THE IMPORTANCE OF A HEALTHY IMMUNE SYSTEM

The immune system is responsible for fighting foreign invaders in the body, like pathogenic bacteria and viruses, and also destroys cells within the body when they become cancerous.

Poor nutrition results in increased infections, slow healing from injury and infection, and increases susceptibility to symptoms and complications from immune system dysfunction.

Studies show that immune function often weakens with age, and recent research suggests this weakness is also related to nutrition and can be prevented by maintaining a healthy diet. 

WHAT IS THE IMMUNE SYSTEM?

The ability to fight infections, illness, and diseases. 

The Immune system has two lines of defense called –

 1. Non-specific (innate) immunity  

2. Specific (adaptive) immunity.

BENEFITS OF FOOD WITH IMMUNE SYSTEM 

Protein and the immune system  

Studies have shown that deficiency of high-quality protein can result in depletion of immune cells, the inability of the body to make antibodies, and other immune-related problems.

High quality, complete proteins are found from many sources: like eggs, fish, shellfish, tofu, tempeh, and quinoa if, not possible to get hold of all this there are many immunity booster products that are available online.

Many vegetables and grains are also excellent sources of many of the immune-stimulating amino acids. Broccoli, brown rice, nut butter, mushrooms, nuts, and seeds.

Omega-3 fatty acids and the immune system

Diets that are low in omega-3 fatty acids are associated with chronic inflammatory conditions and autoimmune diseases. 

To achieve a more beneficial ratio of omega-3 fatty acids 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 fatty acids.

Reduce your consumption of conventionally raised meats and dairy products, and refined foods. There are many organic products for omega-3 fatty acids in the form of capsules and pills.

A fiber’s effect on the immune system 

Whole grains, fresh fruits, and vegetables promote a healthy gastrointestinal system.

The friendly bacteria in your colon convert them into short-chain fatty acids (SCFAs), which are used as fuel by the gastrointestinal tract.

Fiber can also support healthy digestion by removing toxins that can adversely affect the cells of your gastrointestinal tract.

Immune-boosting B-vitamins

Vitamin B5 (pantothenic acid) promotes the production and release of antibodies from B-cells, and deficiency of vitamin B5 results in a reduced level of circulating antibodies.

Folic acid deficiency consistently impairs t-cells and supports the production of red blood cells which carry oxygen around the body.

Vitamin B6 deficiency consistently impairs T-cell functioning and results in a decrease in blood lymphocyte counts.

Vitamins B1 (thiamin) and B2(riboflavin) are important in normal antibodies response.

Vitamin B12 appears to inhibit phagocytic cells and possibly T-cell function.

Vitamin C for a healthy immune system 

Supports a decrease in the length of time and severity of symptoms associated with an upper respiratory viral infection, promotes phagocytic cell functions, and supports healthy T-cell functioning. 

Provides antioxidant activity to support healing at sites of inflammation. There are many slip-throughs for intake of vitamin C in the form of Ayurvedic products like broccoli juice and orange juice which are available online. 

Vitamins A, E, and K are essential for a healthy immune system 

Vitamin A : It deficiency impairs antibody function and T-cell function.

Vitamin E : It is an important antioxidant and supports a healthy inflammatory response. An important component of all cell membranes and promotes healthy cellular functioning overall. 

Vitamin K : The Seclusion of Infections and Injuries in the Healing Process is facilitated by vitamin K, which supports healthy blood clotting in your body. 

Zinc for a healthy immune system 

The deficiency of zinc can result in propounding suppression of T-cell function.

However, an excess amount of zinc can also show a negative effect on immune function and can inhabit the phagocytic cells (macrophages and neutrophils).

Maintaining an adequate but not excessive level of zinc is important.

Micronutrients found in food are balanced, whereas supplements can lead to too much of one nutrient or too little of another if not chosen wisely.

As zinc is essential, there are some zinc supplements that help boost immunity. And these supplements tend to show results better.

HOW TO SUPPORT A HEALTHY IMMUNE SYSTEM 

Consume adequate protein and healthy fats.

Maintaining a healthy balance between omega-3 and omega-6 fats, 1:4 is health- promotion.

Provide micronutrients and phytonutrients that support healthy immune function.

Decrease intake of allergens and toxins. Some of the products/supplements which we take regularly may or may not be as effective as Ayurvedic immunity booster products which tend to show more and effective results without any side effects.

Maintain a healthy weight and cholesterol levels.

Basing your diet on nutrient-dense food is one way to decrease calories consumption while consuming optimal levels of micronutrients and immune-supporting phytonutrients.

Eat a rainbow of color!!!

CONCLUSION 

Processed food may be problematic for your immune function.

Food additivity can also have untoward effects on the nutrient content of the food.

Trans fats – Studies show that consumption of trans fats is pro-inflammatory, leading to chronic diseases such as cardiovascular disease (CVD) and a 31% increase in CVD mortality.