Effect of diet on boosting immune function

In a recent review i Food Science & Nutritionresearchers summarize current medical knowledge about the role of fruits, vegetables, spices, animal products, and other foods in strengthening the immune system.

Study: Common foods to boost human immunity: a review. Image Credit: Tatjana Baibakova / Shutterstock.com

Background

The human immune system protects the body from pathogenic invasion. People are born with innate immunity, with cells like macrophages and neutrophils, and other types of immunity, such as some types of white blood cells or lymphocyte cells, are acquired through exposure to pathogens.

A healthy diet is key to maintaining and improving immunity. Immune cells need a lot of energy to function, and micronutrients and micronutrients maintain immune responses.

Although the immunological function of specific nutrients such as vitamins, minerals, and fibers have been reviewed in previous studies, the immune benefits of specific food items have not been explored.

Immune system and nutrition

In humans, the immune response is derived primarily from active immunity, in which antibodies are produced within the body. In addition to immune cells, other components of the immune system include physical barriers such as the skin, physiological barriers such as saliva and stomach acid, and complement proteins.

Antibodies or immunoglobulins, produced due to exposure to pathogens, include immunoglobulin A (IgA), IgD, IgE, IgG, and IgM. T- and B-lymphocytes, such as suppressor T-cells, killer T-cells, and helper T-cells, are critical for recognizing, attacking, and eliminating pathogens. Organs like the spleen filter infections and abnormal cells in the blood, but glands can trap germs and other foreign materials.

Making healthy lifestyle choices, such as eating a nutritious diet, following a regular sleep schedule, minimizing stress, and avoiding unhealthy habits such as smoking can strengthen immunity and reduce the likelihood of certain health conditions to reduce.

In addition to plant and animal foods, water plays an important role in boosting immunity. When you stay hydrated the mucous membranes are kept moist, cells are oxygenated and various systems work.

Toxins are transported to the kidneys and then to the urinary tract before being eliminated from the body, but dehydration can lead to accumulation and subsequent illnesses. Urinary tract infections can also be prevented by helping to prevent the formation of kidney stones.

Inadequate consumption of nutrients can impair the development of the immune system and make the body more vulnerable to allergies, infections and chronic inflammation. This highlights the importance of adequate nutrition for the optimal functioning of the immune system.

Immunity-boosting foods and nutrients

Citrus fruits such as oranges and lemons are rich in vitamin C, which promotes the formation of lymphocytes, strengthens the body’s epithelial barriers, and acts as an antioxidant by reacting with free radicals, which can damage the immune system. Other beneficial compounds found in citrus fruits include selenium, dietary fiber, folic acid, and flavonoids, which are antioxidant and anti-inflammatory agents.

Papayas contain folic acid, retinol, riboflavin, thiamine, niacin, potassium, iron, fiber and calcium. Carotenoids such as beta-carotene can be converted to vitamin A and strengthen the immune response, while retinoic acid promotes the growth of lymphocytes.

Kiwis also contain vitamin C, vitamin K, potassium, carotenoids, fiber and antioxidants. Pomegranates have antiviral properties and can kill germs like Listeria, Clostridium, and Salmonellaand healthy bacteria such as Lactobacillus and Bifidobacterium.

Indian gooseberries have a powerful antioxidant called ellagic acid, while almonds are rich in vitamin E. Broccoli is rich in fiber and several antioxidants, as well as vitamins A, C, and E, phytochemicals such as polyphenols, minerals, and vitamins.

Ginger, in addition to being a promising immunomodulator, improves digestion and improves appetite, which may be beneficial to the immune system. Garlic, turmeric, onion, mushrooms and tea are also beneficial foods to include in regular diets for a healthier immune system.

Role of animal sourced foods (AFF)

An important characteristic of ASF is that they contain high-quality, easily digestible proteins, as well as essential amino acids and micronutrients. Prolactin, a hormone found in milk, promotes lymphocyte and thymocyte movement. Milk also contains immunoglobulins and whey proteins, which stimulate the synthesis of antibodies.

The composition of yogurt is similar to milk; however, calcium can be absorbed more easily from yogurt than milk. In addition to proteins, vitamins, and minerals, eggs contain choline, which breaks down an amino acid called homocysteine, which is linked to cardiovascular disease.

Conclusions

While medicine plays a vital role in healing from health conditions, maintaining a nutritious diet provides the first line of defense against infection and illness. Incorporating whole foods and beneficial fruits, vegetables, dairy and eggs can reduce the risk of developing various conditions and reduce their severity if they do occur.