The Crucial Role of Nutrients in Boosting Immune System Function
Nutrients play a vital role in the appropriate development of immune systems. Adequate nutrition is essential to perform the growth and development of the body. The requirement of nutrition rises further during any infection, or disease as the immune cells of the body use it directly, as well as highlighting the indirect approach to fight against those pathogens.
Epidemiological studies also discover that those who are malnourished are at higher risk of viral, bacterial, and other infections. Micronutrients such as vitamins like Vitamin A, C, K, D, E, B6, B12, and folate, along with trance elements like Selenium, Zinc, Magnesium, and Copper, play a vital role in supporting the immune system.
Let’s talk about ways to improve immunity:
- Increase your intake of plant food like colourful vegetables and diverse fruits.
- Include healthy fats like avocado, nuts and seeds, etc.
- Fermented food like kimchi, tempeh, sauerkraut, yogurts, kombucha, pickles, etc.
- It is essential to limit high sugar and processed food.
- Hydration is the solution for literally everything. Make sure you keep yourself hydrated enough.
What are nutrients?
Nutrients are considered chemical compounds present in food that are normally used by the body to provide energy, promote growth and development, and maintain overall health. In our body, nutrients are digested and broken down into simple elements to provide energy. Nutrients are essential for the body to provide us energy, as well as support the body to perform its crucial functions regularly.
The different types of nutrients and their functions
Nutrients are of two types- macronutrients and micronutrients, both are essential for the body. Macronutrients include carbohydrates, protein, and fats. Whereas, micronutrients include minerals and vitamins.
Functions of Micronutrients
Normally micronutrients are taken in larger quantities. Micronutrients are easy to get, as many foods comprise those essential micronutrients.
Protein
Proteins are required for growth, and maintenance of our body, especially in pregnancy and lactation. Protein is important for repairing skin, bones, tissues, etc. It is one of the most important nutrients for muscle recovery. Moreover, physiological stress like lactation and pregnancy also enhances protein requirements. Dairy products, legumes, and tofu are some good vegetarian sources of protein.
Carbohydrates
Carbohydrates provide energy to our body. carbohydrates can be divided into complex and simple. Simple carbohydrates, including refined sugar, and flour, are simple for our body to break down and produce energy easily. Simple carbohydrates provide energy quickly but do not keep our body stimulated for a long period. Complex carbs contain fiber, as well as take more time to break down, and they deliver us energy for an extensive time. Rice, quinoa, vegetables, and legumes are some excellent sources of complex carbohydrates.
Fats
Fat assists our body in providing energy, supports the growth of cells, protects our organs, and most importantly helps in the absorption of vitamins. Moreover, good fats help in maintaining blood pressure and cholesterol. Some sources of good fats are nuts, seeds, avocado, etc.
Micronutrients
Micronutrients include vitamins and minerals which are required in small amounts to perform vital functions of the body. They are also important to boost the immune system. Different vitamins and minerals perform different functioning in our body. It is important to keep in mind that we consume each vitamins and minerals adequately to support the functioning of our body.
There are 13 types of essential vitamins including fat soluble and water soluble vitamins such as vitamin A, D, E, K, B and C. There are different minerals that help improve our immune health such as zinc, selenium, etc. Some good sources of vitamins and minerals are fruits and vegetables, nuts and seeds, legumes, etc.
The importance of nutrients in boosting immune system function
Nutrients work as a shield for your body’s immunity. Each body cell requires energy which is derived from the food we eat, including our immunity cells. Our body requires energy to support these cells and its functions. Therefore, it is important to understand how we nourish our body.
Moreover, nutrients also help improve immune cell responses to promote growth and activity of our body’s immune cells. They produce antibodies and provide structure for immune cells to protect us from infections, and illness.
Which nutrients are the most effective in boosting immune system function?
Some nutrients that support the functioning of our immune system are:
- Vitamin A: It supports immune health, cell division, maintains a healthy vision, and helps in cell growth.
- Vitamin E: It is one of the fat soluble vitamins that protects us against free radicals and oxidative stress. It helps in strengthening our immune cells.
- Iron: It is known as a hemoglobin booster which also helps in reducing fatigue, tiredness and lethargy. It transports red blood cells in the body from lungs to different parts of the body.
- Selenium: It helps in producing new immune cells to strengthen our body’s response to infection.
- Zinc: It fights against viruses and other infections and produces new immune cells.
How to get more of these nutrients in your diet
Eating more vegetables and fruits is a good way to consume more nutrients. Selecting whole grains, choose a good source of protein including tofu, legumes, dairy products, etc. Try to include as much as plant sources in the diet such as fruits and vegetables, and good fats like nuts and seeds, protein like tofu, tempeh, lentils, etc. for a diverse source of nutrients. On the other hand, limit processed sugars, junk foods, alcohol, and smoking to increase the absorption of nutrients.
Conclusion
There is no denying the fact that good food is essential for our growth and survival. Healthy eating can help you live longer and avoid chronic illnesses such as diabetes, high blood pressure, and heart disease. Immune health can be complex but consuming a rich, balanced, and healthy diet can surely go a long way to support immune health. It is important to understand how our immune system works and feed our body with wholesome nutrients to support our immune health by fighting against infections and free radicals.
FAQs:
It is essential to consume a balanced diet and effective supplements, if required, to boost the immune system. Vitamins and minerals act as immunity boosters to support our overall health.
Pathogens are organisms that cause illness or infections to their host. Some examples of pathogens are bacteria, fungi, viruses, etc.
Different nutrients play different roles in our body. Vitamins and minerals like vitamin C, zinc, vitamin E, vitamin D, selenium, etc. are known for boosting the immune system and fighting against infections.
Turmeric tablets consist of curcumin which is a well-known anti-inflammatory ingredient. It is the most effective ingredient that helps prevent certain infections and diseases and improves our overall immune system.
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