Feed Your Immune System With These Foods
we hear a lot about immune system, but what is it and how does it work? Are there any immune-boosting foods? Can changing your diet and lifestyle improve your immune system? Let’s talk about protecting your body from disease by eating foods that boost your immune system.
What is the immune system?
The immune system is the body’s first line of defense against harmful viruses, diseases and ailments. The immune system has two components: innate immunity and adaptive (acquired) immunity.
The innate immune system detects viruses, bacteria, toxins, parasites, etc. and recognizes wounds or trauma to the body [1]The adaptive immune system develops over time when your body is exposed to microbes (bacteria, viruses, bacteria, bugs, etc.) or chemicals released by microbes [1].
These two components work together to keep you healthy. With the help of the innate immune system that patrols the body, the adaptive immune system can change as needed to protect itself.
The immune system is very complex.For the immune system to function optimally, many factors need to be balanced, such as sleepphysical activity, nutrition, stress and environment.
Why Food Matters to Your Immune System
While many factors play an important role in your overall health, nutrition is an important component.Consumption of a nutrient-poor diet has been linked to chronic health conditions such as diabetes, hypertension, heart disease, cancer and obesity. If you have one of these conditions, any external microbes or toxins can threaten your busy immune system.
Having some healthy foods in your diet or taking supplements when you are sick is not enough to boost your immune system.
Foods and Nutrients to Boost Your Immune System
A balanced diet with a variety of vitamins and minerals will support your body’s ability to fight infection and disease.
water
Proper hydration Essential for a healthy, well-functioning body. Water is essential for kidney and other bodily functions. From lubricating your joints to providing your body with minerals and nutrients, water is important for the optimal functioning of your immune system. If you’re looking for other ways to stay hydrated, fruits and vegetables contain a lot of water.
Whole Foods and Plant-Based Foods
eat organic food is filling and reducing the consumption of processed foods that negatively affect your immune system. Whole plant foods also contain different types of fiber; Americans consume about half the normal amount of fiber.A diet rich in fruits and vegetables provides fiber that builds a healthy gut microbiome [2].
A healthy gut It has a lot to do with the body’s immune system. Johns Hopkins researchers have been studying how disease changes the composition of the gut and how those changes affect the immune system. A large part of the immune system is in the gastrointestinal tract, according to one researcher. Even though your immune system is inside and some bacteria are outside, they still interact.So, feeding your gut healthy foods helps your immune system function optimally [3].
probiotic-rich foods
Fermented foods like yogurt, sauerkraut, sauerkraut, and kefir contain probiotics that help support a healthy digestive system. Eating foods rich in probiotics supports gut health and the immune system.
healthy fat
Aim for natural fats from whole foods, such as avocados, nuts, seeds, fatty fish, and olive oil. Avoid foods that contain partially hydrogenated oils on the ingredient label.
Foods Your Immune System Should Avoid
To keep your body in the healthiest state possible to fight viruses, especially during flu season, it’s best to avoid or limit the following foods:
Ultra-processed food/common food preservatives and additives
A recent study [4] The potential harmful effects of some chemical food additives on the immune system were assessed.
These foods are considered ultra-processed (chips, cookies, packaged foods, frozen foods, etc.) and lack essential nutrients that support healthy immune function, including vitamin D, vitamin C, zinc, magnesium, calcium, potassium, B vitamins, ETC.
MSG (monosodium glutamate), a flavor-enhancing food additive in soups and sauces, can cause chronic inflammation and affect liver health in some people.Aspartame, a nonnutritive sweetener found in more than 4,000 products worldwide, may cause an inflammatory response in some people [5].
Salt
Eating too much salt and too little potassium can lead to high blood pressure. High blood pressure can lead to heart attack and/or stroke. Many processed foods (soups, processed meats, cheeses, frozen meals, fast food, etc.) contain high amounts of salt.
sugar
Add to sugar Found in juices, sodas, syrups, sweetened cereals, flavored yogurts, and candies, they have little nutritional value for your immune system [5]. Sugar can be difficult to find on food labels because it goes by so many names. Check ingredient labels for words ending in “ose,” such as fructose or sucrose.
Alcohol
When you drink too much alcohol, your liver works harder. Over time, this weakens its function, disrupting interactions with other organs and causing inflammation.To maximize immune system function, it is best to abstain from alcohol or drink in moderation [5].
Omega-6 fatty acids
Avoid excessive intake of omega-6 fatty acids (found in oils such as corn oil, sunflower oil, grapeseed oil, peanut oil, vegetable oil, mayonnaise, many salad dressings, etc.). An imbalance of omega-6 and omega-3 fatty acids can cause the body to produce pro-inflammatory chemicals [5].
Good Nutrition Helps the Whole Body
By providing your body with a variety of natural foods while reducing or eliminating those chemicals and substances that increase chronic inflammation, you can improve the function of your immune system.
It’s just a lifestyle area affect our immune systemso it’s best to consider how you can improve not only your diet, but your sleep, exerciseenvironment and stress management. If you need help, please consider contacting health coach.
refer to
1. COVID-19: Inflammation Links and the Role of Nutrition in Potential Remission (nih.gov)
2. 2015-2020 Dietary Guidelines for Americans (health.gov)
3. The Gut: Where Bacteria and the Immune System Meet (hopkinsmedicine.org
