Strengthen your Immunity through Nutrition

With the pandemic underway, the world is frazzled while being at risk for infections, and more so with the monsoon afoot there is an increased risk of picking up respiratory tract infections like influenza and the common cold. These illnesses share more similarities than just being caused by viruses, they share a few similarities between their symptoms as well.

Presently, more than ever, we wonder what we can do to strengthen our defenses. Our first and the best defense is a healthy immune system.

What is the Immune system?

It is a complex integrated system of cells, tissues, and organs having specialized roles in defending against foreign substances and pathogenic microorganisms, including bacteria, viruses, and fungi.

Putting it simply, many cells and organs work together to protect the body.

Immunity is exemption or resistance against the diseases caused by bacteria and viruses.

If you're protected against something, you have immunity to it.

How does it work? What are its responses?

(Can skip to 'Why Nutrition' if you want to avoid the science-y part)

The immune system responds 2 different ways-

Innate immunity - Defense against non-self pathogens- immediately prevents the spread and movement of foreign pathogens throughout the body.

Adaptive immunity - Also referred to as acquired immunity, it is more complex than previous one and involves immunologic memory i.e. it memorizes antigens & antibodies for specific pathogens thereby making responses to 2nd exposure faster.

To understand this let us assume you cut yourself with a knife while chopping vegetables.

When you cut yourself a wound opens up, this would let blood out and opens the door for all sorts of germs in your surroundings. Any time the skin breaks, there's a risk of infection, so the innate immunity infantry tries to destroy all microorganisms to its best capacity. Bleeding stops soon and you will see slight swelling and redness a.k.a. inflammation.

But some of these germs are stronger than the infantry and infiltrate their barricade, this is when the acquired immunity cavalry comes in. They are special ops soldiers and remember their opponents’ weaknesses and attack appropriately. These special ops remember you took your tetanus shot and other vaccinations and fight the germ the way those vaccinations taught them.

Once our body has produced antibodies against a particular bacteria or virus, our cells develop immunity against the diseases to which it is exposed.

Our immune system also plays the role of peacekeeping to temper the fire and bring about resolution. This keeps it balanced because a cranked up immune system can really take us on a ride.

Immunity and Pathogens at war

Why Nutrition?

Getting sick often, catching the flu, or simply feeling fatigued are signs of low immunity.

One of the factors for this could be an inadequate diet.

Malnutrition breaks down the immune functions by suppressing the immune system.

To fight off infections our immunity needs ammunition and food i.e. nutrients and energy.

The dietary factors that cause harm to immunity functions are either insufficient intake of macronutrients (fat, carbohydrate, protein) or deficiency in some specific micronutrients (vitamin, mineral, water).

Balanced nutrition, especially in terms of adequate vitamin, mineral and protein intake, enhances the resistance against infections.

So does that mean people who eat healthier actually get sick less?

Yes!! And their secret is a healthier immune system!

What we eat—or don’t eat—can affect our immune system.

“No one food will magically protect you, but feeding your body certain foods may help to protect your body from infections by keeping your immune system strong.”

There is a bidirectional interaction among nutrition, infection and immunity: the immune response is compromised when nutrition is poor, predisposing individuals to infections, and a poor nutritional state may be exacerbated by the immune response itself to an infection (1)

Macronutrients

Protein metabolism plays an important role in formation of natural and acquired immunity against infections. The antibodies that help fight disease are made of protein.

“The amino acids that form protein make up a framework for cells including the cells that power the immune system.”

Deficiencies of protein have long been associated with immune dysfunction.

Protein can be obtained majorly from the 1st class (high biological value) foods like milk, paneer, curd, eggs, chicken, fish, etc. Or with combination with 2nd class from soybean, dals/lentils/pulses, and legumes.

It is recommended to have at least 0.8g-1g/kg of body weight daily, however this is subject to change as per lifestyle, health conditions, exercise/training, and goals!

Fats have an active role in biological functions like; absorption of vitamins A, D, E and K.

Fatty acids i.e. Polyunsaturated Fatty Acid (PUFA) are powerful modulators of immune response. It stimulates the immune system, prevents breast cancer, and decreases allergic sensitization. Omega 3 fatty acids are well known for lowering blood pressure and inflammation. (2)

Some healthy fat sources are Groundnut Oil, Peanuts, Avocado, Almonds & Walnuts, Flaxseeds, Chia seeds, Fatty fish like- Salmon, Mackerel, Tuna, Sardines

Micronutrients

Besides their essential role in metabolism, vitamins & minerals are responsible for keeping normal cellular function in order.

Vitamin A

Vit A has anti-inflammatory properties and deficiency of which decreases production of immune bodies. It is a regulator of cell proliferation and differentiation thus affecting some aspects of the immune response (3).

It should not be supplemented without guidance from a nutritionist because of its teratogenic effects (production of birth defects in a developing embryo).

Vitamin D

Vitamin D and the immune system have a very close relationship. Studies show that people with vitamin D levels <30 ng/ml were more likely to have an upper respiratory system illness. Vitamin D helps decrease the risk of infection as it has immunomodulatory effect.

Deficiency should be treated by supplements as suggested by nutritionists or the doctor. (4)

Vitamin E

Vitamin E is a well-known potent antioxidant, it enhances the immune response. Supplementation enhances the immune response and strengthens the immune system.

It amplifies the body’s resistance against some infections and prevents vitamin A from getting oxidized.

Vitamin B

Out of all the B Vitamins, Vitamin B6, B12 and Folic acid (B9) are most effective on the immune system. (5)

During deficiency of B6 and Folic acid, production of immune body and lymphocyte decreases. Folic acid and B12 play an important role in protein, DNA & RNA synthesis, so their deficiency affects protein and nucleic acid synthesis. (2)

The Good Old Vitamin C

Vitamin C can be called the king of antioxidants. It is required for supporting the cellular functions of the immune system. Deficiency of Vit C results in impaired immunity and higher susceptibility to infections. Our body cannot store vitamin C so must be obtained through diet or supplementation on a daily basis. The requirement for the protective effect is much more than the RDA and it can be supplemented. (6)

Minerals

Probiotics

Probiotics are food supplements that contain ‘friendly’ gut bacteria.

70-80% of our immune cells live in our gastrointestinal tract along with the 100 trillion gut microbiota. The gut is a major entrance for pathogens, toxins, and allergens. One of the major roles of the immune system is- “Development of a healthy immune system is reliant on the establishment of a healthy gut microbiota, which is directly linked to nutrition.” (7)

There is a lot of evidence that suggests regular consumption of probiotics modify the population of the gut microflora and influence immune function.

Include curd, yogurt, kefir, carrot kanji (Recipe coming soon on Instagram!) & probiotic supplements in your daily diet.

Hydration

Hydration is crucial for our immune system as it regulates the body's temperature and gets rid of waste. Water requirements vary person to person.

We need 2.5-4.5lts of water per day depending on our requirement. Water intake should be spaced equally throughout the day, rather than gulping down a large amount.

Can include- Soups, Green Tea, Chass, Lemonade, etc other than water to keep you hydrated.

Herbs and Spices

Garlic (Lehsun or Lassan)

Garlic’s role in immunomodulation has proven it to be beneficial against viral, or proliferative diseases. Not only does garlic work as an antioxidant, but it also improves the functions of other antioxidants improving the overall antioxidant status of the body.

Garlic and garlic preparations may possess anticancer properties as well. (8)

Green Tea

Currently a popular health beverage worldwide, green tea’s health benefits can be attributed to catechins which are known for their antioxidant, anti-inflammatory, and anticarcinogenic properties. (8)

Ginger (Adrak)

A popular asian herb, famous not only for its role in culinary preparations but also for its unique medicinal significance. Its role in immunity as anti-inflammatory is well documented in a number of researches, it is helpful in the management of respiratory infections, arthritis, allergic diseases, gout, and certain cancers. (8)

Turmeric (Haldi)

Traditionally used in India and China for its medicinal properties, turmeric’s medicinal properties can be attributed to curcumin which has strong anti-inflammatory and antioxidant properties. It also has anti-carcinogenic, anti-mutagenic, anticoagulant and anti-infective effects. Curcumin has also been shown to have significant wound healing properties. It has been used for treatment of a variety of ailments such as rheumatism, diabetic ulcers, cough and sinusitis.(9)

Other herbs and spices which have help our immune system are Cloves (Laung), Cinnamon (Dalchini or Taj), Pepper (Kali mirch), Cumin (Jeera), Tulsi, Asafoetida (Hing).

FUN FACT: Overdoing the antioxidant supplements will not protect you. Consulting a nutritionist for the ways to improve your immunity is the best bet.

These hard times have made us reemphasize the importance of staying healthy and having a good immunity.

Click here for sources & recipes that give your Immune system a helping hand.

References

PMID: 23688939
DOI: 10.1017/S0029665113001286
PMID: 30200565
PMID: 23782205
PMID: 21487490
PMID: 20515554
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DOI: 10.1080/10408398.2011.633249
PMID: 25200875