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Writer's pictureChristiana Mouski

Nutrition and the Immune System

We cannot close ourselves in a glass so as not to get sick, we cannot in any case avoid all the dangers, what life would we live then. What we can do is strengthen our immune system.


The immune system is a complex network of cells, tissues, organs and the substances they produce. Its main role is to protect the body. Thus, the immune system has to worry about pathogens such as bacteria, viruses, parasites or fungi, harmful substances from the environment, and disease-causing changes in the body such as cancer cells.


Close your eyes and imagine your immune system as a super-machine with millions of levers, switches, cables, lights and all of them interacting with each other. Whenever you can understand how difficult it is to refer precisely and in detail to everything as they can interact and enhance or degrade its function.


What strengthens immunity:
  • Good balanced diet

  • Adequate quality sleep

  • Exercise

  • Good hydration

What impairs immune function
  • Stress

  • Alcohol

  • Smoking

  • Poor diet and insufficient sleep


We will focus on nutrition. Some nutrients affect the creation of immune cells, some help with inflammation, some strengthen the intestinal microflora and are thus related to immunity, some others act as anti-cancer. It is therefore impossible to mention all the beneficial and nutritious foods in detail, but we will say enough.


Omega-3

Long-chain polyunsaturated fatty acids, especially omega-3 fatty acids, have a strong anti-inflammatory capacity, while trans fatty acids, especially from processed foods such as fried foods, chips, etc. have pro-inflammatory properties


Where can I find omega-3 (mainly in oily fish)

  • salmon

  • sardines

  • trout

  • mackerel

    Try to consume at least once a week some oily fish

Carbohydrates and Fiber

High glycemic index meal has been associated with an immediate increase in inflammation

Examples of foods with a high glycemic index are sweets, cakes, biscuits

Less processed low-glycemic foods, such as vegetables, fruits, nuts, seeds and whole grains, do not cause such adverse inflammatory effects after a meal



A significant reduction in inflammation has been observed with increased fiber consumption (about 30 g/day). An intake of 25 g - 38 g of fiber is recommended for women and men, respectively. Another benefit of whole grain intake is a more favorable gut microbiome composition, which reduces both gut and systemic inflammation, and even small increases of just 5g of extra fiber per day can be beneficial.

Protein

Low protein status due to low protein intake, i.e. below the recommended 0.8 g/kg body weight as suggested by the Recommended Dietary Allowance (RDA), is well recognized to increase the risk of infection. Usually, this phenomenon occurs in developing countries or in people who for whatever reason are not getting enough nutrition



Of course, proteins are a delicate matter since they are usually obtained through animal products with high levels of saturated fat and ultimately the effect can be pro-inflammatory. Thus, protein intake of high biological value and from healthy dietary choices, such as from eggs, fish, lean meat (eg, poultry), and low-fat milk protein, when consumed with meals, may reduce postprandial adipogenesis and inflammation

In addition, the consumption of a certain amount of proteins of high biological value is known to be necessary for the production of antibodies

Glutamine

Glutamine has a key role in the immune system. Glutamine is the most abundant amino acid in the body.

Important sources of glutamine are beef, egg and tofu

MICRO-NUTRIENTS
  • Vitamin A deficiency has been associated with an increased risk of infection. Sources: liver, salmon, eggs, milk, sweet potato, carrots,

  • Vitamin D can be obtained from the diet through fish, eggs, fortified milk and mushrooms, but it can also be synthesized under the skin in the presence of ultraviolet radiation (main source). It has been shown to regulate the immune system

  • Vitamin E in nuts and vegetable oils, some seeds and grains.

  • Vitamin C: citrus fruits, peppers, broccoli and several others

  • Low zinc status has been associated with increased risk of viral infections sources: meat, poultry, fish and more

  • Iron deficiency is associated with infectious diseases

  • Copper has been shown to play a role in the innate immune response to bacterial infections.

  • Selenium has an important role in immunity. Some sources are poultry, eggs, seafood, beans, shellfish, Brazil nuts, etc

Probiotics

Probiotics are defined as "live microorganisms which, when administered in sufficient amounts, confer a health benefit on the host"

Probiotics can modulate immune system responses while on the other hand dysbiosis, i.e. the replacement of normal gut flora with a dysfunctional array of organisms that can promote disease states.

Foods that contain probiotics are kefir, some yogurts, pickled cucumber, some cheeses, kombucha and others.


Conclusion: a balanced diet to support your immunity. Omega-3 fats, complex carbohydrates and fiber, good sources of low-fat protein, micronutrients through a variety of foods, probiotics if possible, and limiting saturated fat, alcohol and trans fats found mostly in highly processed foods. Sufficient quality sleep exercise and stress reduction are important!

References:

  • Bassuk, S. S., Rifai, N., & Ridker, P. M. (2004). High-sensitivity C-reactive protein: clinical importance. Current Problems in Cardiology, 29(8), 439–493.

  • Christ, A., Lauterbach, M., & Latz, E. (2019). Western Diet and the Immune System: An Inflammatory Connection. Immunity, 51(5), 794–811. https://doi.org/10.1016/j.immuni.2019.09.020

  • Cruzat, V., Macedo Rogero, M., Noel Keane, K., Curi, R., & Newsholme, P. (2018). Glutamine: Metabolism and Immune Function, Supplementation and Clinical Translation. Nutrients, 10(11), 1564. https://doi.org/10.3390/nu10111564

  • Iddir, M., Brito, A., Dingeo, G., Fernandez Del Campo, S. S., Samouda, H., La Frano, M. R., & Bohn, T. (2020). Strengthening the Immune System and Reducing Inflammation and Oxidative Stress through Diet and Nutrition: Considerations during the COVID-19 Crisis. Nutrients, 12(6), 1562. https://doi.org/10.3390/nu12061562

  • Justiz Vaillant, A. A., & Qurie, A. (2024). Interleukin.

  • La Fata, G., Weber, P., & Mohajeri, M. H. (2018). Probiotics and the Gut Immune System: Indirect Regulation. Probiotics and Antimicrobial Proteins, 10(1), 11–21. https://doi.org/10.1007/s12602-017-9322-6

  • National Library of Medicine. (2020, April 23). How does the immune system work? NIH. https://www.ncbi.nlm.nih.gov/books/NBK279364/

  • Nogal, A., Valdes, A. M., & Menni, C. (2021). The role of short-chain fatty acids in the interplay between gut microbiota and diet in cardio-metabolic health. Gut Microbes, 13(1). https://doi.org/10.1080/19490976.2021.1897212

  • Prasad, C., Davis, K. E., Imrhan, V., Juma, S., & Vijayagopal, P. (2019). Advanced Glycation End Products and Risks for Chronic Diseases: Intervening Through Lifestyle Modification. American Journal of Lifestyle Medicine, 13(4), 384–404. https://doi.org/10.1177/1559827617708991

  • Scheffer, D. da L., & Latini, A. (2020). Exercise-induced immune system response: Anti-inflammatory status on peripheral and central organs. Biochimica et Biophysica Acta (BBA) - Molecular Basis of Disease, 1866(10), 165823. https://doi.org/10.1016/j.bbadis.2020.165823

  • Venter, C., Eyerich, S., Sarin, T., & Klatt, K. C. (2020). Nutrition and the Immune System: A Complicated Tango. Nutrients, 12(3), 818. https://doi.org/10.3390/nu12030818

 


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