Nutrition and Immunity: Understanding the Connection

Estimated reading time: 7 minutes

Nearly half of all deaths in children under five, a staggering 45%, are tragically linked to undernutrition. This is often due to impaired immunity and increased susceptibility to infections. This critical deficiency weakens their natural defenses, leaving them vulnerable to diseases and premature death. Indeed, inadequate nutrition is a significant contributor to global mortality rates. Addressing these nutritional gaps can significantly improve health outcomes and reduce fatalities. This article takes a look into the vital connection between nutrition and immunity, exploring how essential nutrients strengthen our body’s defenses to effectively fight infections.

Immune System: A Brief Overview

Immunity: It is the body’s ability to fight against infections and diseases.

Immunity is the biological process by which the body recognizes, neutralizes, and eliminates harmful foreign invaders. These can include bacteria, viruses, fungi, and parasites, as well as abnormal cells like cancer cells. It represents the body’s remarkable ability to defend itself against infections and diseases, maintaining health and preventing illness through a complex network of specialized cells, tissues, and organs. Crucially, the effectiveness of this intricate defense system is profoundly supported and influenced by proper nutrition and immunity working in tandem.

Immune system: It is a system of network of cells, tissues and organs that defend the body against infections and foreign bodies. 

The immune system is a highly intricate and dynamic network comprising specialized cells, tissues, and organs. They work in coordinated fashion throughout the human body. Its primary and crucial role is to constantly identify, neutralize, and eliminate a vast array of threats. Threats include infectious agents like bacteria, viruses, fungi, and parasites, as well as foreign substances and other abnormal cells. Thus, defending the body against infections, diseases, and maintaining overall health. This function is critically dependent on nutrition and immunity.

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Immune system comprises of following:

Immune System: Innate Immunity

Innate Immunity is the first line of defense and provides immediate protection. For example; skin, phagocytes.

Innate immunity, often referred to as the body’s first and immediate line of defense. It is a non-specific defense system present from birth. It provides rapid, generalized protection against a wide range of pathogens and harmful substances without requiring prior exposure. This system acts quickly to prevent invaders from entering and spreading, primarily through:

• Physical Barriers: Such as the skin, which acts as a robust external shield, and mucous membranes (lining respiratory, digestive, and urogenital tracts) that trap and expel pathogens.
• Chemical Barriers: Including stomach acid, enzymes in tears and saliva, and antimicrobial peptides that directly destroy microbes.
• Cellular Components: Like phagocytes (e.g., macrophages and neutrophils) that engulf and digest foreign particles, and Natural Killer (NK) cells that identify and destroy infected or cancerous cells.

Immune System: Adaptive Immunity

Adaptive immunity develops over time and response to specific pathogens. For example B cells and T cells, macrophages etc.

Adaptive immunity, also known as acquired or specific immunity. It is a highly specialized body defense mechanism that develops and refines its response over an individual’s lifetime. It specifically targets particular pathogens. Unlike innate immunity, it is characterized by:

• Specificity: It precisely recognizes and targets unique antigens (molecular markers) present on specific invaders.
• Memory: A hallmark of adaptive immunity is its ability to “remember” past encounters with pathogens. Upon re-exposure to the same pathogen, it mounts a much faster, stronger, and more effective secondary response, often preventing illness entirely.
• Diversity: It can recognize and respond to an almost infinite variety of pathogens.

Key cells involved in adaptive immunity include:

1. Macrophages: engulf and digest pathogens.
2. T-cells: recognize antigen and directly kill infected cells or tumor cells.
3. Natural killer cells: recognize and eliminate cancer cells , prevent autoimmune disease and controls viral infections .
4. B-cells : produce antibodies and memory cells .

Unlike adaptive immunity, innate immunity does not develop memory of specific pathogens but provides a crucial, instantaneous response to protect the body.

Key nutrients for proper immune functioning

Some essential nutrients not only for proper nutrition but also functioning of our immunity are listed below.

1. Protein

Gotten from meat, fish, eggs, beans and lentils.

• Useful for antibody production.
• Important for development, growth and function of immune cells
• Cytokin production which coordinates immune function.
• Involved in cell signaling.

Deficiency

Impaired immune function and also increase susceptibility to infections.

2) Zinc

• Gotten from oysters, red meat, beans, whole grains and nuts.
• Development and function of immune cells
• Protect immune cells from oxidative damage.
• Essential for wound healing.
• Helps regulate chronic inflammation.

Deficiency

Impaired immune function, retardation and developmental delays, increase risk of pneumonia and also diarrhea.

3) Vitamin D

Gotten from fatty fish, milk, cereals and supplements.

• Inhibits inflammation
• Help regulate the function and differentiation of immune cells.
• Supports the production of antimicrobial peptides which fights infections.
• Promote tolerance and prevent autoimmune diseases.

Deficiency

Rust of development of multiple sclerosis and also risk of respiratory infections.

4)  Vitamin C

Gotten from citrus fruits, tomatoes, green vegetables.

• Prevents immune cells from oxidative stress damage by free radicals .
• Enhances white blood cell formation such as neutrophils and lymphocytes.
• Boost interferon production which inhibits viral replication.
• Supports epithelial barrier function.
• Enhances immune response by supporting the activation of T cells and NK cells.

Deficiency

Scurvy, Rheumatoid arthritis, Bleeding gums and slow wound healing, Dry and rough skin, fatigue and weakness.

Strategies for improving immune function

1) Whole Food diet

• It provides essential nutrition for immunity.
• It reduces the risk of developing chronic diseases like diabetes, heart problems and cancers.
• Rich in fiber thus improving digestion by regulating bowel movement.
• Support weight management.
• Support healthy bones and reduce inflammation.

2) Limit processed food, sugar and unhealthy fats

• Artificial additives and preservatives can trigger inflammation and oxidative stress.
• They alter balance in gut bacteria, leading to impaired function.
• High amount of sugar in blood suppresses the action of white blood cells.
• They trigger chronic inflammation.

3) Stay hydrated

Beyond specific nutrients, adequate hydration is evidently a fundamental pillar of strong nutrition and immunity. It especially ensures optimal bodily functions crucial for immune cell activity and detoxification.

• Aids in the removal of waist and toxins .
• Maintains a healthy lymphatic system.
• Reduces inflammation.

Misconceptions about immune boosting and remedies

• Some foods change the function of immune system: foods like vegetables and fruits supports the immune system but does not completely supper change the immune system.
• You can boost immune system with supplements: no conclusive evidence but they can be beneficial to the body.

Conclusion

Essential nutrients such as zinc, Vitamin D, Vitamin C, and proteins are fundamental in strengthening the immune system. Furthermore, adopting strategic lifestyle choices is equally vital for robust nutrition and immunity. These include maintaining proper hydration, judiciously limiting processed foods, sugars, and unhealthy fats, and consistently prioritizing a whole-food diet. Altogether, these practices are highly efficient for optimal immune system functioning and are crucial for protecting the body against disease.

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Disclaimer: We do not intend this article/blog post to provide professional, technical, or medical advice. Therefore, please consult a healthcare professional before making any changes to your diet or lifestyle. In fact, we only use AI-generated images for illustration and decoration. Their accuracy, quality, and appropriateness can differ. So, users should avoid making decisions or assumptions based only on the text and images.

FAQs

1) Can specific food boost our immune system?

Answer: Yes. Specifically fruits like citrus fruits, ginger, garlic, yogurt etc can provide right nutrition and boost immunity.

2) What is the effects of probiotics on our immune system?

Answer: Probiotics consequently support gut health. They significantly bolster nutrition and immunity.

3) Are they any food that can weaken the immune system?

Answer: Yes, indeed. Conversely, certain dietary components can significantly compromise the body’s defenses. Specifically, excessive intake of sugar, highly processed foods, and unhealthy fats can actively weaken the immune system, thereby disrupting the delicate balance essential for optimal nutrition and immunity.

References:

1. Powell, J. (2025, January 17). Nutrition and Immunity • The Nutrition Source. The Nutrition Source – Harvard Chan School. https://nutritionsource.hsph.harvard.edu/nutrition-and-immunity/
2. Munteanu, C., & Schwartz, B. (2022). The relationship between nutrition and the immune system. Frontiers in Nutrition, 9. https://doi.org/10.3389/fnut.2022.1082500