Most often, when people think about their immune system, they think about how it helps them fight off infections and colds. Nonetheless, there is a clear link between nutrition and the immune system.
One of the best ways to protect ourselves against viral infections is through our immune system. Everybody's body performs two types of immune functions: adaptive immunity, which gets rid of or stops the growth of pathogens like bacteria and viruses, and innate immunity, which keeps diseases from entering the body.
When a person is undernourished, their immune system malfunctions. People who are overweight or obese have an overactive immune system, which leads to inflammation. This is especially troubling in the Philippines, where the Expanded National Nutrition Survey (ENNS) for 2021 showed that 14.8% of Filipino adults are obese and 29.5% are overweight, a rising trend associated with poor food choices and sedentary lifestyles.
It is even more crucial to concentrate on immunological health because Filipinos are more vulnerable to diseases like the flu, the common cold, and other respiratory infections as the country moves into the rainy season.
How Nutrition Impacts the Body’s Immune System
The relationship between nutrition and the immune system is real. Chemical reactions resulting from our diet, living arrangements, sleep patterns, exercise habits, and even the people we live with can change our health.
The microbiome, which is composed of the bacteria that help us fight off infections, digest food for energy, make essential vitamins, and support our immune system, is added to the mix.
About 70% of the immune system is situated close to the intestines, where it keeps track of food intake and how the body uses it. Because of this, it is essential that we maintain a healthy lifestyle and eat a balanced diet that contains the appropriate vitamins, minerals, and nutrients.
4 Tips to Increase Nutrients that Help Strengthen the Immune System
Eating a balanced diet requires ensuring that there is optimal nutrition intake at a cellular level. Make sure you consume enough of the following nutrients:
1. Include protein in your daily nutrition.
Protein is sometimes referred to as the fundamental building block of the body since it enables the production of antibodies, which the body needs to fight against bacterial and viral invasions. We can increase our intake of lean meats, fish, poultry, soy products like tempeh and tofu, and low-fat dairy products to make sure we are getting enough healthy protein foods.
2. Incorporate vitamins and phytonutrients.
Phytonutrients and vitamins A and C are important for the health of the immune system. Vitamin C is a powerful immune system enhancer that promotes the production of disease-fighting antibodies in our bodies. Since the body cannot make or retain vitamin C, it is imperative to maintain a daily intake. Vitamin A promotes the well-being of our respiratory system, digestive tract tissues, and skin.
Vegetables and fruits contain phytonutrients that lower oxidative stress in our bodies, which may impair our resistance to disease. Numerous phytonutrients have been demonstrated to lower blood pressure, combat inflammation, improve the general health of our immune system, and minimize the risk of cardiovascular and cancer diseases.
3. Focus on gut health with probiotics and prebiotics.
Immune system support is mostly dependent on the digestive system. The intestinal tract serves as the primary pathway for contact with the outside world and is home to the microbiome that facilitates both nutrient absorption and digestion. Although the data in these areas is not definitive or generally applicable, having the correct gut flora has been linked to advantages like weight loss, better digestion, healthier skin, and—most importantly—enhanced immune function.
According to studies, probiotics, or "good bacteria," help to maintain the digestive system. These probiotics are fed by prebiotics, which are fibers that the human body is unable to digest.
4. Increase omega-3 fatty acids.
Omega-3 fatty acids, such as DHA and EPA, are healthy and essential types of fat, which can be found in food such as seafood, flax and chia seeds and supplements such as fish oil. Omega-3 fatty acids may enhance the functions of immune cells, which play a large role in both the innate and adaptive system that responds to infections.
Following general good-health guidelines – balanced diet, regular exercise – is your first line of defense and the best way towards naturally keeping your immune system strong and healthy.
Herbalife just introduced ImmuLift, a supplemental drink that boosts immunity, in the Philippines. ImmuLift is formulated with a special combination of ingredients that supports the body's natural defenses and promotes everyday wellness for adults. These ingredients include zinc, vitamin C, vitamin D3, selenium, and EpiCor®, a clinically researched ingredient that strengthens the body's first and second lines of defense.
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