Tips for Eating to achieve Optimal Immune Health

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Factors that influence the immune system:
Optimal immune functioning is influenced by nutritional adequacy, as well as other factors such as levels of stress and stressors, age, and overall health and medical status.  Both macronutrients and micronutrients are important and vital to optimal immune function. Both malnutrition (over and under-nutrition) as well as micronutrient deficiencies result in a compromised immune system.



Role of Nutrition in the Immune Response:

Optimal regulation of the immune response is dependent on the immune cells receiving nutrients in adequate concentrations.  Macronutrients such as some amino acids like L-arginine and L-tryptophan contained in proteins, fatty acids as well as cholesterol have been associated with immune activity. The micronutrients-vitamins and minerals-also play very important roles in immune function. Nutritional health enables the immune system to be effective in initiating appropriate responses in reaction to pathogens and in avoidance of chronic inflammation.

The First line of Immune Defense:
The Gut-Associated Lymphoid Tissue (GALT) houses the majority of our immune cells.  The mere act of consuming foods exposes us to antigenic stimulation.  Therefore, it is imperative that our immune systems are strong to provide immunity against pathogens, and to be able to tolerate both proteins from food and beneficial bacteria.  The GALT thereby provides both sensory and effector immune functions.  Dendritic and M cells are in contact with the contents of the gut.  B cells protect against pathogens by producing IgA, and the specialized Peyer's patches enable signals and communication between the GALT and the larger immune system.



Strengthening the Immune System:

 Eating a well-balanced diet that includes a variety of fresh fruits and vegetables as well as lean animal proteins and/or plant proteins, and essential fatty acids is vital to optimal immune support.  Key nutrients to watch out for are:
  • Vitamin A- which is protective against infections, and is instrumental in the functioning of neutrophils, activity of natural killer (NK) cells, as well as macrophage activity.  Vitamin A can be obtained from brightly colored orange and red fruits and vegetables including apricots, nectarines, bell peppers and carrots.
  • B-Complex Vitamins- such as B1 (thiamin), B2 (riboflavin), B3(Niacin) and B12(Cobalamin) function as coenzymes in many of the cellular metabolic reactions of the body. Food sources of the B-complex vitamins include dark green leafy vegetables, peas, beans and lentils, nuts and seeds, lean meats, whole grains such as brown rice, and eggs and dairy products.
  • Vitamin C- which is involved in the production and movement of white blood cells as well as stimulating antibody production.  Citrus fruits such as grapefruit and oranges as well as tomatoes and strawberries are rich food sources of vitamin C.
  • Vitamin D functions in the regulation of anti-microbial proteins involved in eliminating pathogens. Vitamin D can be synthesized in the body in the presence of adequate sunlight. However, food sources include fatty fish such as salmon, fortified dairy products and substitutes, and egg yolks.

  • Vitamin E-protects immune cells from oxidative damage. Food sources include spinach, avocados, sunflower seeds and almonds.

  • Iron- is involved in the functioning of immune cells as an essential component of enzymes. Food sources include lean meats, fortified cereals, and beans.
  • Zinc- is essential for wound healing and is also implicated in supporting immune response.  Food sources include lean meats, whole grains, cashew nuts, seeds, chickpeas, Greek yogurt, and lentils.




Role of Probiotics:

Known as the good bacteria in the gut, probiotics have been linked to immune health. Probiotics are instrumental in the initiation of macrophage responses in which macrophages engulf and eliminate harmful substances from the body.  Including fermented foods in the diet is one way to incorporate probiotics.  Examples of good food sources are yogurt and sauerkraut.


frontiersin.org
mayoclinichealthysystem.org
ncbi.nlm.nih.gov

Lorna C. Hylledig   Ed.D., MSPH., R.D., L.D


Comments

  1. Ashley ArcherMarch 8, 2023 at 6:46 PM

    This is definitely one of my favorite blog posts so far! I recently completed the host defense (immunology) block at my school, so I thoroughly enjoyed deepening my understanding of some of the fundamental principles of immunology by reading this post. Never would I ever have thought I’d see the words “dendritic cell, macrophage, neutrophil or IgA” in a nutritional article! Super interesting! Also, I didn’t know that GALT makes up the majority of our immune system. The roles of the lymph nodes, spleen and thymus were emphasized in my course; I guess I’ll learn more about GALT in the GI block. Thank you for another wonderful post!

    ReplyDelete
    Replies
    1. AnonymousMarch 8, 2023 at 7:23 PM

      Thank you Ashley! Yes, GALT makes up about 70% of the immune system. Amazing how much of the immunologic function occurs at the level of the gut. Another reason for nutrition and nutritional chemistry to be emphasized in medical training. I’m happy that the post provided important insights.

      Delete
  2. AnonymousMarch 9, 2023 at 9:48 AM

    Refreshing to see Ashley’s reaction. So much good information that we need to understand to keep our bodies going in good health! I love this blog!

    ReplyDelete
    Replies
    1. Dr. Lorna HylledigMarch 9, 2023 at 6:25 PM

      Thank you for your comment!

      Delete

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