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The immune system is your body’s defense mechanism. It protects you against diseases and infections and helps you recover after an injury. It is a very complex system made up of different cell types, proteins, and organs that all work together to protect our organism from invaders like bacteria, viruses, fungi, and toxins. And the immune system has never been more under the spotlight than nowadays with the current COVID-19 pandemic.
Overall, the immune system usually works well and does a really remarkable job in keeping you safe from infections. However, sometimes it fails. A germ can successfully invade your organism and make you sick.
But what if you could boost your immune system and make it stronger?
Researchers all over the world are exploring the links between lifestyle factors like diet, exercise, and stress, and the immune system. Although there is not a single food that can strengthen your immune system, eating a balanced diet packed with fruits, vegetables, lean proteins, unsaturated fats, and whole grains (like the Mediterranean diet) is always a good start.
Nutrition for Immunity
Variety is the key to proper nutrition. Here are 10 foods that you can regularly incorporate into your diet to make sure your immune system is always at its best.
- Citrus fruits — Popular citrus fruits include oranges, grapefruits, clementines, tangerines, lemons, and limes. They are extremely rich in vitamin C. If you think about it, most people turn straight to vitamin C when they catch a cold. And this is because vitamin C is essential for the immune system in several ways. 1. It is one of the most powerful antioxidants and can strengthen your body’s natural defense by increasing the production of white blood cells and keeping inflammation at bay. Kiwis and papayas are also extremely rich in vitamin C.
- Blueberries — Blueberries are rich in molecules called anthocyanins, which are flavonoids. Flavonoids are crucial in keeping the respiratory tract’s immune system healthy and ready to fight any invader. 2.
- Red bell peppers — Perhaps surprisingly, red bell peppers contain three times more vitamin C than oranges. 3.
- Broccoli — Broccoli is another great source of vitamin C. It also contains high amounts of antioxidants, making it a good choice of vegetables to eat regularly to keep your immune system happy.
- Garlic — The benefits of garlic to human health have been known for centuries, and garlic is present in almost every world cuisine. However, it has only recently become clear that some compounds contained in garlic, like sulfur-rich compounds such as allicin, have immunomodulatory effects. 4.
- Spinach — Similar to broccoli, spinach is also rich in vitamin C and antioxidants. The healthiest way to eat spinach is raw or cooked as little as possible (for example, steamed) to retain all its nutrients.
- Sunflower seeds — These seeds are rich in vitamin E, a potent antioxidant that also improves immune function by protecting the cells from the damages caused by free radicals. 5.
- Almonds — Almonds are another great source of vitamin E. They also contain iron, zinc, manganese, and magnesium, all minerals that contribute to a responsive immune system. 6. Other foods rich in vitamin E are avocado and dark green leafy vegetables like kale.
- Shellfish — This might seem surprising to many, but some types of shellfish are rich in zinc. Zinc affects multiple aspects of the immune response and is crucial for the development and maintenance of many cell types of the immune system. 7.
- Turmeric — This bright yellow-orange spice that gives a distinctive color to curries has so many health benefits. The active ingredient of turmeric is called curcumin, and it is known to have strong anti-inflammatory effects. In addition, studies showed that curcumin also has immune-modulatory actions, and that can activate B cells and T cells, the key players of the immune system. 8.
The Microbiome and the Immune System
The Greek physician Hippocrates more than 2000 years ago said, “All the diseases start in the gut”. And he was right. A growing number of evidence is now showing a clear link between the health of our microbiome and the health of our immune system. 9. 10.
The microbiome, the trillions of microbes living inside our guts, is more than a passive bystander. Its role in metabolism, immunity, circadian rhythm and even mood regulation is now well established. Bacteria in the GI tract can elicit an immune response against pathogens that infect not only the gut (like Norovirus and Rotavirus) but also those infecting the lungs, such as the flu virus. The beneficial gut microbes do so by signaling to specialized immune cells and ordering them to produce infection-fighting proteins that ultimately eliminate viral infections. Therefore, if someone is lacking these beneficial gut bacteria or does not have enough of them, their immune response won’t be as strong. As a result, infections might go unchecked and cause diseases that take a toll on overall health.
There are specific foods that keep your microbiome balanced and healthy:
- Probiotic foods like kefir, yogurt with live active cultures (check the label!), fermented vegetables, sauerkraut, tempeh, kombucha tea, kimchi, and miso. Probiotics are commonly referred to as “good bacteria” because they compete with potentially harmful bacteria in our gut, and they support the immune system. Live yogurt and kefir contain a large number of probiotics called Lactobacilli, a group of bacteria that start the fermenting process in milk.
Kefir, for example, is a fermented drink that is greatly beneficial for health. Preliminary research shows that drinking kefir is correlated with a strengthening effect on the immune system. 11.
Probiotics feed off foods high in polyphenols like nuts, oils, berries, red wine, and dark chocolate. Therefore, combining them is a good idea to improve the diversity of our microbiome and help our “good bacteria” thrive.
- Prebiotic foods include garlic, onions, leeks, asparagus, Jerusalem artichokes, dandelion greens, bananas, and seaweed. Interestingly, prebiotics is food for our gut bacteria. They are non-digestible compounds that stimulate the growth and activity of our gut microbes. In general, foods that are rich in fibers are a good source of prebiotics.
Other Ways To Strengthen Your Immune System
In addition to eating a healthy and balanced diet with plenty of fruits, vegetables, and grains, following general good-health guidelines is the first step to strengthen your immune system. These include:
- Exercise regularly
- Don’t smoke
- Maintain a healthy weight
- Get adequate sleep
- Try to minimize stress
- Avoid excessive alcohol use
- Do all the recommended vaccinations, including the seasonal flu jab
As you can see, these are very similar to the guidelines to keep your brain healthy and functioning. It’s a win-win!
References
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4863266/
3. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170108/nutrients
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4417560/
5. https://pubmed.ncbi.nlm.nih.gov/23830380/
6. https://pubmed.ncbi.nlm.nih.gov/20438761/
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2277319/
8. https://pubmed.ncbi.nlm.nih.gov/17211725/
9. https://www.nature.com/articles/s41422-020-0332-7
10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4056765/
11. https://pubmed.ncbi.nlm.nih.gov/33186795/