For every food intake we make, our body absorbs nutrients. Food groups are classified into three: Go Foods (Energy-giving) which include rice, root crops, noodles, bread, cookies, oatmeal, fats & oils, Grow Foods (Body-Building & Repair) which include meat, poultry (eggs, chicken), legumes & milk, Glow Foods (Body-Regulating) which include fruits, water & vegetables.
Nutrients maintain the integrity of our body cells. Supplying the different kind of nutrients to our body will ensure that our body cells are well-nourished, enabling them to perform their functions.
The immune system is a large network of organs, white blood cells, proteins (antibodies) and chemicals working together to protect the body or limit their harm from foreign invaders (bacteria, viruses, parasites, and fungi) that cause infection, illness and disease.
It provides three levels of defense against disease-causing organisms. First is through the barriers, our skin and mucus membrane prevent entry of foreign invaders. Second is through innate immunity or providing general defense by our white blood cells called neutrophils and macrophages which engulf and destroy foreign invaders and damaged cells. Third is through the acquired immunity or specific defense by the white blood cells called T lymphocytes (T cells) that targets and destroys infected or cancerous cells, and the B lymphocytes (B cells) and plasma cells that produce antibodies that target and destroy infected or cancerous cells as well.
Poor nutrition increases one’s risk to infection. A person who is undernourished has less nutrients in his/her body and less antibodies leading to low resistance against infectious diseases; thus, the need to boost our immune system through our food intake. This is because the nutritional status at one stage of life influences health status in the next stage.
In order to boost our immune system, proper diet must be observed. A proper diet follows the principles of: 1) Adequacy- food must not only be adequate in quantity but more importantly, in the amount of nutrients which is recommend according to age and physiological condition, 2) Variety- there is no single food that will give all the nutrients we need, hence food we eat should be varied, 3) Balance- there should be balance according to the food plate & food pyramid model as prescribed by the Food and Nutrition Research Institute of the Philippines. In the Pinggang Pinoy Plate model, half of the plate should be fruits and vegetables, 33% is rice or rice substitute and the remaining 17% is the protein rich food, 4) Moderation- not eating too much nor too little, 5) Calorie control, 6) Nutrient density, and 7) Safe. In addition, we should also limit intake of salty, fried, fatty and sugar-rich foods.
Aside from making healthy food choices, we should also be physically active, avoid alcoholic beverages and do not smoke. Attaining normal body weight through proper diet and moderate physical activity maintains good health.
BELLA M. BASALONG
References:
Degay, Imelda O. (2020, August 1). ‘‘Beefing up the Body’s Defense System with Nutrition at Different Stages of Life’’ [video file].
Cleveland Clinic (2020. February 22). Immune System. https://my.clevelandclinic.org/health/articles/21196-immune-system
