Nutrition & Immunity

 Introduction

People frequently look for specialized meals or vitamin supplements that are thought to strengthen immunity during flu season or times of illness. Citrus fruits, chicken soup, and tea with honey are a few examples of common foods that include vitamin C. However, not simply nutrition, and especially not any one particular food or vitamin, can have a significant impact on the design of our immune system. But the best way to prepare the body to fight infection and disease is with a balanced diet rich in a variety of vitamins and minerals, together with healthy lifestyle choices like getting enough sleep, exercising regularly, and reducing stress.

Immune System:

We are continually exposed to various kinds of potentially hazardous bacteria on a daily basis. Our immune system, a network of complex bodily processes and pathways, guards us against both these hazardous bacteria and some diseases. It takes immediate action after identifying foreign invaders like bacteria, viruses, and parasites. Both innate and adaptive immunity are present in humans.

Innate Immunity:

Through the creation of barrier-like defenses, innate immunity serves as our first line of protection against pathogens that try to infiltrate our bodies. These obstacles consist of:

1. Skin that largely protects against germs
2. Virulent-trapping mucus
3. Microorganisms are destroyed by stomach acid
4. Enzymes that help produce anti-bacterial chemicals from our perspiration and tears
5. Immune system cells that fight off any invading foreign cells

Adaptive or Acquired Immunity:

A system called adaptive or acquired immunity develops the ability to identify pathogens. Our body's cells and organs, including the lymph nodes, spleen, thymus, and bone marrow, control it. When a foreign substance enters the body, these cells and organs produce antibodies, which trigger the growth of immune cells (such as various types of white blood cells) that are specific to the dangerous substance and attack and eliminate it. When a foreign substance enters again, our immune system adapts by memorizing it so that the antibodies and cells are significantly more effective and swift to annihilate it.

Other Conditions That Trigger Immune System:

Antigens

Antigens are substances that the body recognizes as alien and dangerous and that do so by activating immune cells. One category of antigen is an allergen, which includes things like pet hair, dust, and grass pollen. Antigens can trigger a hyper-reactive reaction that releases an excessive number of white blood cells. Antigen sensitivity varies greatly across individuals. For instance, a sensitive person with a mold allergy experiences wheezing and coughing symptoms, whereas other people do not experience these symptoms.

Inflammation

An essential and typical phase of the body's innate immune response is inflammation. A type of immune cell known as mast cells counterattacks when infections attack healthy cells and tissue and releases histamines, a substance that causes inflammation. Pain, swelling, and the discharge of fluids to assist flush out the germs can all be caused by inflammation. Additionally, the histamines stimulate the release of extra white blood cells to combat viruses. On the other hand, persistent inflammation may weaken the immune system and cause tissue damage.

Auto-Immune Disease

Type 1 diabetes, rheumatoid arthritis, and other autoimmune diseases like lupus all result in hypersensitivity, which causes immune cells to target and kill healthy cells.

Immunodeficiency Disorders

Immunodeficiency disorders, which can be inherited or acquired, can weaken or entirely cripple the immune system. AIDS and malignancies like leukemia and multiple myeloma are examples of acquired types, which are more prevalent. In certain situations, the body's defenses are so compromised that a person is much more likely to get sick from foreign germs or antigens.

What causes immune system suppression?

• Age: As we grow older, our internal organs may lose some of their functionality. Immune-related organs like the thymus or bone marrow may create less immune cells, which are necessary to fight infections. Micronutrient deficits are sometimes linked to aging, which could make a decline in immune function worse.
• Smoke, other airborne pollutants, and excessive drinking are examples of environmental toxins that might hinder or decrease immune cell function.
• Weight gain: Low-grade chronic inflammation is linked to obesity. Adipocytokines, which are produced by fat tissue, can encourage inflammatory processes. Although the research is still in its early stages, obesity has been found to be a risk factor for the influenza virus, presumably because it impairs the activity of T-cells, a kind of white blood cell.
• Poor diet: The development and function of immune cells and antibodies can be hampered by malnutrition or a diet deficient in one or more nutrients.
• Chronic illnesses Immune cells are attacked by autoimmune and immunodeficiency illnesses, which may render them ineffective.
• Chronic mental stress: Stress releases chemicals like cortisol, which reduces inflammation and the activity of white blood cells (inflammation is initially required to activate immune cells).
• Lack of rest and sleep: Sleep is a period of recovery for the body during which a cytokine type that fights illness is released; insufficient sleep reduces the production of these cytokines and other immune cells. 

Exists a Diet to Boost Immunity?

All cells, including immune cells, require adequate nutrition as part of a balanced diet to remain healthy. It's possible that some eating habits can better prepare the body for microbial assaults and excessive inflammation, but it's unclear that any particular meals can provide more defense. Many micronutrients are necessary for the body's immunological response at every stage. Vitamin C, vitamin D, zinc, selenium, iron, and protein (including the amino acid glutamine) are a few nutrients that have been found to be essential for the development and operation of immune cells.

A healthy immune system can be harmed by diets that are deficient in diversity and nutrients, such as those that mostly consist of ultra-processed meals and lack less processed foods. Additionally, it's thought that a Western diet rich in red meat, refined sugar, and low in fruits and vegetables can alter the balance of good intestinal microbes, leading to persistent gut inflammation and the corresponding suppression of immunity.

Probiotics

Kefir, yogurt with live active organisms, fermented vegetables, sauerkraut, tempeh, kombucha tea, kimchi, and miso are examples of probiotic meals.

Prebiotics

Garlic, onions, leeks, asparagus, Jerusalem artichokes, dandelion greens, bananas, and seaweed are examples of prebiotic foods. For dietary prebiotics, it is recommended to eat a range of fruits, vegetables, legumes, and whole grains.

Are herbal or vitamin supplements helpful?

Single vitamin deficiencies can change how the body responds to infections. According to research conducted on animals, immunological responses can be affected by deficits in zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, D, and E. These nutrients enhance the growth and activity of immune cells, aid in the production of antibodies, and act as antioxidants to safeguard healthy cells. According to epidemiological research, those who are malnourished are more likely to contract bacterial, viral, and other diseases.