Your immune system relies upon nutrients to do its pivotal job of protecting us from infection and illness and maintaining health and wellness. It is well known that, although immunity is primarily determined by genes, there are numerous factors that may help support immune functions. There are also a number of issues that may disrupt immune function, including but not limited to: malnutrition, accelerated aging, physical and mental stress, and an undesirable lifestyle. Nevertheless, eating foods with immune-modulating activities is considered one of the more effective ways to help sustain the efficiency of the immune system.
In general, what basic foods or nutrients may help support the immune system?
Amino acids: protein:
Glutamine
Arginine
Fatty acids: healthy fats: omega-3 fatty acids: anti-inflammatory
Vitamins:
Vitamin A
Vitamin C
Vitamin E
Minerals: may help stimulate immune response
Selenium
Zinc
Nucleotides: Stimulation of cell-mediated immune response
Probiotics: support the microbiome, considered a major player in immunity
Pure water: hydration helps flush out what the body does not need and keeps all organ systems functioning properly; ideally, drink 1.5-2 lifts of pure water daily
Are there foods that disturb immune function that should be avoided?
In general, yes. Foods known to disrupt the health of the immune system include: refined sugar, excess starch, junk food, and any foods known to be inflammatory or allergenic. These may be as specific as high-fructose corn syrup, or as individual as sesame, i.e., sesame may be fine for one person but notorious for another.
Are all foods beneficial to all people?
No. It is important to eat according to your body’s needs. If you have known food allergies or sensitivities, it is critical to follow those to avoid additional inflammation and stress on the immune system.
Must I eat differently if I am over 40?
Did you know that over the age of 40, a number of changes occur in the body that affect appearance, energy levels, weight, and overall health and wellness? These changes may not all occur all at once in every individual. However, they generally manifest at some point unless specific and targeted actions are taken. These changes are likely due to hormonal imbalances and dynamics and include:
• slowing of metabolism;
• reduction in body mass;
• increased body fat, especially at the abdomen or mid-section;
• reduction in digestive enzymes;
• increased skin laxity from loss of collagen;
• hair thinning;
• reduced bone density;
• sleep disturbance;
• reduced muscle mass.
It makes sense, then, that eating habits should change to meet the over-40 body’s needs. Dietary and lifestyle choices must adapt to be commensurate with the aging process.
For general, overall health and proper functioning of the immune system, be sure to include these in your diet, according to your specific needs. This is only a partial list:
-Protein: low-mercury and wild-caught fish and seafood (salmon, sardines, pollock, flounder, cod, shrimp, oysters, clams, scallops and crab), lean grass-fed meat, plant-based (legumes, nuts, seeds, etc.), tofu, tempeh, poultry
-Spices: oregano, turmeric, rosemary, cinnamon
-Condiments: garlic, onions, ginger
-Fruits: brightly colored
-Vegetables: leafy, cruciferous (broccoli, cauliflower, brussel sprouts), sweet potatoes, squashes. Peppers
-Healthy fats & oils: olive oil, coconut oil, grass fed butter
-Nuts & seeds: almonds, chia, flaxseed, walnuts, pistachios
-Whole grains: low arsenic brown rice, quinoa, oats
-Fluids: 1.5-2 liters pure water, preferably filtered; warm liquids: teas: elderberry, green, stinging nettle; soups, broths, kombucha (fermented tea), coconut water
What if I may not get all of the vital nutrients in my diet?
There is conflicting data about whether supplements help or hurt. I am of the opinion that they help in diets that are deficient in important nutrients. I am a supplement taker. In times of high stress, there is some data that shows that the following supplements may be beneficial in supporting the immune system, though they will not prevent or treat an active, ongoing infection:
Probiotics
Multi-vitamin
Multi-mineral
Vitamin D3
Buffered vitamin C
Zinc citrate
Fish oil: omega-3 fatty acids
Botanicals: monolaurin, astralagus, andrographis, mushroom extracts, resveratrol, celery, lemon balm, oregano oil
Stay hydrated.
Stay informed.
Stay realistically positive.
Honor your temple.
Stay nourished.
Keep exercising.
Be hopeful.
Be loving.
Protect your health.
Help protect others
Take care of yourself.
Help take care of those in need and less fortunate.
Be grateful.
Do your part.
Be safe.
Stay well-- inside and out.