Nutrition specialists explained to Infobae how these substances can positively influence immunity and described the five most important ones to include in your diet.
The immune system
is responsible for protecting our bodies from germs, bacteria, and viruses that cause disease. It is a complex network
of cells, tissues, organs, and metabolic processes that together help the body stay healthy.
In addition to following a healthy lifestyle, proper nutrition is essential for the immune system to reach its full potential and protect us from all health threats.
There are certain foods so important for the immune system that, in addition to maintaining health, they can boost brain function and even help delay the progression of neurodegenerative diseases. These are immunonutrients.
Nutrition graduates MarÃa Mercedes Burgos and StefanÃa Giselle Lázzaro, from the Nutrition Department of the José de San MartÃn Clinical Hospital in Buenos Aires.
“Immunonutrition studies the influence of nutrition on the immune system. Foods are made up of nutrients, and some of them directly help improve the function of the immune response. These are known as immunonutrients, with zinc, selenium, vitamins A, D, and C, and omega-3 being the most studied.”
The nutritionists explained that these nutrients can be obtained from a diet with an anti-inflammatory profile, based on choosing natural foods, such as fruits, vegetables, whole grains, legumes, nuts, seeds, olive oil, eggs, dairy products, and white meat (preferably fish).
“On the contrary, ultra-processed foods, rich in sugars, fats, and salt, as well as excess red meat and refined flour, should be avoided to enhance the benefits of immunonutrition,” the nutritionists said.
Ultra-processed foods, defined by their high content of industrial ingredients, such as additives and preservatives, include soft drinks, processed meats, sweet or savory snacks, sugary cereals, industrial baked goods, and frozen meals.
In recent years, scientific evidence has grown linking excessive consumption of processed foods with heart disease, obesity, neurodegenerative conditions, depression, and anxiety, among others.
On the other hand, Ms. Burgos stated, “a good diet, rich in immunonutrients, can strengthen the immune system and improve the quality of life of those suffering from neurological diseases.”
“Most neurodegenerative diseases are defined as complex entities in which genetic and environmental factors contribute significantly to their onset and progression. Recently, advances in neuroscience and immunology have demonstrated the crucial role of diet and the immune system in brain function and the progression of these diseases,” the specialist explained.
She added: “Nutrition influences the immune system, and this, in turn, impacts neurological health. This relationship suggests that nutritional interventions aimed at improving the immune response could delay the progression of neurodegenerative diseases and thus improve patients' quality of life.”
Where to find immunonutrients
According to the American Academy of Nutrition and
Dietetics, these are the natural sources of these immunonutrients:
Vitamin A: Essential for vision, the immune system, and bone health. It also plays an important antioxidant role, protecting the body's cells from the negative effects of free radicals. There are two main types of vitamin A: preformed, which comes from animal sources such as liver, dairy products, and fatty fish, and provitamin A, found in plant foods such as carrots, spinach, and sweet potatoes, in the form of beta-carotene.
Vitamin C: As an antioxidant, it fights free radicals in the body, which may help prevent or delay certain types of cancer and heart disease, and promote healthy aging. Sources of vitamin C include citrus fruits, tomatoes, potatoes, strawberries, green and red bell peppers, broccoli, Brussels sprouts, and kiwis, among others.
Vitamin D: Contributes to the body's absorption of calcium and phosphorus, their transport to bones and teeth, and regulates the amount of calcium remaining in the blood. Along with calcium, vitamin D helps protect against bone loss. The immune system also uses vitamin D. There are three ways to obtain it: through sunlight, through food and beverages, or through supplements. Fatty fish, such as salmon and trout, are among the best sources of vitamin D.
Omega 3: Promotes healthy arteries, heart, and brain function. "The best way to consume it is with foods high in Omega 3, such as deep-water fish. Among these fish, the ones that come to mind are salmon, mackerel, sardines, canned tuna (if it's in water), anchovies, and cod; they all contain Omega 3. Ideally, you should consume about 350 grams of any of these fish twice a week," said Dr. Daniel López Rosetti from the Faculty of Medicine of the University of Buenos Aires (UBA)
Zinc: Helps the immune system fight off bacteria and viruses that attack it. It's a mineral found in greater quantities in foods of animal origin (meat, fish, poultry, and dairy products), but it's also present in whole grains, fortified breads and cereals, legumes, nuts, and seeds.
Selenium: This is a nutrient the body needs to stay healthy. It is important for reproduction, thyroid gland function, DNA production, and for protecting the body against infections and damage caused by free radicals. Natural sources: seafood, meat, poultry, eggs, dairy products, bread, cereals, and other grain products.
Good habits to improve your immune system
The graduates from Hospital de ClÃnicas affirmed that beyond
the consumption of immunonutrients, it is important to maintain a healthy
lifestyle: “In addition to proper nutrition, physical exercise, adequate
rest, and stress reduction are other habits that should be considered as they
have beneficial effects on the health of the immune system. The support of a
nutrition professional is essential to individualize the approach and improve
overall health,” they recommended.
Dr. Howard E. LeWine, physician-in-chief and editor at Harvard Health Publishing, shared eight keys to boosting the immune system.
1. Don't smoke. A recent report from the World Health Organization (WHO) highlighted that, although tobacco use has decreased globally in recent decades, cigarettes are responsible for more than 8 million deaths annually worldwide.
2. Engage in regular physical activity. “Exercise is a powerful way to boost the immune system,” stated Dr. Mark Moyad, Jenkins/Pokempner Director of Preventive and Alternative Medicine at the University of Michigan Medical Center.
Exercise causes the body's antibodies and white blood cells
to circulate more quickly, which means they can detect and target viruses more
quickly. "Staying active this way also lowers stress hormones, which
reduces the chances of getting sick," Moyad added.
3. Maintain a healthy weight. The fight against overweight and obesity is one of the main challenges for public health, given that excessive weight gain in the population is linked to an increased risk of metabolic syndrome and cardiovascular disease, among other factors.
4. If you drink alcohol, do so in moderation.
5. Get enough sleep. Scientists believe that relaxing muscles and slowing breathing releases energy from the body, which is then redirected to the immune system.
6. Wash your hands
frequently. Eliminating microbes through handwashing helps prevent
illnesses such as diarrhea and respiratory infections and may even help prevent
skin and eye infections.
7. Manage stress. If situations of stress, both physical and psychological, are prolonged, the immune system will be damaged and the response to infections will be deficient, said Howard E. LeWine. Research in the field of psychoneuroimmunology has concluded that continuous physical or psychological stress can lead to a collapse of the immune response.
8. Keep recommended vaccinations up to date. It is important to vaccinate the entire population and especially three population groups: children, pregnant women, and, of course, the elderly, because with age, the body's ability to respond to infections decreases.
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