WHY DO WE NEED AN IMMUNE SYSTEM?
We are frequently exposed to several kinds of potentially hazardous bacteria on a daily basis. Our immune system, a network of complex bodily processes and pathways, guards us against both these hazardous bacteria and some diseases.
It takes immediate action after identifying foreign invaders like bacteria, viruses, and parasites. Innate immunity refers to protective barriers such our skin, mucus, stomach acid, enzymes, and immune system cells. Adaptive or acquired immunity refers to a system that develops the ability to recognise and combat pathogens that enter our bodies.
Even so, a number of things can weaken the immune system, including environmental toxins (like smoke and other air pollution-causing particles), specific illnesses (like autoimmune and immunodeficiency disorders), being overweight, experiencing long-term stress, getting little sleep, and eating poorly.
AN IMMUNEBOOSTING DIET, IF ANY, EXISTS?
All cells, including immune cells, require adequate nutrition as part of a balanced diet in order to be healthy and operate properly.
It's possible that some eating habits can better prepare the body for microbial assaults and excessive inflammation, but it's unclear that any particular meals can provide more defence. Many micronutrients are necessary for the body's immunological response at every stage.
Vitamin C, vitamin D, zinc, selenium, iron, and protein are a few nutrients that have been found to be essential for immune cell development and function (including the amino acid glutamine).
1,2 Numerous foods made from plants and animals include them.
A healthy immune system can be harmed by diets that lack diversity and contain fewer critical nutrients, such as vitamins and minerals.
There is mounting evidence that a Western diet strong in red meat and refined sugar and low in fruits and vegetables might encourage disruptions of the normal intestinal flora, leading to chronic gut inflammation and the corresponding suppression of immunity.
There are trillions of bacteria or microbes living in our bodies, primarily in the intestines, which together make up the microbiome, which is like an internal city. Since researchers are discovering that the microbiome is crucial for immune function, this field is one that is heavily researched. The generation of antimicrobial proteins and significant immunological activation both occur in the gut. 4,5 Our diets significantly affect the kind of bacteria that reside in our intestines.
A diet high in fibre from plants, including a variety of fruits, vegetables, legumes, and whole grains, seems to encourage the development and maintenance of good bacteria. Short chain fatty acids are produced when some beneficial microorganisms break down fibres, and studies have shown that these acids can activate immune cells.
Because they nourish bacteria, these fibres are occasionally referred to as prebiotics. Consequently, a diet rich in probiotic and prebiotic foods may be advantageous.
Prebiotic meals contain fibre and oligosaccharides that nourish and sustain healthy colonies of those bacteria, whereas probiotic foods contain live beneficial bacteria.
• Kefir, yoghurt with live active organisms, fermented vegetables, sauerkraut, tempeh, kombucha tea, kimchi, and miso are examples of probiotic foods.
Garlic, onions, leeks, asparagus, Jerusalem artichokes, dandelion greens, less-ripe bananas, and seaweed are examples of prebiotic foods.
To obtain dietary prebiotics, it is best to consume a range of fruits, vegetables, legumes (such as beans, peas, and lentils), and whole grains.
DO HERBAL OR VITAMIN SUPPLEMENTS HELP?
Even a slight nutritional shortage can change how the body reacts to an infection. According to research conducted on animals, immunological responses can be affected by deficits in zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, D, and E.
6 These nutrients enhance the growth and activity of immune cells, aid in the production of antibodies, and act as antioxidants to safeguard healthy cells.
According to epidemiological research, persons who are malnourished are more likely to contract bacterial, viral, and other diseases.
According to epidemiological research, those who are malnourished are more likely to contract bacterial, viral, and other diseases.
Deficits in these nutrients can be avoided by eating a high-quality diet. However, there are some circumstances in which it is impossible to always eat a range of nutrient-dense foods, and other cultures have higher nutrient requirements. A vitamin and mineral supplement may help replace dietary deficits in these situations.
These dietary supplements are reasonably priced, usually costing less than 10 cents per day. Vitamin supplementation can enhance immunological responses in these people, according to studies. The seriously ill, infants and toddlers, pregnant and nursing women, low-income households, and pregnant and lactating women are a few examples of groups at risk.
A high-risk category in particular are the elderly. Because immune cells become fewer and of lower quality as we age, the immune response typically deteriorates. If older people suffer chronic or acute disorders, the chance of poorer outcomes is increased. Additionally, around one-third of older people in developed nations suffer from vitamin inadequacies.
Numerous medications that can affect nutrient absorption and appetite, malabsorption due to intestinal problems, and increased nutrient requirements due to hypermetabolic states with acute or chronic conditions are a few causes that come to mind. Other factors include a poorer appetite brought on by chronic diseases, depression, or loneliness.
Diet variety may also be hampered by financial restrictions, a decreased desire to cook for one person, poor dental health (such as missing teeth or loose dentures), mental incapacity, or a lack of transportation and money to buy nutritious food.
Unless otherwise prescribed by a doctor, a generic multivitamin/mineral supplement that provides the RDA may be used in certain circumstances. Megadose supplements (several times the RDA) don't seem justifiable, and they occasionally pose risks or even compromise immune function (e.g. as with zinc). Because no supplement can duplicate the benefits of a balanced diet, it is important to keep this in mind.
Nutrition is closely correlated with immunity, illness risk, and severity, as we have long known. People who are malnourished are more likely to contract different bacterial, viral, and other diseases. On the other hand, persistent or severe illnesses damage a person's nutritional condition or cause them to develop nutritional problems.
As a result, it is crucial that we all monitor our diets and nutritional health while the COVID-19 epidemic is still occurring.
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