The human body is continually exposed to a variety of potentially dangerous bacteria on a daily basis, and therefore the immune system must be strengthened and developed in order to protect the body against external invaders.
Our immune system, a complex network of pathways in the body, detects and protects our body from hazardous external invaders such as bacteria, viruses, and parasites.
Nutrition plays an integral role in the regulation of optimal immunological response, by providing adequate nutrients to immune cells. There are a large number of micronutrients and macronutrients that exert a very important and specific impact on appropriate immune activity.
Epidemiological studies demonstrate that people who are poorly nourished are at greater risk of bacterial, viral, and other infections. Moreover, nutritional deficiencies are closely associated with impaired immune response and loss of the host resistance to infection.
Considering the importance of nutrients in the development of the immune system, this blog discusses the role of nutritional components in the functioning and development of the immune system.
The role of nutrition on optimal immune response
The function of nutrition in immunological health is critical for persons in India, as it is for people worldwide. The design of our immune system is complicated, and it is influenced by nutrients. Nutrition is important in the control of good immunological response because it provides appropriate nutrients in sufficient concentrations to immune cells.
Steps to help support a healthy immune system
Diverse diet including traditional cuisines:
A well-balanced, diverse, and nutrient-dense diet rich in traditional foods can help strengthen the immune system’s ability to fight infections and sustain overall health. Modern Indians should strive for a diverse diet that incorporates a variety of traditional cuisines. India has a diverse culinary tradition that includes grains, legumes, fruits, vegetables, and spices. These foods include a wide range of critical elements, including vitamins, minerals, and antioxidants, all of which are important for immunological function.
Adequate protein:
Protein is essential for the immune system since it aids in the development of antibodies and boosts the immune cells. Plant-based protein sources such as lentils, chickpeas, and tofu are common in traditional Indian diets. It is critical to ensure that you obtain adequate protein in your everyday meals.
Vitamins and minerals:
Certain vitamins and minerals such as vitamins A and Z are essential for immunological function. Therefore, the consumption of vitamin-rich foods, such as citrus fruits, guava, carrots, nuts, milk, oils, and dairy products, has been observed to increase an individual’s overall immunity and health. Similarly, minerals such as zinc, which can be found in nuts and seeds, are also necessary for a healthy immune system.
Antioxidants:
These have numerous beneficial immune properties to enhance the functionality of the immune system. Antioxidants protect cells from harm and prevent inflammation, which can assist the immune system function. The active ingredients in Indian spices and herbs, like turmeric, ginger, and garlic help in the development and modulation of the immune system.
Probiotics:
Traditional Indian foods such as yoghurt and buttermilk are high in probiotics, which are good for intestinal health. Because it houses a substantial amount of the body’s immune cells, a healthy stomach is intimately linked to a strong immune system.
Hydration:
Staying hydrated is sometimes overlooked, yet it is critical for the immune system to function properly. Herbal teas (for example, tulsi tea) can help with hydration and play a promising role in combating viral infections by stimulating the functionality of the immune cells.
Avoid excess sugar and processed foods:
Highly processed foods and excessive sugar consumption can be detrimental to the immune system. It is critical to minimise your intake of sugary snacks, sugary drinks, and highly processed foods.
Macronutrient balance:
A deficiency of single nutrients can alter the body’s immune response and prevent cells from functioning at optimal levels. It is critical to consume a variety of carbohydrates, proteins, and healthy fats. Whole grains, like brown rice and whole wheat, provide complex carbs that give a consistent supply of energy. Healthy fats from nuts, seeds, and avocados have demonstrated improvements in immune health.
Closing thoughts
We may take it for granted that our diet is important for immunological health. Studies show that certain dietary patterns may promote optimal immune function. When you don’t eat enough healthy food or don’t have the right nutrients in your diet, it can make your body weaker and lower the capacity to fight off germs and sickness.
In addition to food consumption, incorporating a healthy lifestyle that includes restful sleep, physical activity, and stress reduction techniques, best prepares the body to fight infection and disease.
