Well-balanced diet promotes healthy immune system

There is a strong correlation between a healthy immune system and a nutritionally well-balanced diet. Every day we are exposed to living microorganisms that may cause an infection
in our body. These living microorganisms are called pathogens
or antigens. These can be bacteria, viruses, parasites, or other microbes. Our immune system protects us against these harmful pathogens with systemic pathways and organs throughout our body that create barriers to fight and prevent the spread of the harmful microbe.

There are two parts to our immune system. The innate part uses barriers to stop the threat of the pathogen. This system uses our skin to keep the majority of the microbes from entering our body; mucus is used to trap microbes; the stomach destroys the pathogens with acid; and sweat and
tears reinforce the skin barrier by creating additional antibacterial coverage on the skin surface. The acquired part utilizes the spleen, thymus, lymph nodes, and bone marrow to produce antibodies that attack and destroy antigens.

When antigens enter the body, these substances trigger
an immune response where antibodies and white blood cells
are created to fight the harmful microbe. Once an antigen has entered the body and antibodies have been created to fight it, the innate system has the ability to ‘recognize’ the antigen if it enters the body again, thus being able to fight it even better when it is reintroduced. The acquired part also utilizes inflammation as an effective immune response. Inflammation causes swelling, fluid accumulation, and pain. White blood cells are produced and rush to the area of the harmful microbe surrounding it in the swollen area and flushing it out with the excess fluid. All of these parts work in tandem to fight off unwanted, harmful microbes.

What can depress our immune systems includes any or all of the following: the process of aging where parts of the system may not work as effectively or efficiently as they should; disregarding environmental toxins can impair the system; obesity or excess weight strains the immune system; malnutrition by not providing the necessary nutrients that support the system’s response, and chronic diseases, chronic stress, and lack of sleep can all put a strain on the system.

Anyone who is poorly nourished has an increased risk for infection. Additionally, the severely or chronically ill suffer from malnutrition due to a depletion of macro and micronutrients due to the disease state. During this COVID-19 pandemic, those that are at higher risk include the elderly and those with chronic conditions such as diabetes, kidney disease, cancer, cardiac disease, and obesity.

A healthy diet includes fruits, vegetables, grains, meats/beans, dairy, and fats. The fresher, the better. A diet that is diverse provides all of the macro (protein, fat, and carbohydrates) and micro (vitamins and minerals) nutrients that are needed to support a healthy immune system. The nutrients in our diet support immune cell growth and antibody production, both which are used to fight an infection.

If you feel you are nutritionally compromised, it may be beneficial for you to take a multivitamin supplement that provides the recommended dietary allowance for your age. This will be on the label. The COVID-19 virus key micronutrients for immune support include Zinc, vitamin C, and vitamin D. Zinc has been shown to reduce the rate of respiratory infections and reduce flu symptoms. It plays a critical role in skin healing and in most of our enzymes. Zinc is found naturally in most of our protein sources. Vitamin C is another key agent that is known for its role as an antioxidant, in cell repair by reducing tissue damage, and in immunological response. Fruits are a plentiful source. Vitamin D has been shown to reduce the chance of developing acute respiratory tract infections. Make sure the MVI you choose contains these three nutrients.

To maintain a healthy immune system, eat a well-balanced diet, do not smoke, no alcohol or consume in moderation, exercise regularly, get eight hours of sleep each night, and manage your stress level.