Nutrition for a Healthy Immune System
- Oct 13, 2016
- 3 min read
Before diving into today's subject, I wanted to apologize for taking a longer break after my last post. First, I was on vacation with limited internet access, and since my return I have been battling a nasty virus and haven't felt well enough to do research. But speaking of being sick, I thought it might be a good time to do a post about how to keep your immune system healthy.
What is the immune system?
For those of us who don't know or may need a refresher, the immune system is your body's tool that allows us to interact with the world around us including other people. The immune system is composed of various cells and structures within the body that are responsible for fighting foreign invaders such as bacteria, viruses, and even other cells that may have become cancerous.
How does nutrition play a role in the immune system?
Your gastrointestinal tract which includes your mouth, stomach, intestines, etc. is an extremely important physical barrier between the outside world and inside your body. In fact, The gastrointestinal tract contains the largest number of immune cells in the body making up 60% of your immune system. This is because the gastrointestinal tract comes in contact with the largest number of molecules and substances in the entire body and therefore must figure out what to do with all of them. The lining of the gastrointestinal tract is lined with a thick mucous which allows healthy nutrients, molecules and substances into the body while keeping bacteria, viruses, and other unhealthy molecules out. The foods you eat have a direct connection with the health of the gastrointestinal system and in result a healthy immune system.
So what nutrients and foods should you eat to keep your immune system healthy?
Vitamin A: Vitamin A plays an important role in the health of skin. Specifically the skin of the mouth, stomach, intestines, and respiratory system which makes up the barrier of the body to the outside world. In addition, vitamin A promotes the formation of mucous that lines the gastrointestinal tract. Foods rich in vitamin A include carrots, sweet potatoes, eggs, red peppers, and spinach.
Essential Fatty Acids: Essential fatty acids including monounsaturated and polyunsaturated fatty acids promote healthy cell membranes of gastrointestinal cells. These cells make up the lining of the gastrointestinal tract and help to keep foreign invaders from making it into the body. Monounsaturated and polyunsaturated fatty acids can be found in fatty fish, olive oil, nuts, and seeds.
Fiber: Fiber is digested by the healthy bacteria that live in the large intestines. As these bacteria digest fiber, it creates fuel for gastrointestinal cells. In addition, fiber promotes the removal of toxins that can effect gastrointestinal cells and make them weaker. Fiber can be found in whole grains, fruits, vegetables, and seeds.
Protein: Proteins contain amino acids that aid in growth and repair of many processes within the body including the immune system and gastrointestinal tract. Specifically, protein aids in the production of immune cells, and also the production of antibodies. Protein can be found in meats, fish, dairy products, nuts, seeds, and beans.
Vitamin C: We have all heard that vitamin C is good for the immune system, but do you know why? Well, vitamin C supports the immune system by stimulating the production of antibodies which protects you from infections. Vitamin C can be found in citrus fruits, red peppers, leafy greens, and strawberries.
Vitamin E: Vitamin E is a component of all cell membranes throughout the body and promotes healthy cell functioning. Additionally, vitamin E is an antioxidant that neutralizes free radicals and supports a healthy inflammatory response. Vitamin E can be found in leafy greens, seeds, nuts, and vegetable oils.
Zinc: Zinc plays an important role in helping the immune system function properly as well as promoting would healing. Too much zinc has been shown to disrupt the functioning of the immune system so be sure not to supplement this mineral. Zinc can be found in nuts, seeds, whole grains, and meats.
The nutrients vitamins and minerals listed here are just some of the many nutrients that aid in the body's functioning of a healthy immune system. The best way to keep your immune system healthy is to consume a variety of foods containing vitamins and minerals including fruits, vegetables, whole grains, and lean meats. Supplements are good if you feel you are not getting enough, but be sure not to over supplement. If you have any questions or would like to know more please contact me here. Otherwise, happy eating and stay healthy this winter!
References:
1. Mateljan G. The world's healthiest foods. 1st ed. Seattle, Washington: GMF Publishing; 2007.
2. Academy of Nutrition and Dietetics. Protect your health with immune-boosting nutrition. Academy of Nutrition and Dietetics Website. http://www.eatright.org/resource/health/wellness/preventing-illness/protect-your-health-with-immune-boosting-nutrition. Updated June 2, 2016. Accessed October 13, 2016.
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