2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Of the physical barriers between the internal organs and the outside world, the gastrointestinal tract is paramount. The gastrointestinal tract is like the inner skin, but it has about 15 times the surface area of your skin. It also contains the largest number of immune cells in your entire body, representing approximately 60% of your entire immune system.
It may seem surprising to you that there are more immune cells in the gastrointestinal tract than in any other organ in your body. Your gastrointestinal tract comes into contact with the largest amount and number of different molecules and organisms from any other organ in your entire body. Just as an example, a person consumes an average of more than 25 tons of food in his lifetime.
The food we eat can provide support for this barrier or cause damage. Many of the nutrients in healthy foods help maintain a healthy barrier. Foods high in phosphatidylcholine or its precursor, choline, are particularly useful in supporting a healthy gastrointestinal barrier, as phosphatidylcholine is one of the components of the protective mucosa. Studies show that low-choline diets lead to low phosphatidylcholine levels and reduced immunity.
Vitamin A plays an important role in supporting the cells of the skin, gastrointestinal tract and lungs, which are the main obstacles that separate you from the external environment, and promotes the formation of a protective lining in the gastrointestinal tract. Essential fatty acids, such as those found in fish, and the healthy range of monounsaturated fatty acids, such as those in olive oil, can also keep gastrointestinal cells healthy.
Finally, foods high in fiber, in general, fresh fruits and vegetables, promote the health of the gastrointestinal tract in several ways. They ferment from friendly bacteria in the colon and form short-chain fatty acids, which are used as fuel by gastrointestinal cells and pathways. Fiber also helps remove toxins that can adversely affect gastrointestinal cells and pathways and maintain healthy digestive function in general.
Research over the last ten years has shown that nutrition plays an important role in supporting the production and function of cells and the immune system. Protein, antioxidants, essential fatty acids, and some vitamins and minerals are the key to a healthy immune system.
Protein and the immune system
Many studies have shown that protein malnutrition can have a variety of adverse effects on the immune system. In fact, protein malnutrition may be an important factor contributing to HIV seroconversion (a process in which a person with a major exposure to the human immunodeficiency virus becomes infected with the virus). Studies show that a deficiency in high-quality protein can lead to depletion of immune cells, the body's inability to produce antibodies, and other problems with the immune system. In addition, animal studies have shown that the immune system can be severely compromised by even a 25% reduction in adequate protein intake.
Protein is made up of 20 amino acids that your body needs to grow and repair, and some of these amino acids appear to be particularly important for the immune system. For example, the amino acids glutamine and arginine are considered nutritional therapy in patients with surgery because of their ability to stimulate the immune system. Interestingly, not only are deficiencies in those amino acids that can put the immune system at risk dangerous, but an imbalance in amino acid ratios can also affect the immune response.
Therefore, a diet that maintains a healthy immune system should contain foods that provide high-quality, complete protein, such as eggs, fish, shellfish and venison. Many vegetables and grains are also excellent sources of many immunostimulatory amino acids and, along with other sources of protein, are especially beneficial.
The most important vitamins for healthy immune function
As discussed above, your body uses a variety of approaches to maintain its protection against harmful pathogens in the environment, so it may come as no surprise that almost all vitamins are needed to maintain and promote certain aspects of the immune system. function. Some vitamins have received more attention in the scientific literature because they are especially important for a healthy immune system.
Much has been written about the role of vitamin C in supporting the immune system. Vitamin C appears to support the reduction in the duration and severity of symptoms associated with the above respiratory viral infections, promotes phagocytic cellular functions, and maintains the health of T-cell function. Vitamin C also provides antioxidant activity to support the healing of inflamed areas. An excellent source of vitamin C are citrus fruits. Many vegetables are also excellent sources of vitamin C, such as fresh parsley, raw cauliflower, mustard, green vegetables and lettuce.
Many B vitamins are also very important for maintaining a healthy immune system. For example, vitamin B5 (pantothenic acid) promotes the production and release of antibodies from B cells. As a result of vitamin B5 deficiency, circulating antibody levels are reduced. Folic acid, or more precisely its deficiency, leads to a reduction in T cells and can lead to a decrease in the effectiveness of soluble factors, and vitamin B6 deficiency consistently inhibits T cells. Vitamin B1 (thiamine) and B2 (riboflavin) deficiencies may disrupt the normal response of antibodies, and low levels of vitamin B12 appear to inhibit phagocytic cells and possibly T cell function.
Almost all whole grains, vegetables and fruits can serve as excellent sources of at least some of these vitamins, but some vegetables are especially useful because they are an excellent source of many of these immune-carrying vitamins. In particular, lettuce is an excellent source of vitamins B1, B2, C and folic acid. Turnips and boiled spinach are an excellent source of folic acid, vitamin B6 and vitamin C. Cauliflower is an excellent source of vitamin C and folic acid and a very good source of vitamin B5 and B6. Raw mushrooms are also an excellent source of vitamin B2 and vitamin B5. Red peppers are an excellent source of vitamin B6. Vitamin B12 can be obtained from protein-providing foods such as fish, mussels, venison and liver.
Fat-soluble vitamins, vitamin A, vitamin E and vitamin K are also important for overall health. Excellent sources of vitamin A include many vegetables such as spinach, fresh parsley and carrots. Concentrated sources of vitamin K include raw cauliflower, as well as the greenest vegetables such as spinach and asparagus.
Minerals that support your immune system
Zinc is one of the minerals in food that has received the most attention for its ability to maintain immune function. Zinc is a potent immunostimulant, and its deficiency can lead to profound suppression of T-cell function. Children with severe zinc deficiency show signs of growth retardation and susceptibility to infections.
Excess zinc, however, also shows negative effects on the functioning of the immune system and can inhibit phagocytic cells (macrophages and neutrophils). So, maintaining adequate but not excessive zinc levels is important. Healthy zinc levels can be taken in by including good sources of zinc, such as boiled beets, cabbage and lamb, raw mushrooms and liver.
Many other minerals are important in supporting immune function. Clinical studies have shown that iron deficiency affects antibodies and cell function. Copper deficiency is associated with an increase in infections and can damage the development of immune cells, such as T cells and phagocytic cells. Selenium and manganese are important in aiding the healing of inflammation and can be immunostimulants.
Selenium can be obtained from fish and mussels, as well as tofu and whole grains. Excellent sources of honey are turnips, liver and raw mushrooms and very good sources are spinach, asparagus and boiled Swiss beets. Iron can be provided from fresh parsley, spices such as thyme or cinnamon, tofu, beans and peas, as well as many other vegetables such as spinach and lettuce.
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