Exercising regularly, washing your hands, sleeping well and getting vaccines in a timely manner are just a few ways you can boost your body's ability to fight off pathogens. What you eat might also affect your immune system, though no one food can automatically give you the power to repel all diseases.
Research
Although some research has studied the effects of nutritional changes on immunity, few studies actually address how diseases develop as a result of altered immunity. For instance, mice with a protein-deficient diet are more likely to have reduced numbers of macrophages, T cells and an antibody called immunoglobulin A, all of which help fight off disease. However, the long-term effect of this deficiency on the overall health of the mice has not been fully assessed. Still, researchers are continuing to find more and more links between different nutrients and increased immune function.
Benefits of Antioxidants
Antioxidants, which are vitamins and minerals, can help remove harmful free radicals that the body produces when it converts food into energy. Oxidants are also byproducts of toxins such as pollution and cigarette smoke. If you don't consume enough antioxidants, you are at risk of DNA damage and reduced immunity. Alternately, you might be at reduced risk for health conditions such as cancer if you eat a diet rich in antioxidants. Foods such as citrus fruits, berries and dark leafy green vegetables are rich in the antioxidant vitamin C. Foods such as vegetable oil, nuts, brown rice, oatmeal and beans are rich in the antioxidant vitamin E. Foods such as chicken, eggs, garlic, onions, salmon, wheat germ and most vegetables are rich in the antioxidant selenium. Foods such as broccoli, sweet potatoes, apricots and mangoes are rich in the antioxidant beta-carotene, which becomes vitamin A in the body, according to the Cleveland Clinic.
Deficiency Risks
Being deficient in various nutrients and micronutrients might compromise your immune system. If you eat a standard American diet, your diet is likely low in nutrients such as vitamin A, vitamin C, calcium and iron, according to the Cleveland Clinic. Although you might not notice immediate effects of diseases related to any nutrient deficiency, you might begin to experience mild symptoms such as decreased mental abilities, a reduced ability to fight off disease and a slower recovery from surgical procedures. Talk to your doctor about ways you can increase your nutrient intake to at least meet the daily minimum recommendations.
Healthy Habits
You will naturally take in larger quantities of antioxidants and other health-affirming nutrients if you focus on eating more plant-based foods. You will also help reduce your risk of health complications by cutting down your intake of saturated fat. Cut back on red meat to once every one to two weeks, replace whole-fat dairy products with low-fat or skim products, and emphasize more heart-healthy fats such as olive oil and fats from nuts and oily fish. Also, don't neglect to keep your system running smoothly by drinking water regularly. No single amount of water is ideal for all, but you will know you're hydrated if your urine is consistently light or clear.
Supplements
Your doctor might suggest that you take a dietary supplement such as a multivitamin or probiotics if you simply can't get enough nutrients through your diet. Don't try a supplement without getting her approval beforehand. Some preparations might help boost your immunity -- supplements such as echinacea, ginseng and garlic have been linked to positive health benefits in some research -- but dietary supplements aren't regulated by the Food and Drug Administration, or FDA, in the same way that medications are. As a result, you can't be certain that what you want to take is safe or effective.
References
- "Women's Health" Magazine: "Improve Your Immune System with Food"
- Harvard Health Publications: How to Boost Your Immune System
- Cleveland Clinic: Diet, Exercise, Stress and the Immune System
- Cleveland Clinic: Antioxidant Food Table
- MayoClinic.com; "Flu Fighters --- Can Diet Enhance Immunity?"; Katherine Zeratsky; October, 2009
- Science Daily; "Study Shows Soluble Fiber Boosts Immune System"; March, 2010
