We may take it without any consideration that our diet and lifestyle can influence how our immune system works. But how does it impact the immune response?
Good nutrition and lifestyle are fundamental to improving immunity. The immune system is the body's defense mechanism against disease and infection. Nutrition is an extremely essential component of a healthy lifestyle because it can affect energy balance, enhance the functional capacity of various systems, and boost immunity. Consumption of adequate nutrients as well as several factors such as sleep, and stress are required for good functioning immune cells.
Adverse factors and effects of unhealthy nutrition and lifestyle
Nutrition is a critical component of health and growth (WHO, n.d). Inadequate nutrition can contribute to tiredness, stress, and reduced work capacity. Unemployment, low salaries, physical and mental illness, behavior, and other burdens can lead to an unhealthy diet and lifestyle that can compromise immune function.
According to existing studies, nutrition and lifestyle significantly influence the immune system. People living in low-income communities and members of certain racial and ethnic groups frequently lack access to convenient, affordable, and nutritious food sources. These factors can deprive the body of the nourishment it needs and increase the danger of disease and other health issues, such as malnutrition, and non-communicable diseases, among others.
Healthy lifestyle to boost the immune system
A healthy lifestyle should be the primary line of defense. According to Harvard Health Publishing (2021), every part of the body, including the immune system, functions more effectively when backed up by healthy-living strategies such as the following:
- Have a variety of nutritious foods
- Proper hydration
- Maintain ideal body weight
- Get adequate sleep
- Exercise regularly
- Don’t smoke
- Avoid excessive alcohol consumption
- Proper handwashing and sanitation
Foods and nutrients that boost the immune system
Feeding the body certain foods may help maintain a healthy immune system. A nutrient deficiency can alter the immune response of the body. It is preferable to obtain the immune-boosting vitamins and minerals from food rather than from supplements. Various substances, including vitamins and minerals, are provided by nutritious foods to keep us healthy and fill nutritional gaps.
Some recommendations for the vitamins and minerals that the immune system requires to function:
- Vitamin C and E
Antioxidants that help prevent infections and destroy free radicals and support the body’s immune reaction. Vitamin C and E-rich foods include the following: spinach, bell peppers, strawberry, papaya, broccoli, nuts, and seeds.
- Vitamin A
An “infection-fighter,” Vitamin A reduces inflammation and strengthens the immune system. Vitamin A-rich foods include the following: carrots, sweet potatoes, eggs, and green leafy vegetables.
- Vitamin D
Known as sunshine vitamin. One among the most powerful nutrients for supporting the immune system. It reduces the risk of viral infections. There are two major forms of Vitamin D: Vitamin D2 and Vitamin D3. Vitamin D3 is only found in animal-sourced foods, whereas D2 is mostly found in plant-based foods and fortified foods (Atli Arnarson, 2018). Some of the Vitamin D-rich foods are: salmon, mackerel, tuna, sardines, mushrooms, fortified milk, and cereals.
- Iron
Helps immune cell proliferation and maturation, particularly lymphocytes, which are associated with the generation of a specific response to infection. It assists the body to hold oxygen to cells. Foods that are rich in iron include the following: meat (in moderation), chicken, turkey, shellfish, organ meats, and legumes.
- Selenium
An antioxidant that helps lower free radicals within the body and reduces inflammation. Foods that are rich in selenium include seafoods, and organ meats.
- Zinc
Helps the immune system by supporting the production of immune cells such as T-cells and white blood cells, which defend against invaders. Foods that are rich in zinc are: nuts, oyster, crab, lean meat, poultry, seeds, beans, and lentil.
- Omega-3 fatty acid
Has an anti-inflammatory effect. It enhances white blood cell activity. You can get omega-3 fatty acids from: salmon, sardine, walnuts, and canola oil.
- Probiotic & Prebiotic
Promote the production and regulate natural antibodies in the body. Foods that are rich in probiotic include the following: yogurt, kimchi, pickles, banana, asparagus, and onion.
These nutrients help the immune system in various ways, including acting as antioxidants to protect healthy cells, promoting the growth and activity of immune cells, and facilitating the production of antibodies. Malnutrition, non-communicable diseases, and others are all metabolic diseases that can be prevented through living a healthy lifestyle and consuming a diet that fulfills optimal nutritional needs. (CMU BSND OJT Trisha Mae M. Magallanes / This email address is being protected from spambots. You need JavaScript enabled to view it. / 09631090198)
References:
BSc, A. A., PhD. (2018, March 4). Vitamin D2 vs. D3: What’s the Difference? Healthline. https://www.healthline.com/nutrition/vitamin-d2-vs-d3
Driver, K. (2016, August 5). Hunger and Food Insecurity. Johns Hopkins Bloomberg School of Public Health. https://www.foodsystemprimer.org/food-and-nutrition/hunger-and-food-insecurity/
Enhanced Immunity. (2022, January 21). Centers for Disease Control and Prevention. https://www.cdc.gov/nccdphp/dnpao/features/enhance-immunity/index.html
Gavin-Smith, B. (2022, February 8). The Role of Nutrition in the Immune System | Part I of II - Sight and Life Breda Gavin-Smith. Sight and Life. https://sightandlife.org/blog/most-recent-blog/nutrition-immunity/
Harvard Health. (2021, February 15). How to boost your immune system. https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system
Kubala, M. J. S. (2021, April 9). How and why does diet influence immune function? MedicalNewsToday. https://www.medicalnewstoday.com/articles/how-and-why-does-diet-influence-immune-function
Nutrition and Immunity. (2021, January 27). The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/
Poor Nutrition | CDC. (n.d.). Center for Disease Control and Prevention. https://www.cdc.gov/chronicdisease/resources/publications/factsheets/nutrition.htm
Schend, J. (2020, April 30). 15 Foods That Boost the Immune System. Healthline. https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system
Team, W. (2021, August 3). 8 Vitamins & Minerals You Need for a Healthy Immune System. Cleveland Clinic. https://health.clevelandclinic.org/eat-these-foods-to-boost-your-immune-system/
Tianyi, S. (2021). NCBI - WWW Error Blocked Diagnostic. Physical Activity and Nutritional Influence on Immune Function: An Important Strategy to Improve Immunity and Health Status. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8531728/
