Can nutrition “boost” our immune system?
- Rebecca
- Apr 28, 2020
- 5 min read
With the current Covid-19 climate still dominating our lives, we are all looking for ways to keep ourselves safe and prevent us contracting this awful virus. Aside from the social distancing measures and health guidelines already in place, is there anything else we can do that may stop us becoming ill?
You may have seen health brands, fitness influencers and even so called “nutritionists” advising on the latest diet or superfood that can boost your immune system, or recommending certain products that you should be using to keep your health in prime condition. But please be wary and don’t fall fowl to clever marketing campaigns taking advantage of us at this uncertain and vulnerable time.
Let’s remember we are built with our own very clever immune system that has the capacity to fight pathogens to keep your body as well as possible (with the exception to those with autoimmune disorders). In short, we cannot “boost” our immune system, however there are plenty of things that can SUPPORT it and indeed hinder it. Continue reading to find out how you can protect your health in regards to nutrition.
Protein
My previous nutrition blog focussed on protein- hopefully you can recall protein is made up of building blocks called amino acids and these perform a variety of functions. In relation to nutrition, protein is needed for immune cell production; these are our white blood cells (leukocytes). Types of white blood cells called phagocytes digest pathogens (e.g virus, bacteria) and if the same pathogen were to be encountered again lymphocytes remember how to fight it off quickly. Other cells involved in this immune response include Natural Killer cells, macrophages and antigens; all of which require protein to be produced and hence maintain immune function.
Whilst it’s important to note all amino acids must be obtained for optimal health, 2 important amino acids relating to immunity are GLUTAMINE and ARGININE. Your body naturally produces these however there are times when the body’s need for glutamine may be higher than the ability to produce it, for example during illness! You can obtain both of these amino acids from animal and plant sources and also supplements if necessary and advised by a qualified dietician/GP.
Remember to vary your protein sources, particularly if you follow a vegan diet, so you can obtain a complete amino acid profile, including the essential ones your body cannot produce.
Aim for around 1.2-1.6g per kg of bodyweight of protein per day, and this may be higher if you are recovering from illness as protein is needed for repair of cells. Don’t forget individual protein requirements also vary depending on factors such as age, gender and activity levels.
Omega 3 Fatty Acids
These important nutrients can be obtained form oily fish such as salmon, mackerel, sardines and fresh tuna, as well as plant based sources including chia seeds, flaxseed, hemp seeds, walnuts, and sunflower seeds. They contribute to immune functioning as they have anti inflammatory roles and enhance white blood cell activity. Remember to eat those essential healthy fats!
Micronutrients
Vitamin A
This clever little nutrient is found in the likes of carrots, tomatoes, liver, sweet potato, cabbage and watercress. It helps to maintain our skin’s barrier, therefore preventing entry of any nasty pathogens. Carrots aren’t just useful for helping you see in the dark!
Vitamin B6
This B vitamin is involved in protein digestion and formation of new cells, including immunity related cells like natural killer cells. This is found in foods such as turkey, tuna, kidney beans, lentils, eggs and wheatgerm.
Vitamin B12
Another crucial vitamin can be obtained from oysters, chicken, tuna, cottage cheese, nutritional yeast and yeast extract (Marmite!) to help white blood cell production to fight infection. B12 also helps with the oxygen carrying capacity of the blood, therefore giving you energy.
Vitamin C
It’s no lie that vitamin C helps immunity; specifically, it is an antioxidant, meaning it can prevent cell damage by fighting off free radicals. These are compounds that can cause destruction of our cell membranes and are produced when pathogens are killed by our immune cells. Yikes! Best eat those oranges! Along with peppers, melon, kiwis, broccoli, spinach, strawberries and parsley which are good sources of Vitamin C
Vitamin D
Not only great for topping up your tan, but exposure to natural sunlight stimulates our body to produce Vitamin D. However, us unfortunate Brits often don’t get our daily dose so our diet can provide it from foods such as oily fish, eggs and fortified breakfast cereals. Vitamin D supports our immune system as it is involved in bone metabolism; white blood cells originate from within bones so this is pretty crucial!
Vitamin E
This is another antioxidant which protects our cells from free radical damage. Immune cells must remain well and functioning if we are to feel well too! Luckily, deficiency is rare and we can easily obtain it from peanuts, almonds, seeds, beans, tuna, sweet potato and cold pressed unrefined corn oils.
Iron is needed for a rapid response to a pathogen and folate is required for protein synthesis to produce immune cells. Find them in the likes of broccoli, lentils, cashew nuts, walnuts and red meat.
Zinc can help with immune cell communication to ensure a proper immune response is carried out to fight infection. You can get this from meat such as lamb, oats, rye, egg yolks, ginger and Brazil nuts. Brazil nuts also provide Selenium which is another clever antioxidant used to keep our immune functioning in tip top condition (limit to just a few nuts a day to avoid toxic levels of selenium).
Phytochemicals
Although, not considered essential like the vitamins listed above, this fancy group of compounds are being increasingly researched due to their potential health benefits. They are produced naturally in plants including fruits, vegetables, legumes, grains, seeds, herbs and spices. I won’t get more technical than I already have done so I’ll just list a few and you can research further if you wish!
Flavonoids and carotenoids are 2 of the most hotly researched and they are thought to be involved in the body’s biochemistry. Some phytonutrients are also enhanced through cooking methods such as steaming. You can also benefit from the boiled water used to cook vegetables by using it as a base for soups and stews, so don’t just drain it away!
To summarise you can’t BOOST your immune system and you don’t necessarily need any magic pills to help. But what you can do is SUPPORT it through a range of nutrients, which can easily be obtained from eating a variety of fruits, vegetables, legumes, meat, fish and other animal sources. Some are higher in certain vitamins and minerals so make sure you vary your sources and ensure you get your 5 a day!
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