Enter the benefits of exploring a supplement subscription that provides you with vitamin packs that are tailored to your unique health needs.When taken alongside a healthy diet, supplements can help increase the intake of important nutrients needed during the wintertime. The following are mineral and vitamin supplements that you can consider to improve your immunity this winter and all-year round:Zinc with copperZinc and copper are key minerals essential to our health. As the body does not produce them naturally, the only ways to get enough of them is by eating a zinc and copper-dense diet, or through appropriate supplementation. Vitable Australia's supplement subscription offers a zinc with copper combination, as zinc reduces the amount of copper your body absorbs. This makes it important to take enough copper as well when taking zinc supplements to avoid a copper deficiency (1).Together, zinc and copper support immune system health. Studies have found that low levels of zinc may increase your risk of infections (9), such as the ones that become rampant during winter.IronIron, also an essential mineral, is best consumed through a healthy diet or supplementation. A supplement subscription may come in handy for those with dietary or lifestyle restrictions that do not allow them to eat meats, a rich source of iron.Iron supports healthy immune system function by assisting in the production of white blood cells, whose main function is to combat diseases and infections (2).*Iron should only be taken if prescribed by your doctor.AstaxanthinAstaxanthin is a carotenoid that gives many foods their reddish pigment (such as in shrimp, crab, and meats). It supports immune system function and allows the body to perform some of its most crucial functions (3).AshwagandhaThis wonder herb is frequently taken as tea. Its therapeutic benefits include maintaining immune system health (4). Mild in flavour but incredibly beneficial to our health, ashwagandha tea or in this case supplements, make a great addition to your diet or vitamin packs.Probiotics SBWe associate probiotics with gut health most frequently, but Vitable Australia's Probiotics SB supplement does much more for our health. This is because certain probiotic strains aid in modulating the immune system (10).Vitamin B complexIncluding vitamin B complex into your routine can help maintain the levels of nutrients in the body, thus ensuring you have sufficient amounts needed. This can directly impact the body's auto-immune response (5). Vitamin B complex helps maintain and support healthy immune system function.Vitamin CVitamin C is a stronghold of immune system protection in the wintertime. An essential vitamin for good health all year round, vitamin C plays a role in the production and function of white blood cells, an integral part of the immune system (11). It is also known to provide your body with adequate support for healthy immune system function.Vitamin DThe best way to get our daily dose of vitamin D is through healthy sun exposure. However, the winter time limits this and therefore, possibly making us prone to a vitamin D deficiency that could compromise our immune system's ability to respond properly (7). This is due to the vitamin's role in healthy immune system responses (12).Vitamin B12Vitamin B12 is crucial in maintaining healthy immune system function. It helps facilitate the production of immune cells (13). Otherwise known as cobalamin, vitamin B12 is found in many animal products including meats and organs, but can be taken as a part of a supplement subscription.Fish oilA study on infants showed that fish oil can help modulate immune function and responses (8), which reveals how this supplement supports healthy immune system function.BiotinThough lauded as a beauty supplement, biotin has become a popular addition to a comprehensive supplement subscription for its ability to support and maintain healthy immune system function. Biotin plays a role in the function of immune cells. A deficiency of this vitamin may also enhance inflammation (14).A good supplement subscription coupled with proper rest, exercise, and diet can really go a long way to help our immune system last through the winter months. Luckily, Vitable vitamins can help without us ever having to leave our homes through its vitamin delivery services. Our vitamin subscription of the best vitamin packs and personalised supplements means that we can boost and protect our bodies while staying warm in the comfort of our own homes.Find out more about other areas that the above supplements can help you with:Zinc | Iron | Astaxanthin | Ashwagandha | Probiotics SB | B complex | Vitamin C | Vitamin D | Daily probiotics | Vitamin B12 | Fish oil | Biotin*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Zinc (n..d), Accessed October 11, 2021 from https://www.mountsinai.org/health-library/supplement/zinc Herbs and Natural Supplements (2015), Accessed October 9, 2021 from https://www.elsevier.com/books/herbs-and-natural-supplements-2-volume-set/braun/978-0-7295-5384-1 Astaxanthin, a Carotenoid, Stimulates Immune Response by Enhancing IFN-y and IL-2 Secretion in Primary Cultured Lymphocytes in Vitro and ex Vivo (2016), Accessed October 9, 2021 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4730289/ Clinical Research Supports Effectiveness of Ashwagandha to Boost Body's Immunity (2008), Accessed October 9, 2021 from https://nunm.edu/2008/08/clinical-research-supports-effectiveness-of-ashwagandha-to-boost-bodys-immunity/ Understanding Nutrition: Australian and New Zealand Edition (2017), Accessed October 9, 2021 from https://books.google.com.ph/books/about/Understanding_Nutrition_Australian_and_N.html?id=43lGDwAAQBAJ&redir_esc=y Vitamin C (n.d.) Accessed October 9, 2021 from https://lpi.oregonstate.edu/mic/vitamins/vitamin-C Vitamin D (n.d.), Accessed October 9, 2021 from https://lpi.oregonstate.edu/mic/vitamins/vitamin-D Fish Oil Supplementation Modulates Immune Function in Healthy Infants (2007), Accessed October 9, 2021 from https://pubmed.ncbi.nlm.nih.gov/17374672/ https://ods.od.nih.gov/factsheets/Zinc-Consumer/ Probiotics (n.d.) Accessed October 16, 2021 from https://research.get.vitable.com.au/probiotics Vitamin C Plus (n.d.) Accessed October 16, 2021 from https://research.get.vitable.com.au/vitamin-c-plus Vitamin D and the Immune System (August 2011) Accessed October 16, 201 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/ Vitamin B12, Folic Acid, and the Immune System (July 2019) Accessed October 16, 2021 from https://link.springer.com/chapter/10.1007/978-3-030-16073-9_6 Biotic (n.d.) Accessed October 16, 2021 from https://research.get.vitable.com.au/biotin
Learn moreLearn How Adaptogens Help With Stress and Immunity
Stress has become an unavoidable part of modern life, impacting our mental and physical well-being. From work pressures to lifestyle demands, prolonged stress can weaken the immune system, disrupt sleep, and contribute to anxiety, fatigue, and hormonal imbalances.
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Top 4 nutrients to support a strong immune system this season
Your immune system is your body's defence made up of organs and cells that work together to protect your body against foreign invaders. Here are the top 4 nutrients to help you maintain healthy immune function healthy in preparation for this cold and flu season.
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The immune system's functions & how you can strengthen it
The immune system consists of organs, cells, and chemicals that battle infection. It is the body's first line of defence against harmful entities that enter our body (1). Our immune system consists of the following: White blood cells Antibodies The lymphatic system Spleen Complement system The thymus Bone marrow Each component of the immune system plays a specific part in actively fighting against infections and keeping us healthy.How the immune system worksActive ImmunityDepending on the cause and site of infection, part of the immune system first recognises invader cells that have managed to enter the body. It then communicates this information to all other parts of the system (3).The immune system's frontline is the skin. Our skin resists the quick absorption of water and other substances to protect us from infection. It secretes oil that potentially kills off bacteria that sticks to us as we go on about our day (4).Next in line are the white blood cells. They originate in the bone marrow and can be found in the lymphatic system. They often move around the blood to find any possible infection-causing microbes.When identifying any microbe or foreign cell, the immune system launches an immune attack. Our immune system “remembers” infections it has dealt with before (5), thus protecting us from similar infections should they reoccur. In fact, this explains much of how vaccines work. A vaccine safely injects the body with weakened strains of microbes or harmful proteins. Then, the body recognises the foreign bodies, so that it responds immediately with an attack. The immune system remembers this and can protect us from getting sick in the future.Passive ImmunityPassive immunity is provided when a person is given antibodies to a disease rather than producing them through his or her own immune system.One example is maternal passive immunity. A newborn baby acquires passive immunity from its mother through the placenta to protect the child from illness. An infant continues to receive passive immunity from disease through antibodies found in breast milk.Artificial passive immunity comes from injected antibodies created within a different person or an animal. People may get passive immunity through antibody-containing blood products such as immune globulin.How the immune system adapts to seasonal changesWinter is a demanding season for the body (6). The body tends to adapt in physiological and behavioral ways when it comes to coping with the colder seasons. Due to this, it is possible that the immune system can be compromised when subjected under severely stressful climate conditions (6). Which is why the flu is more common during winter. However, the immune system does its best in battling against infections by working overtime when weather conditions are harsh (6).Top nutrients for immune healthA healthy diet can go a long way in boosting our immune system, especially when it includes fruits, vegetables, and whole grains (7). Each of these items can contribute the right nutrients that your immune system needs to function at its best. Here are examples of those nutrients:Vitamin AVitamin A boosts the production of antibodies that battle foreign cells in the body (8). The best source for vitamin A is through food.There is a certain type of vitamin A in organic foods that can fight inflammation in the body called carotenoids that are mostly found in green vegetables and sweet potatoes (9). Anti-inflammatory retinoids can also be found in milk, shrimp, and eggs.Vitamin CVitamin C is essential in fighting colds and absorbing other nutrients, especially iron. It also plays a role in collagen synthesis, which keeps the skin healthy and glowing (10).Vitamin C is also an antioxidant, helping other antioxidants like vitamin E regenerate more quickly. This process decreases the likelihood of infections in the body (11).Good sources of vitamin C are strawberries, citrus fruits, tomatoes, and broccoli.Vitamin DVitamin D functions more as a hormone than a vitamin. It plays a very unique role in strengthening immune responses—signaling the body to form compounds that boost the immune system (12).Gain Vitamin D by spending time in the morning sun. Even five minutes of exposure can have plenty of benefits (12).The foods rich in vitamin D are limited, but still accessible. Mackerel, sardines, egg yolks, and mushrooms can all provide you with sufficient vitamin D.ZincLong term zinc deficiency can increase production of pro-inflammatory cytokines (chemical messengers in the immune system) which can result in chronic inflammation and lead to the development of some autoimmune diseases.With multiple components that communicate with each other, the immune system is reliant on nutrients and minerals to keep it working effectively and efficiently.Among these is zinc. Not only does zinc benefit in boosting immunity, it also assists the brain's multiple functions, synthesising DNA and proteins in the body (13).Zinc is able to assist neutrophils and macrophages, which are immune cells. It has antiviral properties which help the body in fighting bacteria (13).Good sources of zinc are beef, yogurt, chicken, and cashews.Protect your immune system so it protects youThe immune system is a high-maintenance part of your body that requires constant sustenance and strengthening.Especially in “the new normal”, minerals like vitamins A, C, D and zinc play an important role in shoring up immunity to help you fight infections and remain healthy. Now that you know how to introduce the best benefits for your immune system, why not look to improve other areas of your health too? Get your very own custom supplements with Vitable and pair them up with a healthy lifestyle for maximum benefits. We'll give you the option to put together a mix of these supplements to create a personalised vitamin subscription pack. We'll even take care of the vitamin delivery right to your doorstep in Australia. Learn more about other areas that zinc can help you with, plus other supplements that can benefit in different ways:Zinc | Iron | Astaxanthin | Ashwagandha | Probiotics SB | B complex | Vitamin C | Vitamin D | Daily probiotics | Vitamin B12 | Fish oil | Biotin*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References:1. BetterHealth. Immune system explained. BetterHealth. Published 2015 on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/immune-system . Accessed on 13 August 2021.2. International immunopharmacology. SARS-Cov-2 infection: Response of human immune system and possible implications for the rapid test and treatment. di Mauro, G., Scavone, C., Rafaniello, C., Rossi, F., & Capuano, A. (2020). , 84, 106519. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7161502/3. National Center for Biotechnology. How does the immune system work? Institute for Quality and Efficiency in Health Care. Published 23 April 2020 on https://www.ncbi.nlm.nih.gov/books/NBK279364 /. Accessed on 13 August 2021.4. International journal of molecular sciences, 20(8), 1811. The Dynamics of the Skin's Immune System. Nguyen, A. V., & Soulika, A. M. (2019). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6515324/ 5. Janeway CA Jr, Travers P, Walport M, et al. Immunobiology: The Immune System in Health and Disease. 5th edition. New York: Garland Science; 2001. Immunological memory. https://www.ncbi.nlm.nih.gov/books/NBK27158/ 6. National Library of Medicine. Seasonal changes in immune function. R.J. Nelson, G. E. Demas. Published 7 December 1996 on https://pubmed.ncbi.nlm.nih.gov/8987173/ . Accessed on 13 August 2021.7. Childs, Caroline E et al. “Diet and Immune Function.” Nutrients vol. 11,8 1933. 16 Aug. 2019, doi:10.3390/nu110819338. Journal of Clinical Medicine. Role of Vitamin A in the Immune System. Zhiyi Huang, Yu Liu, Guangying Qi, David brand, Song Guo Zheng. Published 6 September 2018 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162863. Accessed on 13 August 20219. HealthDirect. Vitamin A. HealthDirect. Published March 2019 on https://www.healthdirect.gov.au. Accessed on 13 August 2021.10. HealthDirect Vitamin C HealthDirect Published March2020 on https://www.healthdirect.gov.au/ . Accessed on 13 August 2021 11. National Center for Biotechnology Vitamin C and Immune Function Anitra Carr, Silvia Maggini Published 3November2017 on https://pubmed.ncbi.nlm.nih.gov/29099763/ . Accessed on 13 August 2021 12. BetterHealth. Vitamin D. BetterHealth. Published 2017 on https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-d. Accessed on 13 August 2021.13. HealthDirect. Vitamins and Minerals. HealthDirect. Published May 2020 on https://www.healthdirect.gov.au/. Accessed on 13 August 2021.
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Stress and immunity: What's the connection?
Stress is a part of daily life. We experience it at school, work, in our social lives, at home, and even within ourselves. It can manifest in different ways for different people, one of which is through our immune system (1). Let's understand the connection between stress and immunity in more detail.Stress and immunityStress can strain our physical and psychological well-being, causing our immune system to work overtime. Regular experiences of stress can cause changes in appetite, energy, desires, and interests. It can also cause difficulty in concentrating, making decisions, and sleeping as well as nightmares. Other effects include physical reactions (headaches, body pains, stomach problems, and skin rashes); worsening of chronic health and mental health conditions; and increased use of tobacco products, alcohol, and other harmful substances (3). Hormone level fluctuation is the reason for acute stress. Stress hormones secreted by the glands complicate the body's internal functioning, causing stress.However, chronic stress, especially when not addressed, may have more serious stress and immunity-related consequences, as the emergency stress response system of the body kicks in as follows.Effects of stressLack of appetiteReduced appetite can eventually lead to being underweight, which can mean nutritional deficiencies and a weakened immune system (4). Stress can also lead to difficulty in sleeping. Lack of sleep negatively affects your immune system and your speed of recovery. During sleep, your immune system releases certain proteins or cytokines. These cytokines are needed when you are fighting off an infection or when you're stressed (5). Stress can cause increased muscle tensions and coordination issues and significantly slow down wound healing.Alcohol abuseStress can also lead people to alcohol abuse. While the jury is still out on how low to moderate alcohol consumption can affect the immune system, chronic and heavy drinking is generally known to weaken a person's immune system (6).Long-term stressLiving in ‘the new normal' has exposed most of us who began working remotely to different kinds of stress. The World Health Organisation (1), and the International Committee of the Red Cross (2) have released statements on how there has been an increased incidence of stress and immunity-related conditions during this time.Mental health professionals have also studied the relationship of stress and immunity. One study showed that students' immune systems would be negatively affected every year during their three-day exam period (7). Another study found that long-term stress which lasted for a few days to a couple of months or years led to all aspects of immunity dropping (7). Typically one can deal with acute stress or short term stress far better than chronic or long term stress (27). Acute psychological stress influences immune function as natural killer cells that are meant to have an innate response to infections are compromised (28). The autonomous nervous system is one of the crucial routes that get activated by stress (29).How to reduce stressWith stress and immunity so closely intertwined, it's vital that we take the necessary steps to ameliorate the effects of stress on our bodies. Among the ways people can lessen stress is by taking breaks from consuming the news (or disconnecting from mainstream and social media), meditating, connecting with other people (while keeping in mind the social distancing and other health measures), getting plenty of sleep, exercising, and finding time to unwind (3).In addition, you can also consider pairing your diet with vitamin and mineral supplements to improve your body's stress and immunity interaction. The following are some of the stress supplements that are available to Australians today.Supplements to help with stress managementAshwagandhaThis humble plant has been revered as a powerful medicinal herb in Indian Ayurvedic medicine as well as Western herbal medicine for its stress-fighting properties. Ashwagandha has been used as an adaptogen, a potent substance that helps the body adapt to stress. Ashwagandha also contains a range of constituents, such as withanolides, sitoindosides, and other alkaloids that are responsible for its benefits in improving stress and immunity response (8). This herb helps the body cope with environmental stress, promote body adaptation to stress, support healthy body stress recovery, and relieve symptoms of stress. Another major stress response in the body that has been observed to improve with the intake of ashwagandha is the control of cortisol levels. Cortisol is the body's primary stress hormone and regulates our “flight or fight” response in stressful situations. When our bodies continuously produce too much cortisol for too long due to chronic stress, the hormone can compromise our immune system, highlighting the stress and immunity relationship (9).MagnesiumThis essential mineral and cofactor is highly essential in maintaining a healthy body11. At its worst, a magnesium deficiency is strongly related to the malfunctioning of specific and nonspecific immune responses. Without enough magnesium in our system, we may also be at risk for increased inflammation and infection (25).Vitamin B complexWhen it comes to stress and immunity, this group of B vitamins is responsible for supporting a healthy stress response in the body. Specifically, B5 (or pantothenic acid), paired with other B vitamins, helps restore our nutrient levels that are depleted when our bodies are put under the strain of responding to stress (14). More studies also show that vitamins B1, B6, B5, and B12 together may strengthen our bodies' adaptive stress response and minimise some of the systemic effects of chronic stress (15).CalciumCalcium is essential in activating your immune system's cells that are pivotal in appropriate stress and immunity response (16). By helping balance the immune system response, calcium helps ensure that our bodies ramp up immune response only when needed (such as in the event of infection, illness, or injury) and stays in equilibrium when our bodies are functioning normally (26). Calcium also acts as a messenger for many cell types, including lymphocytes (17), a kind of white blood cell that destroys invading viruses or bacteria and helps activate other parts of the immune system (18). While you can get calcium from foods, such as milk, cheese, and common soy-based products, you can ensure to receive sufficient amounts of the mineral by taking supplements.Ginkgo and BrahmiGinkgo leaf and Brahmi have been used for centuries in Traditional Chinese and Ayurvedic medicine. Ginkgo specifically has been shown to reduce symptoms of stress (20) and relieve mild anxiety (21). One study reveals how Ginkgo is effective in relieving acute stress by showing reduced stress indicators in tests (24). Heightened levels of fear, sadness, loss of emotional control, inability to calm down, social withdrawal etc can be grouped under the term psychological stress that tends to affect these acute conditions.Brahmi on the other hand has also shown adaptogenic effects (22) while similarly reducing anxiety and promoting body adaptation to stress (23). Taken together, Gingko and Brahmi have rejuvenating properties essential in promoting health and immunity response. It's clear how stress and immunity are closely linked and how chronic stress can weaken your immune system. Stress is not something you can escape, but you can manage it more efficiently with the addition of vitamin supplements in your health regimen. Vitable Australia offers unique, custom vitamin subscription services in Australia that offer daily vitamin packs that can suit your immune-boosting needs. We also ensure secure vitamin delivery to guarantee that your personalised vitamin packs reach you safely. The entire experience is stress-free! Find out more about other areas that the above supplements can help you with:Ashwagandha | Magnesium | B complex | Calcium Plus | Vitamin B12 | Ginkgo and Brahmi *Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: World Health Organization. “Mental health & COVID-19” Published (n.d.) on https://www.who.int/teams/mental-health-and-substance-use/covid-19 . Accessed on 12 September 2021. International Committee of the Red Cross. “COVID-19: Global pandemic may increase stress exponentially.” Published on 1 June 2020 on https://www.icrc.org/en/document/covid19-global-pandemic-may-increase-stress . Accessed on 12 September 2021. Centers for Disease Control and Prevention. “Mental Health: Coping with Stress” Published (n.d.) on https://www.cdc.gov/mentalhealth/stress-coping/cope-with-stress/index.html . Accessed on 12 September 2021. National Health Service UK. “Underweight adults: Healthy weight.” Published on (n.d.) on https://www.nhs.uk/live-well/healthy-weight/advice-for-underweight-adults/ . Accessed on 12 September 2021. Eric J. Olson. “I'm having trouble sleeping lately. Does this increase my chances of getting sick?” Published on 28 November 2018 on https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757 . Accessed on 12 September 2021. Alcohol and Drug Foundation. “Understanding alcohol and the immune system during COVID-19.” Published on 11 May 2020 on https://adf.org.au/insights/alcohol-immune-system-covid-19/ . Accessed on 12 September 2021. American Psychological Association. “Stress Weakens the Immune System.” Published on 23 February 2006 on https://www.apa.org/research/action/immune . Accessed on 12 September 2021. K. Chandrasekhar, et.al. “A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults.” Published on July 2012 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573577/ . Accessed on 13 September 2021. Mayo Clinic. “Chronic stress puts your health at risk.” Published on 8 July 2021 on https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037 . Accessed on 13 September 2021. S Douban, et.al. “Significance of magnesium in congestive heart failure.” Published on Sept 1996 on https://pubmed.ncbi.nlm.nih.gov/8800040/ . Accessed on 13 September 2021. Health Direct. “Magnesium and your health.” Published on (n.d.) on https://www.healthdirect.gov.au/magnesium . Accessed on 13 September 2021. Mohd, Razali Salleh. “Life Event, Stress and Illness.” Published on Oct 2008 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3341916/ . Accessed on 13 September 2021. Long, Sara-Jayne, et.al. “Effects of Vitamin and Mineral Supplementation on Stress, Mild Psychiatric Symptoms, and Mood in Nonclinical Samples: A Meta-Analysis.” Published on February 2013 on https://oce.ovid.com/article/00006842-201302000-00007/HTML. Accessed on 13 September 2021. Braun, L, et.al. “Herbs & Natural Supplements: An Evidence-based guide. Volume 2.” Published on 2015 on https://www.elsevier.com/books/herbs-and-natural-supplements-volume-2/braun/978-0-7295-4172-5 . Accessed on 13 September 2021. G.S. Kelly. “Nutritional and botanical interventions to assist with the adaptation to stress.” Published on Aug 1999 on https://pubmed.ncbi.nlm.nih.gov/10468649/ . Accessed on 13 September 2021. S. Grinstein. “Calcium homeostasis and the activation of calcium channels in cells of the immune system.” Published on Jan 1989 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1807782/. Accessed on 13 September 2021. Monika Vig, et.al. “Calcium signaling in immune cells.” Published on Jan 2009 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2877033/. Accessed on 13 September 2021. National Human Genome Research Institute. “Lymphocyte.” Published on (n.d.) on https://www.genome.gov/genetics-glossary/Lymphocyte. Accessed on 13 September 2021. Health Direct. “Calcium.” Published on (n.d.) on https://www.healthdirect.gov.au/calcium. Accessed on 13 September 2021. H. Woelk, et.al. “Ginkgo biloba special extract EGb 761 in generalized anxiety disorder and adjustment disorder with anxious mood: A randomized, double-blind, placebo-controlled trial.” Published on September 2007 on https://www.sciencedirect.com/science/article/abs/pii/S0022395606001026?via%3Dihub. Accessed on 14 September 2021. Thalita Thais Faustino, et.al. “Medicinal plants in the treatment of generalized anxiety disorder: a review of controlled clinical trials.” Published on Dec 2010 on https://www.scielo.br/j/rbp/a/3ySL59xfdNRSk6JPNrHBPhN/?lang=pt. Accessed on 14 September 2021. Naila Sheikh, et.al. “Effect of Bacopa monniera on stress induced changes in plasma corticosterone and brain monoamines in rats.” Published on 22 May 2007 on https://www.sciencedirect.com/science/article/abs/pii/S0378874107000438?via%3Dihub. Accessed on 14 September 2021. C. Stough, et.al. “The chronic effects of an extract of Bacopa monniera (Brahmi) on cognitive function in healthy human subjects.” Published on August 2001 on https://link.springer.com/article/10.1007%2Fs002130100815. Accessed on 14 September 2021. Deepak Rai, et.al. “Anti-stress effects of Ginkgo biloba and Panax ginseng: a comparative study.” Published on Dec 2003 on https://pubmed.ncbi.nlm.nih.gov/14737017/. Accessed on 14 September 2021. Tam, M., et al. “Possible roles of magnesium on the immune system.” Published in Nov. 2003. https://www.researchgate.net/publication/9083950_Possible_roles_of_magnesium_on_the_immune_system Accessed on 15 September 2021. Williams, G. “Calcium Signals Balance the Body's Response to Infection Against Potential for Self-Attack” Published May 31, 2016. https://nyulangone.org/news/calcium-signals-balance-bodys-response-infection-against-potential-self-attack Accessed 15 September 2021. https://www.afcurgentcarehixsontn.com/what-is-the-difference-between-chronic-and-acute-stress/#:~:text=Acute%20stress%20is%20also%20known,typically%20goes%20away%20fairly%20quickly. Apr 2019 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1361287/. Feb 2006. https://www.apa.org/topics/stress/body#:~:text=The%20autonomic%20nervous%20system%20has,%E2%80%9Cfight%20or%20flight%E2%80%9D%20response. Nov 2008
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Vitamin D and immunity: What you need to know
The human body is delicate and complex, which is why it's crucial to give it the attention it needs to carry out daily functions, like supporting our immunity. Vitamin D plays a crucial role in our overall health, specifically when it comes to protecting our bodies from illness. Getting your daily dosage of the essential vitamin can help support immune system health.Nicknamed the “sunshine vitamin,” sufficient levels of vitamin D can be maintained through daily, healthy sun exposure. However, due to the busyness of day-to-day life, this may not be feasible for many Australians. In this case, including a vitamin D supplement as part of a healthy, well-balanced diet can help support your immune system. This is particularly important for Australians during seasonal changes, as the immune system may be compromised. Different times of the year bring with them different ailments, with the colder months particularly straining the body's immune response, making us more susceptible to illness. To help your immune system function optimally all year long, let's first understand the link between vitamin D and immunity.How the immune system worksThe immune system is a complex network of cells and proteins that defend the body against infection (1). One of these defences works by keeping a track record, so to speak, of every harmful microbe it has ever encountered and successfully fended off. Disease-fighting cells refer to this track record kept by the immune system every time our bodies are alerted to the presence of harmful microbes. In this way, the immune system can quickly recognise and eliminate invaders—especially repeat offenders—that manage to get inside the body and stop them from spreading and doing widespread damage. This mechanism is one of our body's first, and most effective, defences against all manners of illness. However, there are some illnesses that prove to be more difficult for the immune system to fight off, such as illnesses caused by viruses with different kinds of strains, with each behaving like a new virus that our immune system has had no exposure to. You may have immunity against one strain, yet have no protection against others of the same kind. This is why it is super important to keep our immune system functioning optimally at all times so that we are ready to fend off various types of illnesses. When it comes to caring for our immune system so that it can fulfill its health-promoting duties, it's important that we learn how to keep it robust.Vitamin D and immunityVitamin D is known for its importance in helping the body absorb and retain calcium, which in turn helps keep bones, muscles, and teeth healthy. Only in the last 30 years has it been established that there is a strong link between vitamin D and immunity (2), with the vitamin doing so much more for our health than previously known. Medical researchers have discovered the presence of vitamin D receptors on the surface of almost all immune cells. To better appreciate this, think of these receptors as locks that can only be opened with the right key. It was found that vitamin D can unlock a response in immune cells and positively influences the activities of our immune system (3), providing immunity-boosting and strengthening benefits. This landmark discovery has spurred several medical inquiries into the interaction of vitamin D and immunity, thus prompting many to focus on the nutrient as part of a healthy diet.Vitamin D and fending off seasonal ailmentsAs mentioned earlier, the immune system works continuously throughout the year to protect us from disease, but the wintertime can be particularly stressful on your bodies. Consider all those times when you or someone you knew was concerned about winter flu, an all too common illness Australians have to deal with come the colder months of the year. Studies have shown that vitamin D is at its lowest levels during the winter season given that it is mostly acquired from the sun's ultraviolet (UV) rays, and that adults who are vitamin D deficient are more likely to report developing flu symptoms such as a cough, cold, or upper respiratory tract infection (4). Rather than risk getting sick during the winter or any other time of the year, vitamin D can be included into your healthy diet plan as food or supplements.The best sources of vitamin DWe talked about getting vitamin D from healthy sun exposure, but this essential vitamin can also be acquired from vitamin D-rich foods. You can choose to spend some time outdoors in the sun, but be sure to also eat a well-balanced diet that includes foods such as oily fish (think salmon, sardines, herring, and mackerel), egg yolks, mushroom, and meats (red meat and organ meats, for example) which are all rich in vitamin D (5). Foods fortified with vitamin D include orange juice, dairy products and plant-based milks, and fortified cereals (6).However, it may not always be possible to spend time outdoors or to eat regular meals containing these foods, which is where supplementation comes in. It can be taken alongside a healthy diet to ensure you achieve your daily requirement of vitamin D.About vitamin D deficiencyIf you suspect you have a vitamin D deficiency, there are symptoms to watch out for. You might notice mood fluctuations (with an emphasis on feeling down or blue more often, and for much longer), and general sensations of tiredness or fatigue, and weakness. These might be accompanied by physical pain in your bones, muscles, and joints as well (8), and on top of all this, you may notice that you've become more prone to sickness as a result of an immune system that lacks the support it needs from vitamin D (9).Deciding on a vitamin D supplementNow that you're better armed with knowledge about the relationship of vitamin D and immunity, the next step is to assess whether a vitamin D supplement is right for you.If you've ever looked into which vitamin D supplement might suit your needs, you may have learned about the two different kinds; vitamin D2 and vitamin D3. In a nutshell, vitamin D2 is made from plants and is found in fortified foods and some supplements, while vitamin D3 is naturally produced in the human body and is found in animal foods. Both have a role in the relationship between vitamin D and immunity, but vitamin D3 has been cited as the preferred version of the supplement, as it is the variation that's naturally found in the body.The benefits of a vitamin D supplementThe ultimate advantage of taking a vitamin D supplement is its overall ability to support and maintain optimal immune system function, especially when we are exposed to environmental factors that demand our immunity to work double time. It can also aid in the absorption of other key vitamins and minerals that similarly contribute to the effectiveness of our body's immune response. In supporting your immune system, you allow yourself to enjoy living a full life that is not weighed down by illness.Making sure you're getting the right amount of vitamin D is pretty easy when you subscribe to Vitable Australia. It's even easier when you sign up for our monthly vitamin subscription programme where the best vitamin packs are only a matter of clicks away. You also get to curate your personalised vitamin packs based on your unique health needs, which will be sent right to your doorstep via our vitamin delivery service.Find out more about other supplements that can help you with immunity:Zinc | Iron | Astaxanthin | Ashwagandha | Probiotics SB | B complex | Vitamin C | Vitamin D | Daily probiotics | Vitamin B12 | Fish oil | Biotin*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Better Health. "Immune system explained." Better Health. Published (n.d.) on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/immune-system . Accessed 15 October 2021. Hewlson, Martin. "Vitamin D and immune function: an overview." Cambridge University Press. Published 18 August 2011 on https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/vitamin-d-and-immune-function-an-overview/302152110AEE222430F44164E53FEA90 . Accessed 15 October 2021. NPS Medicinewise. "Vitamin D and COVID-19." NPS Medicinewise. Published 3 August 2020 on https://www.nps.org.au/news/vitamin-d-and-covid-19 . Accessed 15 October 2021. Harvard School of Public Health. "Vitamin D." Harvard School of Public Health. Published (n.d.) on https://www.hsph.harvard.edu/nutritionsource/vitamin-d/ . Accessed 15 October 2021. NPS Medicinewise. "Vitamin D and COVID-19." NPS Medicinewise. Published 3 August 2020 on https://www.nps.org.au/news/vitamin-d-and-covid-19 . Accessed 15 October 2021. Health Direct. "Vitamin D deficiency." Health Direct. Published (n.d.) on https://www.healthdirect.gov.au/vitamin-d-deficiency . Accessed 17 October 2021. Harvard School of Public Health. "Vitamin D." Harvard School of Public Health. Published (n.d.) on https://www.hsph.harvard.edu/nutritionsource/vitamin-d/ . Accessed 15 October 2021. Cleveland Clinic. "Vitamin D Deficiency.” n.d. https://my.clevelandclinic.org/health/articles/15050-vitamin-d--vitamin-d-deficiency. Accessed 20 October 2021. Health Direct. "Vitamin D deficiency." Health Direct. Published (n.d.) on https://www.healthdirect.gov.au/vitamin-d-deficiency . Accessed 17 October 2021.
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Immunity-boosting foods to include in your healthy diet plan
Immunity has been an ever-present topic and point of interest since the outbreak of the global pandemic, and rightfully so. Our immune system is our body's shield against infection and illness. Without a strong immune system, our body is unable to recognise and eliminate disease-causing microbes that enter the body (1). But when this system is weak, germs and viruses and other microorganisms can more easily spread through the body and cause illness (2). Apart from living an active and healthy lifestyle, what we put into our bodies can shore up our immunity. Before we dive into the types of food to increase immunity, let's first get to know the workings of the immune system.What can weaken the immune system?Several factors can weaken the immune system, such as poor nutrition and harmful substances like nicotine, alcohol, and illegal drugs (3). Other poor habits such as not getting enough sleep can also negatively impact your immune system. Our bodies recover and produce necessary cytokines when we sleep. Cytokines are a type of protein that are crucial in fighting infections or tackling inflammation when under stress. Due to this, long-term sleeping disorders or lack of sleep also increases your chances of developing health conditions, as well as becoming obese. As these conditions compromise your physical health, your immune system will find it difficult to counter infections (4). But not all immune system weakness is due to poor, unhealthy habits. Some people are born with a weak immune system or primary immune deficiency (PI). When you have primary immunodeficiency, your immune system does not work properly. This leaves you vulnerable to severe infections, which are frequent and last longer than usual. Your body also becomes less responsive to antibiotics.Read on to find out how to boost immune function and increase intake of foods for immunity.Food to increase immunitySince the onset of the pandemic, emphasis has been given to measures that can help keep people safe. People are advised to wear masks, wash their hands, get vaccinated, and boost their immune system through proper nutrition and exercise (5). Let's take a look at some immune boosting foods that are a vital source of vitamins to increase immunity:FruitsCitrus fruits, such as orange, grapefruit, and lemon, are major sources of vitamin C (6). This vitamin stimulates the production of white blood cells in the body, which is important when we fight off infections (7). It helps to start with small steps by slowly incorporating these foods for immunity, perhaps an orange or apple a day.Leafy vegetablesSpinach and kale are also good sources of vitamin C and vitamin A (8). Vitamin A is known as an anti-inflammation micronutrient. It's important for immune system development and has a regulatory role in the responses of the immune cells (11). Apart from being a good source of essential vitamins, green, leafy vegetables are also easy to mix into almost any dish. For example, you can incorporate a salad into your morning or lunch meals. Just choose a protein (red meat, chicken, prawn/tuna, or tofu) and add leafy microgreens, romaine lettuce, or arugula. Toss in some dressing, other vegetables, nuts, and maybe some fruits and you're good to go. Beta carotene in yellow, orange and green leafy fruits and vegetables has been shown to increase immune cell numbers and activity (20).Green tea, rich in polyphenols and loaded with healthy bioactive compounds is a powerful antioxidant (18). A steaming bowl of chicken soup has a mild anti-inflammatory effect that also dilates blood vessels for increased blood flow. It is wholesome, healthy nourishment for the common cold (19).SeafoodBalance is achieved by putting together a diet which consists of nutrients from various food groups to increase immunity. But as with everything, moderation is the key. Rock oysters, for example, are excellent sources of zinc - a nutrient that helps fight off viruses and bacteria. Our body also needs zinc to create proteins and DNA, which are the cells' genetic material (9). Fish oil is also full of omega-3 fatty acids which also have an essential role in immune system regulation (10). This is the type of fat that is actually good for your body, specifically the heart (12). Salmon, trout, and prawns, in particular, contain astaxanthin which is a potent antioxidant. This carotenoid gives this seafood their reddish hue. Research suggests that it may also reduce inflammation and oxidative stress which may strengthen your immune, cardiovascular, and neurological systems (14). Salmon, a superfood for immunity, is also rich in vitamin D, just like mackerel and herring (17). Vitamin D, while typically sourced by going out into the sunlight, may be difficult to get during the winter season. Consuming sufficient fish and seafood can help you meet your daily requirement of vitamin D. Remember to consume seafood in moderation as some aquamarine life can contain high levels of mercury.Red meatAs with seafood, moderation is important with red meat and poultry. But they are an important part of your diet, especially if you're seeking food to increase immunity. Red meats such as beef, lamb, pork, and veal (specifically the liver) are rich in iron. You can also get this nutrient from fish, shellfish, poultry, and eggs.B Vitamins are a group of vitamins that can be found in red meat and can also be found in other sources, such as vegetables and leafy greens, dairy, and fish. But specifically, vitamin B12 or cobalamin is mostly found in animal foods. B12 is essential in forming red blood cells and DNA and is also an important part in the development and function of the nervous system (15). Another B complex vitamin that people may want to pay attention to is vitamin B7 or biotin. Studies have shown that not getting enough biotin may negatively impact the functions of your immune cells and enhance inflammatory response (16). This nutrient can be sourced from beef liver and pork, among other options such as cooked eggs, salmon, and sweet potato.For vegans, however, foods to increase immunity can be found in a variety of fruits and vegetables. They can still source iron from green, leafy vegetables, nuts, and tofu (13). As with other nutrients listed here, vegans and vegetarians may be at risk of nutrient deficiency because of their plant-based diet. In order to circumvent this issue, they can opt for vegan-friendly vitamins and supplements that can be taken alongside a healthy diet.With or without the pandemic, it's crucial to support your immune system to stay clear of various infections. Medical advice suggests a balance of free radicals and antioxidants is imperative for optimum immune response and healthy physiological function (21). Eating healthy is key to boosting your immunity, but you can supplement your nutrient intake with vitamins and minerals. To ensure that you consume sufficient amounts of immunity-boosting nutrients, you can consider vitamin daily packs. These are personalised multivitamins that specifically cater to your needs beyond immunity. Vitable offers supplement subscriptions which include safe vitamin delivery to anywhere in Australia. When paired with a healthy lifestyle and diet, these vitamin packs can help ensure that your immune system is functioning at an optimal state.Find out more about other areas that the above supplements can help you with:Zinc | Iron | Astaxanthin | Ashwagandha | Probiotics SB | B complex | Vitamin C | Vitamin D | Daily probiotics | Vitamin B12 | Fish oil | Biotin*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Health Direct. “Immune System.” Published on n.d. On https://www.healthdirect.gov.au/immune-system. Accessed on 11 October 2021. National Cancer Institute. “Infection.” Published on n.d. On https://www.cancer.gov/publications/dictionaries/cancer-terms/def/infection. Accessed on 11 October 2021. Johns Hopkins Medicine. “Disorders of the Immune System.” Published on n.d on https://www.hopkinsmedicine.org/health/conditions-and-diseases/disorders-of-the-immune-system. Accessed on 11 October 2021. Mayo Clinic. “I'm having trouble sleeping lately. Does this increase my chances of getting sick?” Published on 28 November 2018 on https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757#:~:text=Yes%2C%20lack%20of%20sleep%20can,if%20you%20do%20get%20sick. Accessed on 11 October 2021. World Health Organization. “Q&As on COVID-19 and related health topics.” Published on n.d. On https://www.who.int/emergencies/diseases/novel-coronavirus-2019/question-and-answers-hub Accessed on 11 October 2021. Cleveland Clinic. “8 Vitamins & Minerals You Need for a Healthy Immune System.” Published on 4 December 2020 on https://health.clevelandclinic.org/eat-these-foods-to-boost-your-immune-system/. Accessed on 11 October 2021. Oregon State University: Linus Pauling Institute. “Vitamin C.” Published on n.d. On https://lpi.oregonstate.edu/mic/vitamins/vitamin-C. Accessed on 11 October 2021. Health Direct. “Vitamin A.” Published on n.d. On https://www.healthdirect.gov.au/vitamin-a Accessed on 12 October 2021. National Insitute of Health: Office of Dietary Supplements. “Zinc.” Published on n.d. On https://ods.od.nih.gov/factsheets/Zinc-Consumer/. Accessed on 12 October 2021. Saray Gutierrez, et.al. “Effects of Omega-3 Fatty Acids on Immune Cells.” Published on 11 October 2019 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6834330/. Accessed on 12 October 2021. Zhiyi Huang, et. al. “Role of Vitamin A in the Immune System.” Published on 6 September 2018 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162863/. Accessed on 12 October 2021. Harvard T.H. Chan “Protein.” Published on n.d. On https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/. Accessed on 12 October 2021. Health Direct. “Foods high in Iron.” Published on n.d. On https://www.healthdirect.gov.au/foods-high-in-iron. Accessed on 12 October 2021. National Cancer Institute. “Astaxanthin.” Published on n.d. On https://www.cancer.gov/publications/dictionaries/cancer-drug/def/astaxanthin. Accessed on 12 October 2021. Harvard T.H. Chan. “Vitamin B12.” Published on n.d. On https://www.hsph.harvard.edu/nutritionsource/vitamin-b12/. Accessed on 12 October 2021. Sudhanshu Agrawal, et.al. “Biotin deficiency enhances the inflammatory response of human dendritic cells.” Published on 1 September 2016 on https://pubmed.ncbi.nlm.nih.gov/27413170/. Accessed on 12 October 2021. Health Direct. “Foods high in Vitamin D.” Published on n.d. On https://www.healthdirect.gov.au/foods-high-in-vitamin-d. Accessed on 12 October 2021. https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea#1.-Contains-healthy-bioactive-compounds Apr 2020 https://www.spoonfulofcomfort.com/blog/why-chicken-soup-makes-us-feel-better/ Mar 2017 https://wa.kaiserpermanente.org/kbase/topic.jhtml?docId=hn-2804006 May 2015 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249911/ Dec 2010
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