The autumn-winter period is the time when we should especially take care of our immunity. This is the moment when viruses attack with double force, and the body is weakened as a result of vitamin D deficiency caused by lack of sun and as a result of a deficit of other vitamins, which we supplied ourselves in spring and summer by eating seasonal vegetables and fruits. Fortunately, the immune system can be strengthened by consuming the right products, also available in winter, and by using immunomodulating supplements.

What is the immune system?

The immune system is a set of many cells, tissues, organs and barriers that are designed to protect a person from the harmful effects of external factors. The main two defense systems of the immune system are the specific and the non-specific. Non-specific immunity is innate and is based on physical, chemical as well as cellular barriers.

These include, among others skin, mucous membranes, body hair, sweat, gastric juice. They protect the body against pathogen intrusion, keeping it at the border of the skin or, for example, at the level of the nasal mucosa. If microorganisms manage to penetrate deeper, e.g. with food, they reach the stomach, then e.g. acidic gastric juice destroys them.

However, if they go further, they reach our blood, then a specific defense system begins, which is the activation of T and B lymphocytes, the production of antibodies and the destruction of pathogens. These two types of immunity work together to protect you naturally against an infection or against the sudden development of an infection.

However, they can only function efficiently when the body is well nourished and the immune system is not disturbed by excessive stress, insufficient sleep or chronic fatigue.

How to strengthen the immune system with the help of diet?

Malnutrition, which is equivalent to consuming too little vitamins and minerals, as well as basic valuable nutrients such as protein or good-quality fats, is the basis for maintaining a well-functioning immune system.

Without proper vitamins, eg E or C, minerals such as zinc or iron, it is also difficult to talk about a resistant organism. Thereforeit is worth getting acquainted with the information which food products contain the above-mentioned ingredients in order to be able to include them in the daily menu and thus strengthen the immune system.

Vitamin C

Animal studies as well as clinical observations show that vitamin C is essential in the case of infection, as it supports the action of leukocytes (e.g. neutrophils, macrophages) in fighting and killing pathogens. In order for leukocytes to efficiently track down a threatening microorganism, and then identify and destroy it, they need an increased dose of vitamin C.

This mainly concerns the activation of oxygen bursts by neutrophils or monocytes. The important information is that the simultaneous supply of vitamin C with vitamin E increases the action of the former. Therefore, it is worth combining products rich in vitamin C type: currants, strawberries, raspberries, sea buckthorn, parsley, lemon with good quality oil rich in vitamin E, e.g. blackcurrant seed oil, or olive oil or nuts, or almonds.

Zinc

Although we do not need a large daily dose of zinc to maintain immunity, some people may have problems with its supply to the body. Usually they are vegans and vegetarians (because zinc is found in higher amounts in meat) or people with impaired absorption of nutrients in the gut. In this type of people, there may be an increased risk of viral infections, because zinc, which is deficient, can protect, for example, against the ingress of certain viruses (rhinoviruses) through the nasal mucosa.

It does this by blocking the receptors to which pathogens attach themselves. In addition, as shown by studies by Singh et al. Zinc administered in amounts above 75 mg per day, can shorten the duration of upper respiratory tract infections and reduce the number of days during which the patient has rhinitis, cough, sore throat and mucosal congestion.

Studies by Singh et al. Were carried out on zinc administered in the form of lozenges, but it may be suspected that eating foods rich in this element may also have significant benefits in supporting the immune system. It can, for example, in children, stimulate the secretion of thymulin by the thymus, which corresponds, inter alia, to for stimulating the production of T lymphocytes. A good source of zinc in the diet are mainly: meat, eggs, fish, nuts, wholegrain cereal products.

Iron

Iron is an element that is present in many food products. It significantly affects the proliferation (multiplication of lymphocytes), so it indirectly participates in the functioning of theimmune. If, for example, there is too little iron, lymphocytes cannot take it from transferrin (an iron transporting protein), so lymphocyte proliferation does not occur as well as it should, and the body is unable to fight off some pathogens (or fights them more slowly) ).

The excess of this element has a similar bad effect, because it inhibits the capture of it from transferrin. Iron is also involved in the maturation of lymphocytes and in the transmission of intracellular signals that activate them. And because lymphocytes both destroy the antigens with which they come into contact, and are responsible for the production of immune antibodies, and destroy hostile cells, their poor development, insufficient quantity or poorer transmission, which results, among others, from inadequate iron levels in the body can lead to a weakened immune system.

In order for this not to happen, it is worth eating foods rich in this element, i.e. primarily: beef, liver, pumpkin seeds and pistachio nuts.

Supplements supporting immunity

Supplements supporting immunity are a good idea to supplement the diet if for some reason it is deficient or we have problems with nutrient absorption and need higher doses of vitamins or minerals.

However, it should be remembered that supplements are only one of the elements supporting the proper functioning of the immune system and that much more important sometimes are: good-quality sleep, longer rest or physical activity in the fresh air than the next capsule from the pharmacy.

Lactoferrin

Recently, lactoferrin has become very fashionable, thanks to reports and research that it stimulates the immune system and supports the fight against pathogens. Lactoferrin is a protein found in the natural environment in tears, saliva or colostrum (the first milk of mammals) and is responsible for the body's ability to quickly defend the body against microorganisms.

Its ability to inhibit the growth of bacteria is based on the fact that it can bind iron ions, which microbes feed on. By taking away their food, it prevents them from further growth and reproduction. In addition, it hinders the adhesion of pathogens to the host cell epithelium, which means that they cannot anchor in the human body for longer. Lactoferrin can also attach to microorganisms and lead directly to their death.

In addition, it is involved in stimulating the immune system, stimulating the production of anti-inflammatory cytokines. Lactoferrin comes in the form of capsules, sachets or lozenges, so everyone can choose forconvenient way of supplementation.

Aloes

Aloe is a plant that is able to support our immunity, for example by providing us with numerous vitamins and minerals that are in it. In the most popular species of this plant, eg Aloe vera, we can find vitamins B1, B2, B6, folic acid, α-toceferol (vitamin E), choline, and β-carotene. In addition, it contains valuable minerals such as: calcium, iron, magnesium, manganese, chromium, copper, potassium, phosphorus, zinc, sodium.

Besides, aloe vera juice and water extracts have immunomodulatory properties. The aqueous extract of this plant is able to increase the growth of type B lymphocytes in the peripheral blood and stimulate the activity of T lymphocytes. In this way, it stimulates the humoral response of the organism when a pathogen invades it.

Aloe juice has anti-inflammatory properties, including due to the presence of salicylic acid, as well as antibacterial, antiviral and antifungal - mainly due to polysaccharides, especially acemannan. Aloe also improves the functioning of the intestine (mainly by reducing inflammation and healing the mucous membranes), which has a positive effect on the mucosal defense system in the intestines.

Aloe can be bought in the form of juice, gel or water extract. Always, however, before using it (especially if we want to strengthen the child's immunity), we should consult a dietitian or doctor whether this type of product is suitable for us.

Probiotics

Oral probiotics, as recommended by a doctor, can strengthen GALT, the complex system of lymphatic tissue in the digestive system. Within this tissue there are a number of immunocompetent cells that are designed to protect the body against the intrusion of bacteria, toxins or other harmful compounds.

Considering that the gut contains approximately 50% of all lymphocytes and that approximately 80% of all immunoglobulins are produced in this location, you can guess why keeping the gut microbiome in balance is so important. It determines the tightness of the intestinal barrier and the correct response of the immune system. Probiotics are what positively affects the intestinal ecosystem.

Not all of them, of course. Not every strain has a proven immune-supporting effect. Strains that have been tested in this regard include, among others Lactobacillus rhamnosus (GG or HN001), Lactobacilus parcasei, Lactobacilus bulgaricus OLL073R-1, Lactobacillus acidophilus, Bifidobacterium bifidum MF 20/5 or Lactobacillus gasseri.

Category:

Immune system