A change in season leads us to new kinds of diseases and a recognition that diet and immunity are connected because your diet influences your immunity Factors such as aging and chronic disease suppress the immune system, but did you know that a poor diet and excess weight are also primary contributors? We often think of our immune system as a personal protective shield, but we forget to mindfully take care of it. Protect yourself and those around you by bettering your health. We recommend you take action starting today to lose weight and improve your nutrition and immunity.
Your immune system is comprised of antibodies, mucosal membranes, gastric acid, the microbiome, and more. Innate immunity refers to those biological barriers like skin or mucus that trap pathogens. On the other hand, adaptive immunity occurs when the body detects a harmful and unfamiliar object, called an antigen, and then creates antibodies to attack that antigen. Antibodies, as many of you might be familiar with, are white blood cells like B or T cells. Thus, the state of your health can impact the function of mucus membranes or antibodies.
Vitamins and minerals are proven to impact immunity. Deficiencies in copper, selenium, zinc, iron, folic acid, and vitamins A, B6, C, D, and E can impair the function of antibodies. Antioxidants such as these vitamins and minerals support the growth, protect, and enhance the activity of immune cells. During the pandemic, Vitamin D became notably important. Research shows how a deficiency in vitamin D can not only increase the likelihood of contracting COVID-19, but also increasing the severity of symptoms. A daily intake of 600-800 IU of Vitamin D is recommended per day. Go get some sun and consume a variety of fruits and vegetables.
Probiotics and Prebiotics improve good bacteria in gut microbiome to aid in fighting pathogens in the GI tract. Probiotics include foods like kefir, sauerkraut, and kombucha because they contain antimicrobial properties by providing microorganisms to fight bad bacteria in your gut. This aids in digestion but also in fighting disease. On the flip-side, prebiotics such as vegetables, fruits, garlic, whole grains, and beans are high in fiber and fuel the good bacteria in the microbiome. Pair probiotics and prebiotics together by making a smoothie with fresh fiber-rich fruit and low-fat yogurt!
Excess weight decreases immunity due to its associated with low-grade chronic inflammation. Obesity leads to overproduction of adipocytokines which then supports the inflammatory processes. In addition, excess weight has been shown as an independent risk factor for the flu due to the altered white blood cell function- specifically that of T cells. Similarly, to Vitamin D deficiency, obesity can increase the severity of viruses like COVID-19. All the more reason to improve your diet and increase your weekly exercise. Try to get in at least 150 minutes of moderate-intensity aerobic physical activity a week and two days of strength training.
Click here for an article that gives more specifics about how specific nutrients and foods help the immune system to help you stay healthy and fight off disease.
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Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
Candice Shipley, Student Nutritionist
Nutrition & Food Science – Dietetics
University of Maryland, College Park | 2023