Discover how nutrition impacts your immune system. Explore the role of essential micronutrients in strengthening immunity and supporting immune cells for better health.
Have you ever found yourself catching every cold or flu that goes around? It can feel discouraging when your body seems unable to fight off each new pathogen. Historically, people have turned to herbs, tonics, and special diets to build a healthier immune response.
Fortunately, in our modern era of clinical nutrition, we have a deeper understanding of how nutrition and the immune system connect—helping us to stay strong, even when faced with challenges like COVID-19, the flu, and RSV. Dr. Kristina Carman has created a comprehensive guide to help improve immune health and support a functional immune system so you feel more resilient day to day. Download the full guide below or keep reading for a summary of how nutrition plays a key role in supporting your immune defenses.
Understanding the Role of Nutrition in the Immune System
The immune system consists of multiple layers—your innate immune defenses (like white blood cell patrols and antimicrobial proteins) and the adaptive immune system, which learns to recognize specific threats. Both systems rely on a range of nutrient inputs for growth and function of immune cells and activity of immune cells. In fact, the gut is a major site of immune activity, housing trillions of bacteria that form the microbiome, a key player in immune activity and the production of protective compounds.
A balanced intake of fruits and vegetables, whole grains, healthy fats (such as those found in fatty fish), and minimal ultra-processed foods can help keep this system healthy. Research shows that certain dietary patterns—like the Mediterranean diet—are especially beneficial for optimal immune support, as they’re rich in plant foods and variety of nutritious foods. Although no single food can entirely prevent illness, a balanced diet is one way to bolster immune function and reduce the risk of complications, including chronic diseases such as type 2 diabetes.
When you eat a healthy diet that emphasizes individual foods high in quality proteins, vitamins, and minerals, you help reduce the risk of impaired immune response and chronic inflammation. Processed foods or diets low in fruits and vegetables may alter immune defenses by triggering an immune response that leads to excessive inflammatory processes. By contrast, healthy eating habits support a healthy immune system, keep cell function in check, and boost immune function to guard against everyday threats.
Key Micronutrients for Optimal Immune Function
Micronutrient status is critical for the growth and activity of immune cells. Each vitamin and mineral works in concert to support immune function, and a mineral supplement or food or nutrient source may sometimes be needed to bridge any dietary gaps. Below are some essentials highlighted in Dr. Carman’s guide:
Vitamin D
Vitamin D plays a role in immune function by regulating innate immunity and the innate immune response. Adequate levels are essential for improve immune defenses, including immune support against viral and bacterial threats. Many people are deficient, so spending time in sunlight or taking supplements can be key to maintaining healthy immune defenses.
Selenium
Selenium contributes to the growth and activity of immune proteins and helps protect cells from oxidative damage. It may also support your immune system by assisting in the immune response to viruses, making it particularly relevant in times of widespread health concerns such as COVID-19.
Vitamin C
Widely acknowledged for its immune benefits, vitamin C is involved in immune cell formation and can enhance white blood cell function. This micronutrient also helps in collagen synthesis for tissue repair and plays a large role in maintaining immune health.
Zinc
A crucial nutrient that affects the function of immune cells, zinc helps support a healthy immune system by aiding in wound healing and enzyme reactions. It is found in meat, legumes, and seeds, and sometimes taken as a supplement during cold and flu season to boost immune function further.
Foods & Polyphenols to Support Your Immune System
Beyond vitamin and mineral intake, certain dietary patterns may incorporate powerful plant-based compounds known as polyphenols to support your immune defenses. According to food science, many foods and beverages contain all the benefits of these compounds, which can impact the immune pathways and help reduce the risk of chronic diseases.
Curcumin
Curcumin, the active ingredient in turmeric, can help manage inflammatory processes. By modulating immune activity, it may assist in support immune defenses, especially when consumed with black pepper for better absorption.
Elderberry
Elderberries are traditionally used to improve immune defenses and are believed to protect against certain viruses. They’re a well-known remedy for colds, although more clinical trials are warranted.
Mushrooms
Mushrooms, such as shiitake or reishi, have bioactive components that can alter immune cell signaling and bolster the innate immune system. Certain mushrooms may also stimulate immune cell production, making them a staple in many cultures for immune system and preventing health issues.
Probiotics & Fermented Foods
Fermented foods like yogurt, kimchi, and kefir support the microbiome, which is a major site of immune activity. A robust gut environment ensures part of the immune system remains on guard, helping to create antimicrobial proteins that protect against invading pathogens.
Quercetin
Found in onions, apples, and green tea, quercetin aids in triggering an immune response that can strengthen your body’s ability to fight infections. Its antioxidant properties may also contribute to a functional immune system over time.
FAQ: How to Support a Healthy Immune System with a Balanced Diet
What is the role of nutrition in immunity?
Nutrition and immunity are closely intertwined. A diet can change the activity of immune cells and plays a key role in immune function by supplying the body with essential vitamins, minerals, and other beneficial compounds.
Which foods improve immunity?
Fruits and vegetables, fatty fish, whole grains, and fermented products provide nutrients that support immune defenses. Eat a variety of nutritious items and opt for plant foods rather than heavily processed foods.
Why does poor nutrition affect the immune system?
A diet is one factor in immune health; being low in fruits and vegetables and high in ultra-processed foods can lead to impaired immune response and heightened inflammation, potentially increasing the risk of some chronic conditions.
Does not eating enough affect your immune system?
Yes, undernutrition compromises the growth and function of immune cells, leaving you more susceptible to infection and possibly delaying recovery.
Which foods boost immunity faster?
While no single food can “fix” your immune system overnight, certain dietary patterns rich in fruits and vegetables, healthy fats, and lean proteins can improve immune strength over time.
What deficiency affects the immune system the most?
Deficiencies in vitamin D, vitamin C, zinc, or selenium are known to negatively impact the immune system, though any food or nutrient shortage can hinder overall immune activity.
How does nutritional status affect the immune response?
Good nutritional status ensures enough vitamin and mineral availability for the function of immune cells. Poor nutrition increases vulnerability to pathogens, possibly leading to more severe infections.
What is the relationship between safe food and the immune system?
Safe, hygienic, and healthy eating habits prevent ingestion of harmful bacteria, reducing the likelihood of triggering an immune response to contaminants.
Here’s to a Healthy Immune Response… Year Round!
Maintaining a balanced diet that includes variety of nutritious foods is essential for an optimal immune response. Balanced diet is one way to support your immune system and reduce the risk of chronic diseases. Although no food or nutrient alone can guarantee perfect health, combining multiple elements—like whole grains, fatty fish, and probiotics—can support a healthy immune system. Whether you follow the Mediterranean diet or another plan, remember that nutrition and immune function go hand in hand. By prioritizing clinical nutrition and healthy eating strategies, you can improve immune defenses, help reduce the risk of future health complications, and keep your body resilient against everyday threats.
Download Dr. Kristina Carman’s guide today to learn more about how diet can change your immune cell activity, and take the next steps toward a stronger, healthier you.
