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Your immune system is a vast network of organs that work to protect you from bacteria, viruses, parasites and fungi that can cause infection and disease [1]. To boost the immune system and keep it in tip-top shape, we need to consciously take care of it, one way being our dietary intake. Studies suggest that the foods you eat and the supplements you take can have a positive or negative impact on the overall functioning of your immune system [2] and its two lines of defense. The first line is called innate immunity, which is not specific to any antigen and is made up of barriers, including skin, mucous membranes, temperature, low Ph and inflammatory barriers. The second is adaptive immunity, which is antigen-dependent, involves the production of antibodies [3] and has a memory that allows immunization against specific diseases [4].
At Maiana, you can select from a range of products rich in vitamins and antioxidants that, combined with a balanced diet, may help enhance your immune function.
Frequently Asked Questions About Immunity
The Mediterranean diet contains a wealth of vegetables, fruits, nuts, whole grains, and olive oil and is suggested to help reduce disease risk, inflammation markers, and beneficially regulate gut bacteria [5]. Taking care of your microbiome, or loving your gut as we like to call it, is also one way to improve your immunity as it plays a key role in the development of the innate and adaptive immune system [6]. Moreover, obtaining nutrients such as vitamin D, zinc, and vitamin C, whether by consuming nutrient-rich foods or supplements, may help reduce infections and improve your immune function [5]. In addition to taking care of your eating habits, refraining from smoking, avoiding excessive alcohol consumption, reducing stress levels, and being active on a regular basis can help you keep your immune system functioning properly [7].
References
- Cleveland Clinic. “Immune System: Parts & Common Problems.” Cleveland Clinic, 23 Feb. 2020, my.clevelandclinic.org/health/articles/21196-immune-system.
- Barrea, Luigi, et al. “Nutrition and Immune System: From the Mediterranean Diet to Dietary Supplementary through the Microbiota.” Critical Reviews in Food Science and Nutrition, vol. 61, no. 18, 21 July 2020, pp. 3066–3090, 10.1080/10408398.2020.1792826. Accessed 8 Oct. 2021.
- Marshall, Jean S., et al. “An Introduction to Immunology and Immunopathology.” Allergy, Asthma & Clinical Immunology, vol. 14, no. S2, Sept. 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC6156898/ , 10.1186/s13223-018-0278-1.
- Institute for Quality and Efficiency in Health Care. “The Innate and Adaptive Immune Systems.” Nih.gov, Institute for Quality and Efficiency in Health Care (IQWiG), 30 July 2020, www.ncbi.nlm.nih.gov/books/NBK279396/.
- “Diet and the Immune System: What Is the Link?” Www.medicalnewstoday.com, 9 Apr. 2021, www.medicalnewstoday.com/articles/how-and-why-does-diet-influence-immune-function#Diets-for-healthy-immune-function.
- Zheng, Danping, et al. “Interaction between Microbiota and Immunity in Health and Disease.” Cell Research, vol. 30, no. 6, 20 May 2020, pp. 492–506, www.nature.com/articles/s41422-020-0332-7, 10.1038/s41422-020-0332-7.
- Harvard Health Publishing. “How to Boost Your Immune System - Harvard Health.” Harvard Health, Harvard Health, 16 July 2018, www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system.
- Rakhra, Varundeep, et al. “Obesity and the Western Diet: How We Got Here.” Missouri Medicine, vol. 117, no. 6, 2020, pp. 536–538, www.ncbi.nlm.nih.gov/pmc/articles/PMC7721435/.
- Venter, Carina, et al. “Nutrition and the Immune System: A Complicated Tango.” Nutrients, vol. 12, no. 3, 19 Mar. 2020, p. 818, 10.3390/nu12030818.
- “The Lowdown on Apple Cider Vinegar and the Common Cold.” Healthline, 6 Jan. 2021, www.healthline.com/health/apple-cider-vinegar-for-colds.
- Mar-Solís, Laura M., et al. ‘Analysis of the Anti-Inflammatory Capacity of Bone Broth in a Murine Model of Ulcerative Colitis’. Medicina, vol. 57, no. 11, MDPI AG, Oct. 2021, p. 1138. https://doi.org/10.3390/medicina57111138.
- Sasagawa, Karin, et al. ‘Matcha Green Tea Exhibits Bactericidal Activity Against Streptococcus Pneumoniae and Inhibits Functional Pneumolysin’. Antibiotics, vol. 10, no. 12, MDPI AG, Dec. 2021, p. 1550. https://doi.org/10.3390/antibiotics10121550.
- Nagoor Meeran, M F, et al. “Can Echinacea Be a Potential Candidate to Target Immunity, Inflammation, and Infection - the Trinity of Coronavirus Disease 2019.” Heliyon, Elsevier, Feb. 2021, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7870107/.