Strengthening the Immune System through Diet and Nutrition

In our last article we already discussed how bad eating habits are adding to our problems with stress, and what are the causes. In this article we look into, how good eating habits can counteract the impacts of chronic stress and burnout.

An optimal immune response depends on an adequate diet and nutrition in order to keep infection at bay. We highlight the importance of an optimal status of relevant nutrients to effectively reduce inflammation and oxidative stress, thereby strengthening the immune system.

• For example, sufficient protein intake is crucial for optimal antibody production. Protein intake of high biological value and from healthy dietary choices, such as from eggs, fish, lean meat (e.g., poultry), and whey protein (or other non-fat dairy protein), when eaten together with meals, may lower post-prandial lipogenesis and inflammation.
• Low micronutrient status, such as of vitamin A or zinc, has been associated with increased infection risk. Micronutrients encompass 12 vitamins, as well as several macro-minerals and trace elements, all of which are defined as essential. By contrast, the roles of ultra-trace elements, such as nickel or boron, are unclear.
• Dietary constituents with especially high anti-inflammatory and antioxidant capacity include vitamin C, vitamin E, and phytochemicals such as carotenoids and polyphenols.
• Vitamin D in particular may perturb viral cellular infection via interacting with cell entry receptors. Vitamin D can be taken up from the diet via fish, eggs, fortified milk, and mushrooms, but it can also be synthesized under the skin in the presence of UV-light from cholesterol
• Dietary fiber, fermented by the gut microbiota into short-chain fatty acids, has also been shown to produce anti-inflammatory effects. In general, while the intake of 25 g and 38 g of fiber for women and men, respectively, is recommended, true intake is generally lower (around 15–20 g/d), at least in Westernized countries. Dietary fiber has been reported to increase the diversity of gut microbiota and promote health-associated bacteria such as Bifidobacterium spp. and Lactobaccillus spp., which have been related to, among others, mucosal inflammation.

This sounds really important – and also very scientific. But what steps shall we exactly make to a stress-reducing diet? We discover it in our next video.

Source:

• Iddir M, Brito A, Dingeo G, Fernandez Del Campo SS, Samouda H, La Frano MR, Bohn T. Strengthening the Immune System and Reducing Inflammation and Oxidative Stress through Diet and Nutrition: Considerations during the COVID-19 Crisis. Nutrients. 2020 May 27;12(6):1562. doi: 10.3390/nu12061562. PMID: 32471251; PMCID: PMC7352291