Your immune system provides protection against many types of illnesses, including many types of infections and certain types of cancer. It is a complicated network of defenses, including physical barriers like our skin extending to microscopic cells that constantly patrol the body searching for invading organisms or irregular cells.
A well-functioning immune system is essential for health. The factors that influence the immune system are complex and influenced by many elements of a person’s lifestyle, including nutrition, sleep, exercise, and stress management. Let’s take a closer look at how proper nutrition helps your body stay strong, and which types of foods help boost your defenses.
Your Gut Microbiome
Proper nutrients also help create a healthier microbiome. The microbiome is a system of trillions of bacteria and other microorganisms within your gut. Experts tell us that 70-80% of our immune system cells are present in the gut. The gut microbiome plays a key role in keeping our immune system healthy and balanced.
There are two types of foods that can benefit and maintain a healthy microbiome – they are called probiotic and prebiotic foods. Probiotic foods add good bacteria to the healthy microbes in your gut. These include foods like yogurt with live cultures, kefir, sauerkraut, kimchi, and other fermented products. Prebiotic foods are types of fiber that feed beneficial bacteria in your gut. Foods like bananas, onions, garlic, asparagus, and whole grains are excellent sources of prebiotics.
For more information on foods that support a healthy microbiome, check out this article from Eating Well.
Dietary Strategies that Support Immunity
The immune system requires a balanced intake of certain nutrients to function optimally. Vitamins, minerals, antioxidants, and other compounds found in whole foods provide these nutrients. Nutrients identified as critical for the growth and function of immune cells include vitamin C, vitamin D, zinc, selenium, iron, and protein. These nutrients are found in a variety of whole foods.
Rather than suggesting individual foods that promote immunity, a reasonable approach to take would be to eat a diet rich in whole grains, fruits, vegetables, healthy fats, and protein. These ingredients can enhance immune resilience and even reduce the severity and duration of certain illnesses.
On the other hand, diets that are lacking in essential nutrients or consist primarily of ultra-processed foods can impair or disrupt the balance of immune responses.
What about Herbal Remedies and Supplements?
Eating a healthy balanced diet provides most people with all the nutrients needed to power a competent immune system. For people who have situations that limit the availability of healthy options, vitamin and mineral supplements may help. Most medical professionals believe that routine vitamin/mineral supplements may be used in these cases, though megadose supplements should be avoided.
Certain herbal supplements have been reported to boost immune function, including echinacea, garlic, and certain types of tea. Much of the research to this point has been inconclusive, although there are some possible positive results, especially regarding protection from colds and other viruses with echinacea and garlic.
For a nice overview of nutritional strategies, supplements and herbs, take a look at this article from the Harvard School of Public Health. Of course, it is prudent to discuss any supplements or herbal remedies with your doctor or other health care provider prior to taking them.
Don’t Forget Oher Healthy Habits
Eating well is just one part of staying healthy. Good hygiene and hand washing, proper exercise, good sleep, stress management, avoiding tobacco, minimizing alcohol, and staying well-hydrated all help your body fight off illnesses and recover faster. The nutritional strategies discussed will benefit your immune system and your overall health and can be part of an overall wellness strategy that will benefit you for years to come.
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