Nutrition to Support the Immune System
Daria Shevtsova
In the case of the pandemic, supporting the immune system is critical. In Nutritional Therapy, the key to healthy immune function is healthy digestion. The digestive system is composed of physical barriers and non-specific innate immunity responses (1). The physical barriers of the immune system include stomach acid and pepsin. These work together to neutralize pathogens and antigens before they enter the rest of the digestive tract.
A healthy digestive tract supports the body’s ability to absorb nutrients properly and enhance immune function. Pathogens and antigens that survive digestion in the stomach, enter the intestinal tract and encounter Gut-Associated Lymphoid Tissue. This type of tissue is home to 70-80% of immune system cells (1)!
Thus, it is important to support digestion to support immune function. Ways to support healthy digestion (with nutrition):
Stomach acid production: Filtered water (with electrolytes - add a pinch of mineral-rich sea salt), digestive bitters, chlorophyll and supplementation of HCL (as a last resort.)
Liver and gallbladder function: Liver supportive plants such as dandelion, milk thistle, and digestive bitters, fatty acids, and micronutrients such as zinc, magnesium, and iron.
Small intestine function: Gut supportive plants such as milk thistle, chlorophyll and marshmallow root, oregano, ginger, and garlic. Digestive bitters and glutamine are also supportive.
Large intestine function: Digestive bitters, prebiotic fibers, filtered water (with electrolytes - add a pinch of mineral-rich sea salt), and micronutrients such as magnesium and B vitamins.
In addition, it is important to note that healthy gut flora is necessary for stimulating healthy immune function. A more diverse microbiome (composed of healthy gut bacteria) helps to facilitate nutrient digestion and maintain a physical barrier against pathogens (1). Gut-flora can be enhanced through food, consumption of prebiotic foods/probiotics and reducing stress.
Nutritional Impact on the Immune System:
Processed foods, sugar and junk food provide little to no nutritional value. The body needs whole, real food to support immune function. Foods such as those listed produce an inflammatory response in the body, reducing your immune systems' ability to do its job effectively.
The following have a negative impact on immune function:
Insufficient fiber
Imbalanced macronutrients
Inflammatory foods
Therapeutic foods for the immune system:
One of the most effective ways to enhance immune is through diet, specifically with the consumption of nutrient-dense foods. The immune system is built on and runs on macro and micronutrients. Macronutrients provide fuel for the immune system, while micronutrients serve as cofactors in immune cell production and function (1). Nutrient-dense foods give the body the nourishment and vitamins and minerals to defend against pathogens and unwanted immune threats.
Carbohydrates are the immune systems preferred fuel during the time of active infection or immune threat. Carbohydrates have been shown to help produce antibodies against pathogens and protect against nerve damage during viral infections (1). Certain carbohydrates provide prebiotic fibers to support the gut-microbiome.
Prebiotic fibers include soluble fiber (legumes, oats, banana), and insoluble fiber (whole-grains, nuts/seeds) as well as polyphenols (antioxidants).
Protein and healthy fats (omega 3, and saturated fats) also support healthy immune function.
Some nutrients supportive of the immune system include zinc, vitamin c, polyphenols, selenium, vitamin d, vitamin E and B6.
The following a compilation of therapeutic foods to support immune function, listed under their key nutrient sources.
*Polyphenols: Berries, brightly-colored fruits, vegetables, and wild plants; chocolate; green and black teas; warming spices
*Selenium: Brazil nuts, egg white, fish eggs, kidney, liver, mustard seed, poultry skin, salmon, sardines, trout
*Vitamin B6: Basil, bay leaf, dill, garlic, hot peppers, liver, oregano, paprika, pistachios, rosemary, sage, savory, shiitake mushrooms, spearmint, sunflower seeds, tarragon, tuna, turmeric, wheat germ
*Vitamin C: Acerola, broccoli, Brussels sprouts, currants, guava, kale, kiwi, parsley, pepper, Rosehips, thyme, Triphala (traditional Ayurvedic herb)
*Vitamin D: Cod liver oil, fish, oysters, pastured lard
*Vitamin E: Almonds, cayenne, chili powder, curry powder, sunflower seeds
*Zinc: Oysters, pumpkin seeds, red meat, sesame seeds
*Prebiotic Fibers: Apples, bananas, berries, broccoli, cabbage, chicory, garlic, Jerusalem artichokes, jicama, kale, onion, root vegetables, seaweed
*Probiotic-Rich Foods: Fermented and/or cultured foods - fermented vegetables, kefir, kombucha, etc
*source from the Nutritional Therapy Association: Therapeutic Foods for Immune (2).
Herbal support includes:
Reishi Mushroom Coffee: Reishi Mushroom is an adaptogen known to support our body's immune function. ORGANO GOLD makes an incredible coffee called KING that contains the spore of the Reishi mushroom that produces these amazing immune-supporting benefits.
*Astragalus, mushrooms, ginger, garlic, Manuka honey, turmeric, echinacea, Rosehips, and holy basil.
*source from the Nutritional Therapy Association: Therapeutic Foods for Immune (2).
In addition to nutrient-dense foods, hydration, reducing stress, and adequate sleep are critical for immune function. Aim to get half your body weight in oz of water/day and get a restful 7-8 hours of sleep per night.
*This information isn’t intended to diagnose, treat, cure or prevent any condition or disease, nor is it medical advice.
References:
Nutritional Therapy Association. Immune System Student Guide [PDF file]. 2019.
Nutritional Therapy Association. Therapeutic foods for the immune system [PDF flie]. 2019. pg. 1-3.
