Significance of Immunity Boosting Nutrients
Immunity has a strong influence on our health as having proper functional immunity helps ward off infectious diseases and also plays a role in preventing inflammatory and chronic diseases.
What can help maintain your immunity?
Physical activity, exercise, breathing exercises, a good lifestyle and diet, all can have a profound effect on your immunity.
Some nutrients offer beneficial properties that support the immune system in various ways.
Table: Immunity-boosting nutrients with properties and examples
|
Nutrient |
Immune boosting property |
Food sources |
Reference |
|
Probiotics |
Modulate the immune system Strengthen gut mucosal lining Nurture the immune cells that form in the lining |
Curd Buttermilk Yoghurt |
(Hemsworth, Hekmat, & Reid, 2011; |
|
Micronutrients |
|||
|
Selenium |
Stimulate the immune system Enhance the multiplication of T cells Improve NK cell activity |
Eggs, chicken, fish, Whole grains |
(Schumacher & Roy, 1998) |
|
Vitamin A, C, E |
Power antioxidants Neutralise oxidants Improve immune functioning Inc. resistance to infection (Vitamin A) Anti-inflammation Helps in antibody production (Vitamin C) Lymphocyte proliferation Modulate immune functions (Vitamin E) |
Vit C- amla, oranges, kiwi, strawberries Vit E- nuts, peanut butter, sunflower seeds Vit A- papaya, mangoes |
Varela et al., 2002; Meydani & Han, 2001) |
|
Flavonoids |
Antioxidants Anti-inflammation |
Fruits like berries, pomegranate, vegetables, nuts |
Campos &Tuñón, 2010) |
|
Carotenoids |
Regulate immune function Antioxidant |
mangoes, papaya, carrots, bell peppers |
Chew & Park, 2004; |
|
Herbs |
Stimulate immune response Activate the nonspecific defence mechanism against infectious pathogens |
Curcumin Garlic Black pepper |
(Schulz & Blumenthal, 2004) |
Probiotics are live bacteria that are found in milk fermented foods and they help strengthen the inter mucosal lining which in return enhances immunity.
An improvement in the phagocytic activity of granulocytes has been shown after consumption of Lactobacillus acidophilus and Bifidobacterium bifidum (Schiffrin et al, 1995; Marteau et al, 2001)
Selenium is an important micronutrient that plays a role in enhancing the multiplication of T cells.
Antioxidant properties offered by vitamin A, C, E help in the regulation of immune cells in various ways. Flavonoids are phenolic compounds found in fruits, vegetables and nuts. Carotenoids are coloured pigments that impart colour and both are important dietary antioxidants referred to as natural immune-boosting foods. (Kaur & Kapoor, 2001).
Foods that have potential high antioxidant properties
Fruits – Blueberries, strawberries, cherries, pomegranate, cranberries, mangoes, tomatoes
Vegetables – Broccoli, carrots, green leafy vegetables like methi, spinach
Sweet potatoes
All the above-mentioned foods can be consumed easily as a part of a normal diet and they help prevent diseases, support or prevent specific diseases, and most importantly improve immune functioning.
REFERENCES
- Cong et al, 2019.Immune-Boosting Functional Foods: A Potential Remedy for Chinese Consumers Living Under Polluted Air. Business and Management Studies
- Hemsworth, J., Hekmat, S., & Reid, G. (2011). The development of micronutrient supplemented probiotic yoghurt for people living with HIV: Laboratory testing and sensory evaluation. Innovative Food Science & Emerging Technologies, 12(1), 79-84. https://doi.org/10.1016/j.ifset.2010.11.004
- Lopez-Varela, S., Gonzalez-Gross, M., & Marcos, A. (2002). Functional foods and the immune system: a review. European Journal of Clinical Nutrition, 56(S3), S29. https://doi.org/10.1038/sj.ejcn.1601481
- S Lo ́pez-Varela, M Gonza ́lez-Gross, and A Marcos.(2002).Functional foods and the immune system: a review.ORIGINAL COMMUNICATION.56(3) S29–S33