When people think about their immune system, they typically contemplate its role in battling a cold or illness. However, there is a clear link between the immune system and nutrition.
Our immune system is one of the most efficient ways to defend against viral infections. Everyone's immune system has two types of functions: innate immunity, which prevents diseases from entering the body, and adaptive immunity, which removes or inhibits the growth of pathogens such as viruses and bacteria in the body.
Malnourished people's immune systems shut down. People who are overweight or obese have an overactive immune system, leading to inflammation. This is especially alarming in the Philippines, where the 2021 Expanded National Nutrition Survey (ENNS) found that 29.5% of Filipino adults are overweight and 14.8% are obese, indicating an increasing trend connected to sedentary lifestyles and poor dietary choices.
Furthermore, when the country enters the rainy season, Filipinos are more vulnerable to ailments like the common cold, flu, and other respiratory infections, making it even more crucial to prioritize immune health.
How Nutrition Impacts the Body’s Immune System
There is a clear link between the immune system and nutrition. Chemical reactions can influence our health state by influencing what we eat, where we live, how much sleep we get, how much exercise we do, and even who we live with.
The microbiome is a group of bacteria that help us fight germs, digest food, generate vitamins, and strengthen our immune system.
The majority of the immune system, about 70%, is positioned in the intestines and regulates food intake and metabolism. This makes it vital that we consume a well-balanced diet rich in vitamins, minerals, and nutrients while leading a healthy lifestyle.
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.
Protein, often known as the body's basic building block, permits the body to produce antibodies necessary to protect against invading viruses and bacteria. To get enough healthy protein foods, consume fish, poultry, lean meats, soy products like tofu and tempeh, and low-fat dairy.
2. Incorporate vitamins and phytonutrients.
Vitamins A and C, as well as phytonutrients, are important immune system components. Vitamin C, one of the most powerful immune system boosters, stimulates our bodies to manufacture antibodies that fight infections. Vitamin C must be consumed on a daily basis because the body cannot create or store it. Vitamin A promotes the health of our skin, digestive tract, and respiratory system.
Phytonutrients in vegetables and fruits minimize oxidative stress, which can weaken the body's ability to fight infections. A variety of phytonutrients have been demonstrated to lessen the risk of cancer and cardiovascular disease, combat inflammation, lower blood pressure, and improve the overall health of our immune system.
3. Focus on gut health with probiotics and prebiotics.
The digestive system plays an important role in immunological function. The intestinal tract is the primary point of interaction with the outside world, and it contains the microbiome, which aids digestion and nutritional absorption. Having the correct gut bacteria has been linked to benefits such as weight loss, improved digestion, healthier skin, and, most crucially, improved immune function, albeit research in these areas is not conclusive or generally applicable.
According to studies, probiotics, or "good bacteria," help to maintain the digestive system, while prebiotics, which are forms of fiber that the human body cannot digest, serve as food for these probiotics.
4. Increase omega-3 fatty acids.
Omega-3 fatty acids (DHA and EPA) are essential types of fat found in seafood, flax and chia seeds, and supplements like fish oil. Omega-3 fatty acids may improve immune cell function, which is important in both the innate and adaptive response to infections.
Following general good-health standards, such as a balanced diet and frequent exercise, is your first line of defense and the most effective approach to naturally maintain a robust and healthy immune system.
Herbalife's recently launched ImmuLift in the Philippines is an immunity-boosting dietary supplement drink. ImmuLift is formulated with a unique blend of ingredients that include EpiCor® (a clinically researched ingredient that strengthens the body's first and second lines of defense), Vitamin C, Vitamin D3, Selenium, and Zinc. It is intended for adults to support their daily wellness and help maintain their body's natural defenses.
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