From Kitchen To Cells: Expert Explains How What You Eat Shapes Your Immunity

The most complex arena at the present moment is a fast-moving world filled with noise, dust, and uncertainties in daily life. Immune strength is the most important necessity in such terrible disasters. Even though exercise, sleep, and mental wellness can sometimes be trivialising factors of immunity, one pillar which is usually neglected is nutrition. 

What you eat does not only serve to fuel your body; it serves as a front-line defence mechanism by which the body wards off illness, is treated in a far more competent way, and maintains vitality. We spoke to Dr Sharmila Pendyala, Nutrition and Dietetics, Apollo Hospitals, Hyderabad, who explained the power of nutrition and how to eat for a stronger immune system.

Understanding The Immune System And Its Nutritional Needs

According to a 2021 study, dietary nutrients are a significant component of growth, cellular processes, tissue development, energy provision, and provision of immunity. Omnivores, such as humans ingest a range of animal and vegetable foods, which can be grouped into macronutrients (fats, proteins, and carbohydrates), micronutrients (minerals, vitamins, phytochemicals, antioxidants, and probiotics), and dietary fibre, all of which significantly contribute to biological processes.

“The immune system is a complex network of various cells, tissues, and organs that work together to defend the body against invading pathogens, including bacteria, viruses, and other foreign substances. Optimal immune function requires a constant supply of nutrients to maintain maximum efficiency,” said Dr Pendyala.

Proper diet is the foundation of proper immune function, facilitating good immune responses and avoiding lethargy that may cause infections and diseases. Vitamins, minerals, and antioxidants derived from food sources are the major nutrients that maintain immune function. 

Also Read: The Post-COVID Immune Puzzle: Why Some People Still Fall Sick Too Often

• Vitamin C: This is a nutrient that is celebrated for its ability to improve immunity. This is because it enhances white blood cell production and has strong antioxidant properties that fight free radicals. Fruits like oranges, strawberries, bell peppers, and broccoli are rich sources of vitamin C.
• Vitamin D: This is mostly called the sunshine vitamin because it helps modulate the immune response and reduce inflammation. A deficiency would also be linked to a higher susceptibility to infections. You should consume fatty fish and egg yolks, fortified foods, and moderate sun exposure in your daily routine.
• Zinc: This also plays a significant role in the development and communication of the various immune cells in the body. It is commonly recognised for its anti-viral and anti-inflammatory nature. All meat, legumes, seeds, and nuts are good sources of zinc in a diet.
• Probiotics: These are the good bacteria that help balance the gut microbiome, which is vital for the immune system. You can get these bacteria in yoghurt, kefir, sauerkraut, and kimchi.
• Protein: It may be classified into immunoglobulins and immune cells per se, which would classify protein as one of the primary macronutrients for acquiring the immune system. Lean meat, dairy, legumes, tofu, and quinoa comprise a healthy protein foundation.
• Iron and Selenium: Both are trace minerals that enhance the immune response and hence, could also decrease oxidative stress. Make sure you consume lentils, spinach, Brazil nuts, and whole grains for adequate intake.

Whole Foods Vs Supplements

“While supplements may be helpful in treating particular deficiencies, the best method to feed and support immunity is through a diet of whole foods. Whole foods offer an extensive range of nutrients, fibre, and bioactive compounds that cannot be matched by supplementation,” added Dr Pendyala.

You might create a plate filled with green leafy vegetables, colourful berries, orange carrots, and deep purple beets in all their colours, displaying a range of nutrients that support immunity.

The Lifestyle You Live And The Water You Drink

Adequate nutrition goes hand-in-hand with good hydration, as fluids remove toxins and assist in numerous body functions, such as immune defence. Proper sleep, regular exercise, and stress reduction through meditation or deep breathing can also enhance the benefits of a nutritious diet. It’s important to restrict processed foods, white sugar, and excessive drinking, as these induce chronic inflammation and eventually impair immune function.

Prevention, Not Cure

Nutrition should be considered as a preventative measure rather than a quick fix. Consistency in balanced nutrition builds up one’s defence system over time. An invincible immune system wouldn’t guarantee your non-existence from illness but would temper the intensity and duration of the disease, thus raising your quality of life.

Bottomline 

Dr Pendyala concluded, “The purpose of eating for immunity is life and health in the long run and not just a quick-fix diet for today. Good food choices today lead to good health tomorrow; all that nourishes, protects, and fortifies in every bite. And when we feed our body right, we have filled it with the power to fight.”

[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issue to avoid complications.]