Compiled & reviewed  by Dr.Sanjana.VB.BHMS.DBRM  CDN

Why are  immunity boosting foods  important?

Immunity determinants 

  When we get infected with common flue to severe infections the immunity level of the body matters a lot as our immunity determines the speed of recovery,  severity of disease manifestations, complications etc. The epidemics and pandemics often remind us the relevance of being concerned about our immune status.   Nutrition plays a key role in maintaining the immune status of an individual.

Nutrients like vitamins, minerals are the protectors of body from many infectious organisms. In addition to nutrition many other factors such as age, environment, level of stress, life style, diabetes , diseases of vital organs ,sleep etc. determine the level of immunity.However,nutrition has its own importance in building up immunity.

Nutrition 

Nutrition plays a crucial role in building up the immune status of a person, although several other factors have contributory roles.Vitamins, minerals and protein have important role in maintaining your immune health. 

Vitamins A,B,C, D are the most important vitamins for keeping your immunity good.  Research studies show that zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, D, and E can alter immune responses.

      We are constantly exposed to potentially harmful microbes from our environment. Our immune system protects us against these harmful microbes as well as certain diseases caused by them.

Age

 As we grow old, our internal organs may become less efficient; immune-related organs like the thymus or bone marrow produce less immune cells needed to fight off infections. Aging is sometimes associated with micronutrient deficiencies, which may worsen a declining immune function.

 Environmental factors

Environmental toxins also can impair or suppress the normal activity of immune cells. We are living in a toxic environment where water, air and the food we eat are polluted and contaminated and they pose a huge threat to life in the form of infections and other environmental diseases.

The changes in our work environment and life styles in modern world have contributed significantly to sedentary habits and consequent obesity & weight gain. Obesity is associated with low-grade chronic inflammation. Fat tissue produces adipocytokines that can promote inflammatory processes.

     Malnutrition or a diet lacking in one or more nutrients can impair the production and activity of immune cells and antibodies. Malnutrition can happen from poor dietary intake as well as poor absorption of nutrients as a result of gastrointestinal diseases. In both conditions malnutrition leads to weakened immunity.

         Autoimmune and immunodeficiency disorders attack and potentially disable immune cells. Autoimmunity is an emerging cause of disease burden on the population. Although, the exact causes of autoimmunity is still ambiguous it is believed that physical & mental stress and a few environmental factors contribute to it. Among the physical stressors deprivation of diet is an important factor which causes immunological imbalance.

         Chronic mental stress also affects immunity adversely. Stress causes release of hormones like cortisol that suppresses inflammation (inflammation is initially needed to activate immune cells) precisely, the action of white blood cells which are guards against infections.

         Sleep is a time of restoration for the body, during which a type of cytokine is released that fights infection. Lack of sleep or inadequate sleep lowers the amount of these cytokines and other immune cells.

Do Immune-Boosting foods help?

         Intake of adequate nutrients as part of a varied diet is required for the health and function of all cells, including immune cells. Certain dietary patterns [deprivation of some key nutrients] may make the body vulnerable to microbial attacks and excess inflammation. However individual foods do not offer special protection.
        Each stage of the body’s immune response relies on the presence of many micronutrients. Examples of nutrients that have been identified as critical for the growth and function of immune cells include vitamin C, vitamin D, zinc, selenium, iron, and protein (including the amino acid glutamine).  They are found in a variety of plant and animal foods.
       Diets that are limited in variety and lower in nutrients, such as consisting primarily of ultra-processed foods and lacking in minimally processed foods, can negatively affect a healthy immune system.
       It is presumed that Western diet high in refined sugar and red meat are not good choices for health in general. Addition of more vegetables and fruits as in traditional diets are essential for adequate immune protection.

     A few immunity boosting foods

• Broccoli

• Citrus fruits

• Blueberries

• Ginger

• Turmeric

• Almonds

• Kiwi fruits

• Bell peppers

• Herbals

• Supplements

Role of supplements in  boosting immunity

      The elderly are a particularly high-risk group. The immune response generally declines with increasing age as the number and quality of immune cells decreases. This causes a higher risk of poorer outcomes if the elderly develop chronic or acute diseases.  There are certain situations of poor dietary intake, or increased nutrient needs in old people. In these cases a vitamin and mineral supplement may help to fill nutritional gaps. Studies have shown that vitamin supplementation can improve immune responses in these groups.

 Pregnant and lactating women, infants and toddlers, and the critically ill are also groups at risk of lowered immunity. A general multivitamin/mineral supplement providing the recommended dietary allowances (RDA) may be used in these cases as per the recommendation from a physician or a qualified health provider. Unnecessary supplementation is harmful to health.

Tips to boost immunity

   Eat a balanced diet with whole fruits, vegetables, lean proteins, whole grains, and plenty of water along with intake of supplements.
   Avoid smoking.
   Drink alcohol in moderation.
   Perform moderate regular exercise.
   De stress yourself with mind relaxation techniques and exercises.

  Reference :

 ·        https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/