The immune system and nutrition are closely linked, according to the Linus Pauling Institute. Eating inadequately can result in a poorly functioning immune system. Malnutrition as well as obesity affect the regulation of the immune system. Without proper nutrition, you may be more susceptible to viruses and bacteria. Eating the proper foods can help boost the immune system naturally.
Polyunsaturated Fats
Polyunsaturated fatty acids or PUFAs come from Omega-3 and alpha-linolenic acids or ALA. PUFAs are considered essential fatty acids as the body cannot produce them and so it is essential to obtain these fats through diet. Fatty acids are incorporated into the cell membranes of immune cells and modulate cell signaling of immune and inflammatory responses. Increasing Omega-3 fatty acids or ALA may boost the immune system. These Omega-3 fatty acids are found in cold water fish such as salmon, mackerel, herring or anchovies. Flax seeds and nuts contain ALA.
Vitamin A
Vitamin A plays a critical role in immunity according to the Linus Pauling Institute. One of the body's primary defense systems, the mucosal barrier is maintained by vitamin A. The mucosal barrier such as the mucosal lining of the nose and throat protect us from infiltration of germs and viruses. This barrier also produces immune proteins that destroy potential invaders. Foods that contain vitamin A include carrots, sweet potatoes, spinach, mangoes and apricots.
Vitamin D
Vitamin D is another excellent immune booster. In order to acquire vitamin D it must be taken in supplement or acquired through sun exposure. Vitamin D is made in the body when the body is exposed to sun. Vitamin D, according to the Linus Pauling Institute, is important in modulating T-cell functions. T-cells are the active white blood cells that destroy bacteria and viruses. The Institute also postulates that vitamin D deficiency may play a role in the development of autoimmune diseases such as diabetes, multiple sclerosis and rheumatoid arthritis.
Vitamin C
This great antioxidant is responsible for the production of a number of different white blood cells whose main function is to destroy bacteria and viruses. The Linus Pauling Institute states that vitamin C may also protect the white blood cells from free radical damage. Vitamin C is found in most citrus fruits and many vegetables.
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