People typically think about their immune system's function in fending off infections or colds. On the other hand, nutrition and the immune system are directly related.
One of our best lines of defense against viral infections is our immune system. All people's bodies have two types of immune functions: innate immunity, which keeps illnesses from entering the body, and adaptive immunity, which gets rid of or stops the growth of pathogens like bacteria and viruses.
The immune system of a malnourished individual shuts down. People who are overweight or obese experience inflammation due to an overactive immune system. In the Philippines, where the 2021 Expanded National Nutrition Survey (ENNS) found that 14.8% of adults are obese and 29.5% are overweight, this is very alarming. Sedentary lifestyles and poor dietary choices are linked to this rising trend.
Additionally, Filipinos are more vulnerable to respiratory infections, the flu, and the common cold as the country moves into the rainy season, which emphasizes the need of immunological health.
How Nutrition Impacts the Body’s Immune System
Nutrition and the immune system have a real relationship. Chemical responses that affect our health can be caused by our diet, living situation, sleep patterns, exercise habits, and even the people we live with.
Included in the mix is the microbiome, which is composed of the bacteria that help us fight off infections, digest food for energy, make essential vitamins, and strengthen our immune system.
Near the intestines, the majority of the immune system (about 70%) is situated and keeps track of food intake and how the body uses it. In order to maintain a healthy lifestyle, it is imperative that we eat a balanced diet that contains the appropriate vitamins, minerals, and nutrients.
4 Tips to Increase Nutrients that Help Strengthen the Immune System
Eating a balanced diet requires ensuring that there is optimal nutrition intake at a cellular level. Make sure you consume enough of the following nutrients:
1. Include protein in your daily nutrition.
Often referred to as the fundamental building block of the body, protein enables the body to produce the antibodies it needs to fight off bacterial and viral invasions. Healthy protein foods like fish, poultry, lean meats, soy products like tofu and tempeh, and low-fat dairy products can all help us make sure that our diets contain enough protein.
2. Incorporate vitamins and phytonutrients.
The immune system depends on vitamins A and C as well as phytonutrients. Vitamin C, one of the strongest immune system enhancers, promotes the production of antibodies that combat illness. Since vitamin C cannot be produced or stored by the body, it must be consumed regularly. Our skin, digestive tract tissues, and respiratory system are all supported by vitamin A.
Vegetables and fruits are a good source of phytonutrients, which lower oxidative stress in our bodies, which may make it harder for them to fight against disease. It has been demonstrated that certain phytonutrients lower blood pressure, fight inflammation, improve the general health of our immune system, and lessen the risk of cardiovascular and cancer diseases.
3. Focus on gut health with probiotics and prebiotics.
An essential component of immune function support is the digestive system. As the primary avenue for interaction with the outside world, the digestive tract is also home to the microbiota that facilitates both digestion and nutrient absorption. Though research in these areas is not definitive or generally applicable, having the correct gut flora has been linked to advantages like weight loss, better digestion, healthier skin, and—most importantly—enhanced immune function.
The digestive tract may be maintained with the help of probiotics, or "good bacteria," according to studies. These probiotics are fed on prebiotics, which are fibers that the human body cannot digest.
4. Increase omega-3 fatty acids.
Foods like shellfish, flax, and chia seeds, as well as supplements like fish oil, include omega-3 fatty acids, which include DHA and EPA. These fats are essential types of fat. Immune cells are important components of the innate and adaptive systems that fight infections, and omega-3 fatty acids may improve their performance.
Your first line of defense and the greatest method to naturally maintain a robust and healthy immune system is to follow basic good-health standards, such as eating a balanced diet and exercising frequently.
ImmuLift is a supplemental drink that Herbalife just introduced in the Philippines to increase immunity. ImmuLift is formulated with a special combination of ingredients: Vitamin C, Vitamin D3, Zinc, Selenium, and EpiCor® (a clinically researched ingredient that strengthens the body's first and second lines of defense). It is intended for adults to support their everyday wellness and help maintain their body's natural defenses.
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