Boost Your Defenses: Nourish with Six Foods for Immunity!

What is our immune system?

The immune system is made up of special organs, cells and chemicals that fight infection (microbes). The main parts of the immune system are: white blood cells, antibodies, the complement system, the lymphatic system, the spleen, the thymus, and the bone marrow. These are the parts of your immune system that actively fight infection.

Parts of immune system:

The main parts of the immune system are:

• White blood cells
• Antibodies
• Complement System
• Lymphatic System
• Spleen
• Bone Marrow
• Thymus.

Fever is an immune system response:

A rise in body temperature, or fever, can happen with some infections. This is actually an immune system response. A rise in temperature can kill some microbes. Fever also triggers the body's repair process.

What factors can depress our immune system?

1- Stress:

Prolonged periods of intense stress can affect the immune system, according to the National cancer institute. Stress makes the brain boost production of the hormone cortisol, which impairs the function of infection-fighting T cells, explains John Spangler, MD, a professor of family and community medicine at Wake Forest Baptist Medical Center in North Carolina.

Getting support from friends, setting priorities, exercising regularly, and practicing relaxation techniques like yoga and tai chi can help ease stress, says the National Institute of Mental Health (NIMH).

2- Too Much Exercise:

Being a couch potato impairs your immune system, but the opposite extreme can also take a toll. Too much strenuous exercise, called overtraining syndrome, can be debilitating for the body and make it more vulnerable to infection, according to a December 2012 review  in Acta Clinica Croatica. But a 2014 study  suggests that regular, moderate physical activity can make you less susceptible to viruses.

3-Alcohol:

Even one bout of excessive drinking  can reduce the immune system’s response to invading pathogens, Spangler says. “Alcohol’s major metabolite, acetaldehyde, likely impairs ciliary function in the lungs, making them more prone to bacterial and viral invasion,” he explains. Alcohol also impairs the process of attacking and breaking down bacteria and viruses, and that puts people who abuse alcohol at higher risk for infection.

4- Lack Of Sleep And Rest:

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

5- Diet:

A diet high in saturated fat impairs the immune system, and salt and sugar might also have negative effects, according to a June 2014 review  published in Nutrition Journal. Obesity affects the immune system by reducing the number and function of white blood cells needed to fight infection, according to a May 2012 review in Proceedings of the Nutrition Society. The American Academy of Nutrition and Dietetics stresses that good nutrition is essential for a healthy immune system.

6- Older Age:

As we age, 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.

Immune System Defender

During the flu season or times of illness, people often seek special foods or vitamin supplements that are believed to boost immunity. Vitamin C and foods like citrus fruits, chicken soup, and tea with honey are popular examples. Yet the design of our immune system is complex and influenced by an ideal balance of many factors, not just diet, and especially not by any one specific food or nutrient. However, a balanced diet consisting of a range of vitamins and minerals, combined with healthy lifestyle factors like adequate sleep and exercise and low stress, most effectively primes the body to fight infection and disease.

Strengthening Your Immunity Through Nutrition

The immune system serves as our body's defense mechanism, tirelessly working to protect us from harmful pathogens like bacteria, viruses, and other foreign invaders. A robust immune system is crucial for maintaining overall health and well-being. While various factors influence immune function, including sleep, exercise, and stress management, nutrition plays a fundamental role.

Some Foods For Boosting Immune System:

Although enhancing the body's natural defense system is a time taking process, several pieces of evidence prove that including nutrient-rich foods in the diet can be a game-changer. Plan your meals to include these following powerful immune system boosters.

1- Yogurt:

Yogurt has been consumed by humans for hundreds of years. It’s very nutritious, and eating it regularly may boost several aspects of your health. The bacteria used to make yogurt are called “yogurt cultures,” which ferment lactose, the natural sugar found in milk. Dairy yogurt and some select types of dairy-alternative yogurts, are common foods that contain probiotics. Do note that anything that has been bacterially fermented contains probiotics.

Although probiotics are traditionally associated with promoting gut health, they can also make a profound impact on the immune system. Probiotics help improve the immune system’s initial rapid response by increasing the activity of cells that ingest harmful particles. They also initiate a secondary, more targeted response to specific pathogens by influencing the production of proteins and stimulation of cells involved in the process.

2- Almonds:

Almonds have been praised by nutritionists for their high protein value and for being a healthy snack that kids enjoy, but there’s more to it than meets the mouth. For instance, certain studies have found that almonds can help reduce inflammation  and boost immunity health. 

Researchers have found that almond skins have numerous health properties, chief among them stimulating increased white blood cell production, the body’s main response to fighting off viral infections that cause illnesses such as the flu and the common cold.  Then there are the vitamins and minerals in it that help govern immunological responses. Two of the most important are manganese and copper, both of which almonds are an excellent source of. When working in tandem with Vitamin E (again, something almonds are a great source of), these minerals  provide a boost to the immune system  that few sources can rival. 

3- Papaya:

Papayas contain high levels of antioxidants vitamin A, vitamin C,  and vitamin E. Diets high in antioxidants may reduce the risk of heart disease. The antioxidants prevent the oxidation of cholesterol. When cholesterol oxidizes, it’s more likely to create blockages that lead to heart disease. Additionally, papaya's high fiber content may reduce the risk of heart disease. 

High-fiber diets lower cholesterol levels. Papaya has folic acid, which is essential for converting the amino acid homocysteine into less harmful amino acids. High levels of homocysteine, an amino acid primarily found in meat products, are a risk factor for heart disease. So eating papaya in your diet may lower homocysteine levels, reducing this risk factor.

4- Oat And Other Whole Grains:

Oats have beta-glucan which helps boost our infection-fighting blood cells. Oats also contain selenium and zinc, two important nutrients for warding off infection and helping you stay in fighting shape. 

The soluble fiber in oatmeal delays gastric emptying which is just a fancy way of saying that it slows down your digestion rate. Because of this, it delivers a serious binge-busting double whammy: You'll feel fuller, faster, and it raises your blood sugar at a stable rate. Both contribute to keeping your appetite in check.

5- Nuts:

Nuts not only have immune-boosting power from zinc, iron and the B vitamins, but also have the added value of being sources of other vitamins and minerals which support the immune system. 

All nuts are good and they have different benefits: Brazil nuts are rich in selenium; almond and peanuts are good sources of vitamin E. To get the best from nuts, choose a variety.

The nutritional goodness in nuts helps support the immune system as a whole – they are a good addition to everyday eating .

6- Oranges:

Oranges are a healthy source of fiber, vitamin C, thiamine, folate, and antioxidants. They have multiple health benefits. Orange is another citric fruit that supports a strong immune system by providing different kinds of vitamins and nutrients. 100 grams of Oranges contains 53.2 mg of Vitamin C, which has antioxidant properties. 

The essential nutrient helps to boost our immune health and protects our cell from damage caused by free radicals. Besides, Oranges are also a source of Vitamin D, a nutrient that plays an important role in regulating our immune response system.

The Bottom Line:

Maintaining a well-balanced diet that includes these immune-boosting foods can go a long way toward supporting a strong and resilient immune system. Alongside healthy lifestyle choices, such as regular exercise, adequate sleep, and stress management, prioritizing nutrition can help optimize immune function and enhance overall health and well-being.