Whether you want to give your immune system a boost or just maintain good health and wellness, certain vitamins and natural herbs can help. A well-balanced diet should provide all the nutrients your body needs to function properly. In addition, many of these ingredients are available in supplement form. Always consult your health care practitioner before trying herbs or other natural supplements.
Vitamin A
Vitamin A, also known as beta-carotene, is used by the body to support vision, bone growth and reproduction. It also strengthens immune function by helping fight infection. Vitamin A is essential for overall health and wellness. The recommended daily allowance for adults is 700 to 900 micrograms. It is found naturally in foods such as carrots, red and yellow bell peppers, spinach, kale, apricots and cantaloupe.
Vitamin C
Ascorbic acid, or vitamin C, is a well-known antioxidant. It is also vital to metabolism, cell growth and the production of collagen, which is used to build blood vessels, tendons and other tissues in the body. It helps strengthen the immune system and protect the body from free-radical damage. The recommended daily allowance for adults is 75 to 90 milligrams per day. Foods rich in vitamin C include citrus fruits, tomatoes, bell peppers and broccoli.
Vitamin D
It is no secret that vitamin D is essential for strong bones and teeth. However, it is also used by the body to support nerve function and muscle growth. Many vital organs and muscles rely on vitamin D, including the heart. The recommended daily allowance is 600 to 800 international units for adults. The body manufactures vitamin D when the skin is exposed to sunlight. However, it may also be found in fortified milk, fruit juices and breakfast cereals.
Vitamin E
Vitamin E is another important antioxidant. It is used by the body to strengthen the immune system and fight off infection. It is also used to prevent clotting in the blood vessels and support cardiac function. The recommended daily allowance for vitamin E is 15 mg for adults. It is found naturally in nuts, seeds and vegetable oils. Green vegetables, such as broccoli, also contain some vitamin E.
Calcium
Like vitamin D, calcium is vital to bone health. What many do not know, however, is that it is also essential for proper muscle and nerve function. According to the National Institutes of Health, as you age, you may require more calcium to prevent disease. The recommended daily allowance is 1,000 mg, or 1,200 if you are over the age of 70. It can be found in dairy products and fortified fruit juices and breakfast cereals.
Evening Primrose Oil
Evening primrose oil is an herb naturally high in essential fatty acids, or EFAs. EFAs are used by the body to prevent inflammation and disease. The University of Maryland Medical Center notes evening primrose may be used to treat allergies, eczema, arthritis and menopausal symptoms. The recommended daily dose is 2 to 8 grams daily for adults. However, check with your medical doctor before trying this herb.
Flaxseed
Flaxseed is a dietary source of omega-3 fatty acids. According to the University of Maryland Medical Center, omega-3s may be beneficial in preventing several common diseases, such as arthritis, inflammatory bowel disease, high cholesterol and heart disease. Ground flaxseeds can be added to baked goods and cereals. It also is found in supplement form. Talk to your health care provider before using flaxseed for medicinal purposes.
Turmeric
Alternative Medicine Zone's top 10 list for Ayurvedic herbs included three plants -- turmeric, garlic and ginger -- that can be found in most home spice racks. Turmeric, a yellow root herb used in curries, is naturally anti-inflammatory and antioxidant. It has been used to treat a variety of disease, including arthritis and cancer.
Garlic
Garlic is both a valuable culinary and medicinal herb. It is used medicinally to treat the common cold and flu, and it is believed to help lower cholesterol and protect against heart disease. It is best eaten fresh, although it is available in supplement form as well.
Ginger
Like garlic, ginger is a culinary spice that doubles as a medicinal herb. It is also naturally antioxidant and antibacterial. It is used by herbalists to treat nausea, vomiting, headaches and other aches and pains. Again, fresh is best, but it is available in supplement form.
Although these herbs are generally recognized as safe by the U.S. Food and Drug Administration, there are no recommended doses. Always consult your health care provider before using herbs for medicinal purposes.
References
- National Institutes of Health: Office of Dietary Supplements: Vitamin A
- Linus Pauling Institute: Vitamin C
- National Institutes of Health: Office of Dietary Supplements: Vitamin D
- National Institutes of Health: Office of Dietary Supplements: Vitamin E
- National Institutes of Health: Office of Dietary Supplements: Calcium
- University of Maryland Medical Center: Evening Primrose
- University of Maryland Medical Center: Flaxseed
- Alternative Medicine Zone: Top 10 Ayurvedic Herbs
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