Role of nutrition in immunity:

During the flu season or times of illness, people often seek special foods or vitamin supplements
that are believed to boost immunity.

 Vitamin C and foods like citrus fruits, chicken soup, and tea with honey are popular
examples. Yet the design of our immune system is complex and influenced by an ideal
balance of many factors, not just diet, and especially not by any one specific food or
nutrient.
 A balanced diet consisting of a range of vitamins and minerals, combined with healthy
lifestyle factors like adequate sleep and exercise and low stress, most effectively primes
the body to fight infection and disease.

Immune-Boosting Diet:
Eating enough nutrients as part of a varied diet is required for the health and function of all cells,
including immune cells.

 Certain dietary patterns may better prepare the body for microbial attacks and excess
inflammation, but it is unlikely that individual foods offer special protection. Each stage
of the body’s immune response relies on the presence of many micronutrients.
 Examples of nutrients that have been identified as critical for the growth and function of
immune cells include vitamin C, vitamin D, zinc, selenium, iron, and protein (including
the amino acid glutamine). They are found in a variety of plant and animal foods.
 Diets that are limited in variety and lower in nutrients, such as consisting primarily
of ultra-processed foods and lacking in minimally processed foods, can negatively affect
a healthy immune system.
 It is also believed that a Western diet high in refined sugar and red meat and low in fruits
and vegetables can promote disturbances in healthy intestinal microorganisms, resulting
in chronic inflammation of the gut, and associated suppressed immunity.

The microbiome is an internal metropolis of trillions of microorganisms or microbes that live in

our bodies, mostly in the intestines.

 It is an area of intense and active research, as scientists are finding that the microbiome
plays a key role in immune function.
 The gut is a major site of immune activity and the production of antimicrobial proteins.
 The diet plays a large role in determining what kinds of microbes live in our intestines.
 A high-fiber plant-rich diet with plenty of fruits, vegetables, whole grains, and legumes
appear to support the growth and maintenance of beneficial microbes.
 Certain helpful microbes break down fibers into short chain fatty acids, which have been
shown to stimulate immune cell activity. These fibers are sometimes called prebiotics
because they feed microbes.
  a diet containing probiotic and prebiotic foods may be beneficial. Probiotic foods contain
live helpful bacteria, and prebiotic foods contain fiber and oligosaccharides that feed and
maintain healthy colonies of those bacteria.

 Probiotic foods include kefir, yogurt with live active cultures, fermented vegetables, sauerkraut,

tempeh, kombucha tea, kimchi, and miso.

 Prebiotic foods include garlic, onions, leeks, asparagus, Jerusalem artichokes, dandelion

greens, bananas, and seaweed. However, a more general rule is to eat a variety of  fruits,
vegetables, beans, and whole grains for dietary prebiotics.

 A deficiency of single nutrients can alter the body’s immune response. Animal studies have found that
deficiencies in zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, D, and E can alter
immune responses. These nutrients help the immune system in several ways: working as an
antioxidant to protect healthy cells, supporting the growth and activity of immune cells, and producing
antibodies. Epidemiological studies find that those who are poorly nourished are at greater risk of
bacterial, viral, and other infections.

 Vitamin or Herbal Supplements:

 Eating a good quality diet, as depicted by the Healthy Eating Plate, can prevent
deficiencies in these nutrients. However, there are certain populations and situations in
which one cannot always eat a variety of nutritious foods, or who have increased nutrient
needs. In these cases, a vitamin and mineral supplement may help to fill nutritional gaps.
Studies have shown that vitamin supplementation can improve immune responses in
these groups. Low-income households, pregnant and lactating women, infants and
toddlers, and the critically ill are examples of groups at risk.
 The elderly is a particularly high-risk group. The immune response generally declines
with increasing age as the number and quality of immune cells decreases. This causes a
higher risk of poorer outcomes if the elderly develops chronic or acute diseases. In
addition, about one-third of elderly in industrialized countries have nutrient deficiencies.
[8] Some reasons include a poorer appetite due to chronic diseases, depression, or
loneliness; multiple medications that can interfere with nutrient absorption and appetite;
malabsorption due to intestinal issues; and increased nutrient needs due to
hypermetabolic states with acute or chronic conditions. Diet variety may also be limited
due to budget constraints or lower interest in cooking for one person; poor dentition;
mental impairment; or lack of transportation and community resources to obtain healthy
food.
 A general multivitamin/mineral supplement providing the recommended dietary
allowances (RDA) may be used in these cases, unless otherwise directed by one’s
physician. Megadose supplements (many times the RDA) do not appear justified, and can
sometimes be harmful or even suppress the immune system (e.g., as with zinc).
Remember that vitamin supplements should not be considered a substitute for a good diet
because no supplements contain all the benefits of healthful foods.

Herbals 
Several herbal supplements have been suggested to boost immune function.
 Echinacea: Cell studies have shown that echinacea can destroy influenza viruses, but limited research
in humans has been inconclusive in determining echinacea’s active components.

 Garlic: The active ingredient in garlic, allicin sativum, is proposed to have antiviral and antimicrobial
effects on the common cold, but high-quality clinical trials comparing garlic supplements to placebo
are lacking.

 Tea catechins: Cell studies have shown that tea catechins such as those found in green tea can prevent
flu and some cold viruses from replicating and can increase immune activity. Human trials are still
limited.

The Role of Nutrition in Immunity:

The novel coronavirus (COVID-19) has put a spotlight on the critical role of nutrition in supporting
immune health. The World Health Organization (WHO) reports that “while no foods or dietary
supplements can prevent or cure COVID-19 infection, healthy diets are important for supporting immune
systems”. ¹ According to the Centers for Disease Control and Prevention (CDC), people with weakened
immune systems are at greater risk for serious complications from the virus and may have it for a longer
period of time than those with stronger immune systems. While a strong immune system may not prevent
certain viruses, eating an adequate amount of nutrients as part of a varied diet is essential for the health
and function of all cells, including immune cells. Overall, good nutrition is vital for health, especially
when the immune system needs the strength to fight back.
Types of Immunity
In understanding how nutrition plays a role in immunity, it’s important to recognize that the cells of the
immune system are divided into two types of immune responses: innate and adaptive. The innate
(natural) immune response is the first response to an invading pathogen. The innate immune system
is comprised of anatomical barriers to infection, including skin, the acidity of stomach secretions, and
normal microflora of the gastrointestinal tract. Furthermore, it’s comprised of soluble factors and
phagocytic cells that form the first line of defense against pathogens. The adaptive (active) immune
response serves as the second line of defense against immunity and is more complex than the innate
response as it involves antigen-specific responses and has the ability to specifically recognize a pathogen
and ‘remember’ it if exposed to it again. Adaptive immunity is developed when individuals are exposed
to diseases or when they are immunized against them with vaccines. Components of both innate and
adaptive immunity interact and work synergistically to protect the body from infection and disease.

The Impact of Malnutrition:

Nutrition is a critical determinant of the immune response, and malnutrition has been long understood to
impair immune function. While malnutrition is often suggested to be related to undernutrition, it
encompasses overnutrition, as well. The extent of impairment is dependent upon the severity of the
deficiency, consideration to nutrient interactions, the presence of infection, and age. Research suggests
that nutrients may directly or indirectly impact immune cells causing changes in their function or may
exert effects via changes in the gut microbiome.
While maintaining adequate nutrition is vital, there are specific nutrients that are essential for
immunocompetence, namely vitamins A, C, D, E, B6, and B12, folic acid, iron, selenium, and zinc.
Micronutrient deficiencies can predispose an individual to certain infections, and immune function may
be improved by restoring deficient micronutrients to recommended levels, which can increase resistance
to infection and support recovery. However, it should be noted that while poor nutrition can compromise
immune function and increase infection risk, excessive nutrient intake of some micronutrients, such as
iron, may impair the immune system. With inadequate nutrient intake, diet alone may be insufficient and
tailored micronutrient supplementation based on specific age-related needs necessary.
Specific Nutrients to Support the Immune-Response
Protein: Protein is vital to build and repair tissues in the body. You need protein to create antibodies and
cells that attack infections. If you don’t consume enough protein, you’ll manufacture fewer white blood
cells to combat antigens and your immune system won’t operate at full strength.

Vitamin C: Vitamin C is a potent antioxidant that supports the immune system by stimulating the activity
of white blood cells which help to protect the body against infection.

Vitamin D: Vitamin D supports the function of immune cells that protect your body against pathogens.

Zinc: Zinc is an essential micronutrient that’s needed for normal development and functioning of immune
cells. It also supports wound healing.

Iron: Iron supports the immune system by stimulating the production of white blood cells that combat
pathogens and prevent infection.

Vitamin B6: Vitamin B6 is essential in the formation of healthy red blood cells and aids in maintaining
the lymphatic system; a network of tissues and organs which helps protect the body from infection and
disease.

Vitamin B12: Vitamin B12 supports white blood cell activity which are essential for proper immune
system functioning.

Vitamin E: Vitamin E is an important antioxidant that protects cells from damage and supports a healthy
inflammatory response.

Vitamin A: Vitamin A helps regulate the immune system and protects against infections by keeping skin
and tissues in the mouth, stomach, intestines and respiratory system healthy.
Folate/Folic Acid: Folate/Folic Acid helps create and repair cells’ DNA in the body and plays an
important role in the healthy balance of the immune system.

Selenium: Selenium is an important antioxidant that helps combat oxidative stress, which reduces
inflammation and supports immune function.

Probiotics: Probiotics can influence the activity of our own immune cells, regulating inflammation,
barrier function, and cell-to-cell signaling. A robust population of beneficial bacteria can help crowd out
harmful bacteria.