Can a good diet really boost your immune system?
Can a Good Diet Boost Your Immune System?
In these times of Covid-19, anything that can strengthen your immune system is welcome news. But can a good diet really help you fight off illnesses? Let’s explore the truth behind this.
The Complexity of Immunity
You might have heard that an apple a day keeps the doctor away or that vitamin C can knock out a cold. While these sayings hold some truth, the reality is more complex. According to Dr. Anna Brooks, a senior lecturer and immunologist at the University of Auckland, your food and lifestyle choices significantly impact your immune system. However, there’s no clear evidence of any ‘magic foods’ or supplements that can single-handedly boost your immunity.
Understanding the Immune System
Our immune system is a network of stages and pathways that protect us from harmful microbes and diseases. It recognizes foreign invaders like bacteria, viruses, and parasites and takes immediate action to eliminate them. Think of your body as an apartment block where different species live in harmony. When unwanted visitors arrive, things can go wrong, especially with our immune system.
Types of Immunity
Humans have two types of immunity: innate and adaptive. Innate immunity is the first line of defense against pathogens, achieved through protective barriers like skin and mucus. Adaptive immunity, on the other hand, is when our immune system learns to recognize a pathogen and remembers it for future encounters.
The Role of Nutrients
Aging, mental stress, chronic diseases, and a poor diet can all weaken our immune system. Nutrients such as vitamin D and C, zinc, fatty acids, selenium, iron, and protein are essential building blocks for our immune cells. Diets low in variety and high in processed foods and sugar can negatively affect our gut microbes, which in turn impacts our immune system.
Gut Health and Immunity
The term ‘gut health’ is often discussed, but the science behind it is still in its early stages. What we do know is that our diet shapes the microbiome in our gut, which supports a healthy immune system. Dr. Brooks suggests focusing on prevention rather than medication, emphasizing the importance of prebiotic and probiotic foods that contain helpful bacteria and fiber.
When to Consider Supplements
While supplements can help replace essential nutrient building blocks, they are not a substitute for a good diet. Dr. Brooks advises getting your nutrient levels tested and trying to obtain necessary nutrients from your diet first. If you’re still deficient, then consider supplementation under professional guidance.
For more information, you can visit National Institutes of Health.
