Can we interfere with the functioning of the immune system and find ways to strengthen immunity and maintain health? What is the effect of our diet on the body’s protective functions? Can vitamins and herbal supplements increase immunity? In this article you will find answers to all these questions, based on a review by experts from Harvard University. We recommend that you read the material to the end to avoid manipulation by sellers of so-called miracle supplements.
What ways are there to strengthen immunity and maintain health?
Increasing immune defense is a relevant topic, especially during the spread of viral diseases. The immune system of a healthy person does an outstanding job of protecting the body from pathogenic microorganisms. However, sometimes it can malfunction, which leads to the penetration of microbes into the body and the occurrence of diseases. Many people have a natural question: how to increase immunity? However, it is not so simple, and the purchase of pharmacy drugs that promise to strengthen the body’s protective functions often turns out to be ineffective.
The idea of boosting the immune system seems appealing, but it lacks justification for several reasons. The immune system is a complex system, not a separate element of our body. Scientists continue to study the subtleties and interconnected mechanisms of the immune response. Moreover, to date, no direct link has been established between lifestyle and strengthening the immune system.
However, this does not mean that lifestyle does not affect the health of the immune system. Researchers are studying how factors such as diet, physical activity, age, psychological stress and other aspects affect immune responses in both animals and humans. Currently, leading a healthy lifestyle is the best way to maintain immune function.
A healthy lifestyle is our top priority!
The first line of defense is to follow basic recommendations for disease prevention. Every part and system of our body, including the immune system, functions more effectively when we:
- Quit smoking,
- Eat plenty of fruits and vegetables regularly,
- Stay physically active, whether indoors or outdoors,
- Maintain a healthy weight,
- Don’t drink alcohol,
- Get enough sleep,
- Maintain good hygiene and take steps to prevent infections. For example, wash your hands frequently and cook meat thoroughly,
- Try to minimize the impact of stress.
How can you boost your immune system without being manipulated by marketers?
Be skeptical. Many products on the shelves of pharmacies promise to boost your body’s defenses. However, as mentioned, the concept of boosting your immune system itself is unscientific. Increasing the number of cells — both immune and any other — is not always beneficial. For example: athletes who artificially increase the level of red blood cells in the blood to improve performance. They risk having a stroke.
Trying to increase the number of immune cells is a particularly difficult task. There are many types of cells in the immune system that react differently to different types of microbes. In this regard, a logical question arises. If the number of cells should be increased, then which ones and in what quantity? The scientific community does not yet have answers to these questions.
It is known that the defense system constantly produces immune cells, producing much more lymphocytes than it can use. Excess cells are eliminated independently in a process known as apoptosis (cell death). Some of them die after performing their function. While others die without ever reacting with the microbe. At this time, no one knows what number of cells and in what combination are needed for optimal immune system function.
Boosting Immune Function with Herbs and Other Supplements
There is evidence that some drugs do affect individual components of the immune system. However, to date there is no convincing evidence that they can significantly strengthen the immune system. It is precisely by providing better protection against disease. Conducting experiments aimed at demonstrating the effect of herbs. Or other substances on immune function is a difficult task. For example, certain herbal supplements can help increase the number of antibodies in the blood, but it is not clear whether this increase in antibody concentration will affect the overall level of immune protection.
Why is weakened immunity a problem for many older people?
With age, immune responses weaken, which contributes to the development of various infectious and oncological diseases. In countries with increased average life expectancy, an increase in the number of age-related diseases is observed. One of the factors contributing to this is weakened immunity.
Some older people maintain a higher state of health, but in general, older people are more susceptible to infectious diseases and have a higher risk of death. Respiratory infections, influenza, and especially pneumonia are the leading causes of death among people over 65. The reasons for this phenomenon are not fully understood, but some researchers suggest that the increased risk of mortality may be associated with a decrease in T-cell levels. One possible reason for this is age-related atrophy of the thymus gland. And a decrease in the production of T-cells, which are responsible for fighting infections.
Thymus function begins to decline after the first year of life. At the moment, it is not known whether this is due to a decrease in T-cell levels or to other factors. Some scientists hypothesize that with age, the bone marrow reduces the production of stem cells, which, in turn, may lead to a deterioration in immune function.
How to increase immunity through nutrition?
A healthy immune system depends largely on a varied diet rich in vitamins and minerals. Studies show that people who are malnourished. And live in poverty are more susceptible to infectious diseases. However, it should be noted that the exact relationship between weakened immunity and poor nutrition is currently not conclusively proven. There is limited research on the effects of nutrition on immune function. And even fewer studies examining the direct relationship between nutrition and disease.
Despite the lack of extensive scientific evidence. There is evidence that deficiencies in certain vitamins and minerals can affect immune responses, at least in animal studies. However, it is still unclear how these changes might translate to overall health. And whether similar changes would be observed in humans. Nevertheless, the results look promising at this stage, at least for individual nutrients.
If you’re wondering how to boost your immune system through diet. Here are a few key vitamins and minerals to look out for:
- Zinc
- Selenium
- Iron
- Copper
- Folic Acid
- Vitamin A
- Vitamin C
- Vitamin B6
- Vitamin E
- Vitamin D
Deficiencies in these nutrients have been shown to negatively impact immune system components in animal studies. Let’s take a look at which foods contain each of these nutrients.
Which foods contain key vitamins and minerals?
Zinc
Zinc helps regulate immune responses and inflammation. This mineral is found in poultry, oysters, fish, baked beans, yogurt, and chickpeas.
Selenium
Selenium has a significant impact on immune system function. It is found in garlic, broccoli, sardines, tuna, Brazil nuts, and other foods.
Iron
There are two forms of iron in food: heme and non-heme. Heme iron, which is more easily absorbed by the body, is found in meat. While non-heme iron can be found in plant foods such as legumes, broccoli, and cabbage.
Copper
This mineral is found in shellfish, liver, nuts, and other foods.
Folic acid
Folic acid is found in high amounts in legumes and leafy green vegetables.
Vitamins
Vitamin A
The best sources of vitamin A are bright, carotenoid-rich vegetables. Such as carrots, sweet potatoes, pumpkin, and cantaloupe. The body converts carotenoids into vitamin A, which is a powerful antioxidant. Also helps strengthen the immune system.
Vitamin C
Vitamin C is found not only in all citrus fruits, but also in green leafy vegetables, bell peppers, strawberries, and papaya. In fact, vitamin C is found in a large number of foods, so taking it in the form of supplements is not always justified.
Vitamin B6
This vitamin is an important component of the immune system. Its highest content is observed in bananas, chicken breast, tuna, baked potatoes, and chickpeas.
Vitamin E
Vitamin E is a powerful antioxidant that helps the body fight infections. The best sources of vitamin E are almonds, peanuts, hazelnuts, sunflower seeds, as well as spinach and broccoli.
Vitamin D
Although it is desirable to obtain vitamins from food. An exception can be made in the case of vitamin D. It is found in fatty fish such as salmon, mackerel, tuna and sardines. Which are not always present in our diet. The problem of vitamin D deficiency is especially acute in the period from late autumn to early spring, when sunlight is limited.
What if the diet is poor?
If the diet is poor in one or more of the listed nutrients, this can negatively affect the functioning of the immune system. In this case, it is necessary to diversify and enrich your diet. In some cases, it may be necessary to take supplements.
However, if a person follows a varied and healthy diet, increasing the above vitamins and minerals in the diet will not necessarily lead to improved immune function.
