What Foods are good for My Immune System?
Your ability to
interact with the world around you and stay healthy depends largely on the
proper functioning of your immune system. Your immune system is responsible for
the fight against foreign invaders in your body, such as pathogenic bacteria
and viruses, and also for the destruction of cells in your body when they
become cancerous. Poor diet has been shown to lead to increased infections,
slow healing of wounds and infections, and increased sensitivity to the
symptoms and complications of immune system dysfunction. Science has shown that
immune function often declines with age, and recent research suggests that this
decline is related to nutrition and can be slowed or halted by maintaining a
healthy diet.
Medical science has established that one of the most important for supporting a
healthy and balanced immune system factors is proper nutrition. Studies show
that a healthy diet can help keep your ready and able to function properly if
necessary immune system. The healthiest foods provide the kind of diet that
supports your immune function at their maximum, while minimizing agents that
can induce or activate the immune response when it should not be active. Let take
a look at how the healthiest foods support optimal immune function.
What is my immune system?
Your immune system is like a finely tuned orchestra whose purpose is to defend
your body unhealthy insults the world around you. As a band, your immune system
contains many different instruments work together harmoniously with one goal,
to protect you against foreign insults that can cause damage to your body. And,
like an orchestra, different parts of your immune system must be present, their
role at the right time, and then stop when they have completed their work. The
main elements of your immune system are immune cells, structural barriers in
your body where the majority of these cells are localized and specific
messenger molecules that require cells to the action or tell them to stop.
The cells of the immune system are varied and include lymphocytes or T cells
that directly fight the invading molecules, and B cells, which make antibodies
that can respond to the invasion of molecules or toxins. The antibodies
produced by B-cells can bind to a molecule or potentially damaging the surface
of a virus or a bacterium, such targeting to be able to remove by other cells
of the immune system. The immune system also includes phagocytic cells such as
macrophages and neutrophils, which remove debris created from the cells and
tissues at the site of destruction of an infection.
The immune cells are circulating in the blood or lymph nodes, which are located
throughout your body, therefore, immune cells themselves are distributed throughout
your tissues and can move quickly when called. In this way, your immune system
is positioned so that it can reduce the entry into the body of foreign invaders
that can cause infection and disease and can respond quickly to all the
invaders who manage to gain entry in your body.
Your immune system is also based on specific structures in your body that
provide a basis for the defense. The most important structures are the barriers
that separate the inside of your body and the outside. These barriers prevent
unwanted molecules and organisms from entering your body where they can do
damage. Since your skin is in contact with the outside world, it is probably
not surprising that your skin is an important barrier, but it is only part of
your defensive barrier. Your gastrointestinal tract is in fact the main
obstacle between you and the outside world.
Your immune system also includes molecules called soluble factors. These are
molecules able to recognize when your barrier has been compromised by a foreign
invader or a toxin and then try to heal the area of damage and remove the
insult of your body quickly. Factors such as the complement cascade, a complex
group of proteins, can be an immediate response to an insult. Your immune
system can also be deployed signaling molecules that are soluble factors that
send messages to immune cells located deeper inside the tissue that has been
compromised, or in your bloodstream. These soluble factors called messenger
immune cells to the site of injury and activate the cells, bringing their full
strength to the infected area. These are messenger molecules called cytokines.
Your report cytokines not only immune cells to take action, but they also often
promote an inflammatory response. The inflammatory response to the infection
site is a way your body is isolated, or walls off an infected area. For
example, if you have ever had poison ivy, or had a rash from eating a food to
which you are allergic, you may have noticed signs of inflammation - redness
and swelling - surrounding the affected area. So when we talk about the immune
system, it is not a body, it's really the types of immune cells, structures and
soluble factors such as cytokines, which are present in all the organs that
make up the immune system . In addition, your immune system gets help from your
inflammatory response.
Nutritional support your immune system is to support all these sections of the
orchestra.
Maintaining a healthy gastrointestinal barrier is essential for optimal immune
function.
Among the physical barriers between your internal organs and the outside world,
your gastrointestinal tract is of prime importance. The digestive tract is like
an internal skin, but it has about 150 times more surface area than does the
skin on the outside. It also contains the largest number of immune cells in
your entire body, which constitutes about 60% of your entire immune system.
It may be surprising that the gastrointestinal tract is more your located
inside than any other organ in your body's immune system, but it has a very
difficult role. Your gastrointestinal tract is in contact with the largest
amount and the number of different molecules and organizations from any organ
of your entire body. For example, the average person eats more than 25 tons of
food during his life.
And, unlike your skin or even your lungs, gastrointestinal tract must find a
way to keep harmful molecules and pathogens, while leaving the nutrients and
food components your body needs to survive. Thus, it must be selective in its
protection. The gastrointestinal mucosa layer has the unique role of the
molecules and keep pests such as harmful bacteria and viruses, while allowing
only the health-promoting nutrients, molecules and substances. In an ideal
scenario, only the nutrients and beneficial phytonutrients are absorbed into
the body, while the substances and non-beneficial organisms never make it
through this barrier and are excreted by the body.
The foods you eat can provide support for the barrier or damage. For example,
alcohol is known to irritate the stomach (gastric) mucosa barrier. Certain
medications, such as anti-inflammatory drugs, NSAIDs like aspirin and
ibuprofen, may also affect the barrier. Many nutrients in foods healthiest
worldï help support a healthy barrier. Foods high in phosphatidylcholine or its
precursor, choline, are particularly advantageous to maintain a healthy
gastrointestinal barrier since phosphatidylchline is a component protection
lining of the intestinal tract and provides the first line defense of the fence.
Studies have shown that diets low in choline due to low levels of
phosphatidylcholine.
Maintaining healthy cells in the tissues that make up your barriers, including
your gastrointestinal tract is essential for optimal health. Vitamin A plays an
important role in supporting cells of the skin, gastrointestinal tract and
lungs epithelial cells that are the main obstacles that separate you from the
outside environment, and vitamin A promotes the formation of the protective
lining in your gastrointestinal tract. Phosphatidylcholine is a component of
your cell membranes, and therefore foods rich in choline also supports healthy
cell membranes. Essential fatty acids such as those found in cold water fish,
and a range of healthy monounsaturated fats, such as olive oil acids, may also
support healthy gastrointestinal cells promoting healthy membranes.
Finally, fiber-rich foods, such as whole, fresh fruits and vegetables, to
promote a healthy gastrointestinal system in several ways. They are fermented
by bacteria in the colon to short chain fatty acids (SCFA), which are used as
fuel by the cells of the gastrointestinal tract. Studies have shown that the
fibers that support the AGCC also promote healthy gastrointestinal barrier.
Fiber also helps eliminate toxins that can damage your cells of the
gastrointestinal tract and supports healthy digestive function in general.
What nutrients support my immune system cells?
Research over the past decade has shown that nutrition plays a major role in
supporting the production and action of both cells and soluble factors of the
immune system. Protein, antioxidants, essential fatty acids and certain
vitamins and minerals are essential for a healthy immune system.
Protein and your immune system
Numerous studies have shown that protein malnutrition can have a variety of
adverse effects on the immune system. In fact, protein malnutrition may be an
important contributing factor to HIV seroconversion (the process by which a
person with a primary exposure to the human immunodeficiency virus is infected
with this virus). Studies have shown that deficiency of protein of high quality
protein can cause a depletion of immune cells, the inability of the body to
produce antibodies and other immune system problems. In addition, animal
studies have shown that the immune system can be greatly compromised, even with
a 25% reduction of adequate protein intake.
Proteins are composed of 20 amino acids your body needs for growth and repair,
and some of these amino acids appear to be particularly important for immune
function. For example, the amino acid called glutamine and arginine are
considered nutritional therapy in patients pre-surgery because of their ability
to stimulate the immune system. Interestingly, it is not only the lack of these
amino acids that can compromise the immune system, an imbalance in the
relationship between amino acids can also affect the immune response.
Therefore, a diet that supports a healthy immune system should contain foods
that provide high-quality, complete protein, as found in eggs, fish and
shellfish. Many vegetables and grains are also excellent sources of most amino
acids and immune stimulation, together with other sources of protein, are
particularly beneficial. The recipes on this website offer many excellent menus
for a meal with complete proteins, such as baked sea asparagus, poached fish or
Chinese cabbage.
Essential vitamins for healthy immune function
As mentioned above, your body uses a variety of responses to maintain its
defense against harmful pathogens in the environment and, therefore, it is not
surprising that almost all vitamins are necessary to maintain and promote
certain aspects your immune function. Some vitamins have received more
attention in the research literature, as they are particularly important for a
healthy immune system.
Much has been written on the role of vitamin C in supporting the immune system,
partly because it was promoted as an immune stimulant by the noted scientist
and Nobel Prize winner Linus Pauling. Vitamin C appears to support a reduction
in the length of time and the severity of symptoms associated with viral upper
respiratory tract, to promote the functions of phagocytic cells, and supports
the function of T cells healthy. Vitamin C also has anti-oxidant activity to
promote healing at sites of inflammation. An excellent source of Vitamin C is
citrus. Many vegetables are also excellent sources of vitamin C, such as
parsley, raw cauliflower, mustard greens and romaine lettuce.
Many B vitamins are also very important in supporting a healthy immune system.
For example, vitamin B5 (pantothenic acid) promotes the production and release
of antibodies from B cells, and deficiency of vitamin B5 results in reducing
the levels of circulating antibodies. Folic acid deficiency causes a decrease
in T cells and may decrease the effectiveness of soluble factors as well.
Vitamin B6 deficiency consistently impairs the operation and causes a decrease
in blood lymphocyte count T-cell. Deficiencies in vitamins B1 (thiamine), B2
(riboflavin) may alter the normal antibody response, and low levels of vitamin
B12 appears to inhibit phagocytic cells and T cell function may be.
Almost all whole grains, vegetables and fruits can serve as excellent sources
of at least some of these vitamins, but some vegetables are especially
beneficial because they are excellent sources of many of these vitamins immune
support. In particular, romaine lettuce is an excellent source of vitamins B1,
B2, C, and folic acid. Turnip greens cooked and cooked spinach are excellent
sources of folic acid, vitamin B6 and vitamin C. And cooked cauliflower is an
excellent source of vitamin C and folic acid and a good source of vitamin B5
and B6. Raw crimini mushrooms are an excellent source of vitamin B2 and vitamin
B5. Red peppers are an excellent source of vitamin B6. Vitamin B12 can be
obtained from providing protein foods such as fish, shellfish, game and veal
liver.
Fat-soluble vitamins, vitamin A, vitamin E and vitamin K are also important for
overall health. Vitamin A deficiency has been shown to alter the function of
antibodies and T cell activity Vitamin E is an important antioxidant and
supports healthy inflammatory response. Vitamin E is also an important
component of all cell membranes and promotes healthy cell function in general.
T cells and B cells of vitamin E-deficient animals show depressed responses and
tumors showed a faster growth in vitamin E-deficient animals. Vitamin K
supports a healthy clotting ability of the blood in your body, and it is necessary
for the isolation of areas of infections and injuries in the healing process.
Cooked turnip greens and mustard leaves hard, mentioned above, are also
excellent sources of vitamins A and E, as well as the cooked chard. Other
excellent sources of vitamin A include many vegetables such as spinach, parsley
and carrots. Concentrated source of vitamin K include raw cauliflower, and most
green vegetables like spinach and asparagus.
Minerals that support your immune system
Zinc is one of the minerals in the food, which has received the most attention
for its ability to support immune function. Zinc is a powerful immune booster,
and its deficiency can cause profound inhibition of T cell function Children
with severe zinc deficiency show signs of stunted growth and susceptibility to
infections. However, excess zinc has also shown negative effects on immune
function and may inhibit phagocytic cells (macrophages and neutrophils). Thus,
maintaining adequate levels of zinc is important but not excessive. This is one
reason food is so excellent source of nutrition in relation to the obtaining of
supplementation, food contains a balanced variety of micronutrient
supplementation as individual nutrients can lead to too much and some not
enough of others. Healthy levels of zinc may be provided by including good
sources of zinc, such as boiled chard, kale, and both summer squash and winter
squash, or very good or excellent sources of zinc as the lamb, raw crimini
mushrooms and veal liver in your diet.
Many other minerals are important in supporting immune function. Clinical
studies have shown that the results of iron deficiency in the absence of
antibody response, and the malfunction of phagocytic cells. Copper deficiency
is associated with an increase in infections and can affect the development of
immune cells such as T lymphocytes and phagocytic cells. Selenium and manganese
are important to support the healing of inflammation and can be
immunostimulatory. Selenium can be obtained from fish and shellfish, as well as
tofu and whole grains. Excellent sources of copper are turnip greens, calf's
liver and crimini mushrooms raw, and very good sources include spinach,
asparagus and summer squash and cooked chard. Iron can be supplied by fresh
parsley, spices such as cinnamon or thyme, tofu, beans and peas and many other
vegetables like spinach and romaine lettuce.
Antioxidants and phytonutrients that promote healthy immune function
Reactive oxygen species, free radicals and other harmful molecules are
generated at sites of infection and inflammation. Your body needs these
molecules to the site of infection to help kill diseased cells, but when your
antioxidant systems do not work, or when not enough antioxidants are present in
your diet, these molecules are not disarmed after they have done their job and
can be damaging to healthy tissue as well. Many fruits and vegetables provide
antioxidants and phytonutrients that help maintain healthy tissues around the
foci of infection and healing support. Fruits and vegetables, especially colorful
foods like strawberries, cherries, carrots and tomatoes contain many beneficial
phytonutrients with antioxidant potential. More detailed information on the
health benefits of phytonutrients information can be obtained from the FAQ: What
is the special nutritional power found in fruits and Vegetables.
Are there foods that are bad for my immune system?
Your immune system is not only involved in the fight against the invaders such
as bacteria, but also active when you eat foods you are intolerant or allergic.
Allergic reactions to food can be quick, as anaphylactic reaction often seen
with peanut or shellfish allergy, but food allergic reactions can be delayed
and cause a number of symptoms such as headaches, fatigue, the muscle aches,
rashes and other (whole body) systemic effects. The most common food allergens
are peanuts and shellfish, Cow milk, wheat and soybeans, but each is unique in
their food intolerances and allergies.
Foods and processed foods produced with pesticides or non-organic farming can
also be problematic for your immune function. Toxic metals such as cadmium,
lead and mercury are immunosuppressive. Some pesticides and preservatives can
negatively affect the gastrointestinal mucosa. Food additives can also have
adverse effects on the nutrient content of foods. For example, sulfites destroy
thiamine vitamin B1 in foods for which they were added.
How can I keep a healthy balance in my immune system?
Your immune system is designed to be able to kill cells, such as cells of
bacteria or viruses, your immune cells can act against cancer cells in your
body as well if it is not able to say that these cells are unhealthy for you.
However, without adequate control and the ability to differentiate healthy from
unhealthy cells, your immune system can mistakenly kill your own healthy cells.
Your inflammatory response is also developed to promote healing, but when the
response is too active, it can become destructive. Autoimmune diseases such as
rheumatoid arthritis system and multiple sclerosis, susceptibility to
infections and injuries Won healing are some of the effects of the immune
system imbalance and dysfunction. Therefore, immune and inflammatory responses
health must maintain a delicate balance to obtain protection without causing
destruction.
Your body has a complex way of recognition on the membranes of your cells to
help your immune system. Specific to your immune system soluble factors are
also involved in turning your immune response. How well these responses
function is defined in part by your genes, but recent research has suggested
that diet plays a much larger role in the dysfunction of the autoimmune system
than previously thought. For example, research has shown an association with
low levels of vitamin D and an increased risk of certain autoimmune diseases
such as multiple sclerosis risk. Concentrated sources of vitamin D include milk
and eggs shells cow like shrimp and fish such as cod.
Omega-3 fatty acids, which are produced in the omega-3 essential fatty body alpha-linolenic
acid have been studied for their effects on the immune system and the
inflammatory response. Diets low in omega-3 fatty acids are associated with
chronic inflammatory and autoimmune diseases. To achieve a fatty omega-3 acids
lower rates in your body, it is important to decrease the amount of omega-6
fatty acids in your diet, while increasing the amount of omega- 3. This can be
accomplished by reducing your consumption of meat, dairy products and refined
foods, while increasing the consumption of omega-3 fatty foods rich such as
wild cold water fish like salmon, flaxseed oil, nuts and green vegetables.
Weight management, nutritional foods and the immune system
Research and clinical observations suggest that obesity is associated with
immune dysfunction. For example, the increased incidence of infectious diseases
and mortality related to infection are found in obese people. Increased
inflammation was also observed with an increase in weight in individuals. Some
studies have shown an association between high cholesterol and susceptibility
to infections as well. Therefore, maintaining a healthy weight and cholesterol
levels can also be beneficial to the functioning of your immune system.
Eating whole foods rich in nutrients is one way to provide your body with the
full range of nutrients it needs while keeping the calorie intake to a healthy
level. The healthiest foods are analyzed for their nutrient density. Foods such
as cooked turnip greens, cooked Swiss chard, raw crimini mushrooms, mustard
greens boiled, cooked asparagus and lettuce Romaine offer a wide range of
essential micronutrients that support healthy immune function and are therefore
recommended as part of a diet to stimulate the immune system.
What can I do to support and maintain a healthy immune system?
Provide support for physical barriers in your body.
Support a healthy digestive process. In particular, the
acidic environment provided in your stomach and the presence of digestive
enzymes can kill certain bacteria and viruses that you ingest in food, and,
therefore, provides protection for your body.
Consume enough protein and healthy fats.
Provide balanced inflammatory and immune functions.
Clinical studies have shown that maintaining a healthy balance between omega-3
and omega-6 fatty acids is a means to support balance in your immune system and
inflammatory responses. Research indicates an omega-3 fatty acid ratio and
omega-6 fatty acids 1:4 health promotion.
Provide micronutrients and phytonutrients that support
healthy immune function.
Decrease consumption of allergens and toxins. Eat whole
grains, fresh fruits and vegetables, fish caught in the wild, and meat and eggs
from animals raised organically is a way to minimize the consumption of toxins
and unhealthy molecules that can inhibit your system immune System ability to
protect your health.
Maintain a healthy weight and cholesterol. Base your
diet foods rich in nutrients such as those found in the healthiest foods list
of foods rich in nutrients is a way to reduce calorie intake while consuming
optimal levels of micronutrients phytonutrients and immune support.
