MY NUTRITION STUDIO
  • About
  • Our Dietitians
  • Schedule
  • Refer a Client
  • Recipes
  • About
  • Our Dietitians
  • Schedule
  • Refer a Client
  • Recipes

​How Your Diet Affects Your Immune System

5/25/2022

1 Comment

 
Picture
​Take a deep breathe. Notice how your lungs slowly fill with air and then, just as slowly, release the air back into the world. During this breath, a cocktail of microbes enters into our body. If any of these microbes happens to be infectious, our body will employ a number of defenses to kill this invader before it negatively affects us. An optimal immune response to any foreign invader depends on an adequate diet and nutrition in order to keep the infection at bay. There is not one specific macro or micronutrient that is responsible for keeping our immune system strong, our body needs a well-rounded array of nutrients to minimize our chance of serious infection. Some nutrients that play an important role in the function of our immune system include:

Protein. Sufficient protein intake is crucial for adequate antibody production. Good protein sources include fish, turkey, lean beef, and beans and lentils.

Vitamin A and Zinc. Low vitamin A and zinc intake is linked with increased infection risk. Vitamin A is found in carrots, sweet potatoes and broccoli, and good sources of zinc include oysters, red meat, and whole grains.  

Vitamin C and E. These two vitamins are known to have high anti-inflammatory and antioxidant properties. Oranges, bell peppers and jalapenos contain good amounts of vitamin C and vitamin E is found in plant-based oils, nuts, seeds, fruit, and vegetables.

Vitamin D.  Vitamin D interacts with cell receptors and may disturb viral cellular infection. The body is capable of producing vitamin D on its own when our skin is exposed to direct sunlight. If we aren’t able to spend time outside, vitamin D can also be found in salmon, beef liver, and dairy and plant milks fortified with vitamin D.

Dietary Fiber. Fiber, which is fermented by the gut microbiota, is also known to have anti-inflammatory effects. Good sources of fiber include whole grains, berries, beans, and broccoli. 


“The best and most efficient pharmacy is within your own system.” Robert Peale



​
​
Article by Mattalyne Pall | Dietetic Student




Harvard T.H. Chan School of Public Health. (n.d.). Retrieved May 10, 2022, from https://www.hsph.harvard.edu/ 

Iddir, M., Brito, A., Dingeo, G., Fernandez Del Campo, S. S., Samouda, H., La Frano, M. R., & Bohn, T. (2020, May 27). Strengthening the immune system and reducing inflammation and oxidative stress through diet and nutrition: Considerations during the COVID-19 crisis. MDPI. Retrieved May 10, 2022, from https://www.mdpi.com/2072-6643/12/6/1562/htm 

1 Comment
Aniket gupta link
2/5/2023 03:51:42 am

Thank you for this article. It was very useful as I was searching for it from past few time and it helped me a lot. Thanks again.

Reply



Leave a Reply.

    Let us help you put your nutrition foundation into practice!  Creating healthy habits to honor your body requires ACTION, and we are here to provide you with ideas and inspiration to support your journey.

    Archives

    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020

MY NUTRITION STUDIO, LLC 🍊
242 W Sunset | Suite 102
San Antonio, TX 78209

    Phone: 210.320.0979
​
Fax:  866.533.2028