Nutrition > 6 Nutrients to Strengthen your immune health
29th Aug 2022
6 Nutrients to Strengthen your immune health

6 Nutrients to Strengthen your immune health

Immunity System 

Children’s immune systems are still developing compared to adults, making them more susceptible to infections and diseases. Similarly, as people age, their immune systems deteriorate, and health problems arise. The immune system of a human being changes with age, lifestyle, and a host of other factors. Each person has a unique immune system. The immune system defends our body against infections and comprises several cell and molecule kinds. Pathogens include bacteria, fungi, viruses, and parasitic haptens. Haptens are molecules that may trigger an immunological response when they come into contact with a protein. Immunity chemicals and cells are distributed equally throughout the body’s tissues, including lymphoid organs. They fight off or prevent microbial infections, slow tumors’ growth, and begin healing damaged tissues. 

Four Types of Immunity

Here are the 4 types of immunities

1. Innate Immunity

Our bodies have innate immunity from birth, and specific defence systems included in this immunity prevent the particles from entering our bodies. As the body’s inherent defence mechanism, innate immunity assists us by supplying the elements of natural resistance, including natural killer cells, salivary enzymes, healthy skin, neutrophils, etc. 

2. Developed Immunity 

The type of immunity our bodies develop over time is acquired or adaptive immunity. Our bodies do not naturally possess this immunity, in contrast to innate immunity. Acquired immunity’s primary purpose is to rid the patient of an infectious illness and to protect them against subsequent attacks. 

3. Passive Immunity 

Passive immunity involves the transfer of immune-competent cells and antibodies from one organism to another to boost defences against pathogens. 

4. Active Immunity

Active immunity is created when our immune system produces antibodies after it comes in contact with disease or pathogens. Active immunity is vital for us because it involves a quick response to the outside invader and it is very specific to the pathogens.


How to Build Your Immune Health with 6 Nutrients

  • Vitamin C encourages several cellular processes that support immunological functions, thus in turn boosting the immune system. The most acceptable sources of vitamin C are fresh citrus fruits and green leafy vegetables. 
  • Vitamin A is necessary for general cellular health, and vitamin A supports antioxidants and even aids in immune system regulation. Choose from dark green, vibrant red, and orange fruits and veggies for vitamin A intake. 
  • Vitamin D supports immunological function in addition to its primary role in bone health. UV sunlight exposure can aid in the body’s production of vitamin D. Your skin’s cells can synthesise enough vitamin D, but depending on where you are in the globe, how much sun you get, and the amount of melanin in your skin, this synthesis may be constrained. Due to its rarity in foods, you can add vitamin D and fortify foods; it is also present in oily fish, egg yolks, milk, red meat, and liver. 
  • Vitamin E is the principal antioxidant in cells, whose primary function is to assist other antioxidants. Free radicals result from sporadic oxidative stress from acute vigorous exercise; vitamin E can help quench them. 
  • Zinc is a mineral that supports immune system health. A more extensive range of foods contains zinc. However, they mainly include animal-based foods, including meat, fish, chicken, and dairy. Various legumes, cereals, nuts, and seeds may also contain zinc. 
  • Protein is a macronutrient that produces energy and is essential for numerous bodily processes, including immunological functions. Proteins support the body’s ability to create, repair, and maintain tissues. Various levels of protein are present in plant-based diets as well as in animal-based foods. Include a range of foods, such as nuts, seeds, and meat and fish. Pick wholesome lean proteins. 

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The immune system cannot function only on a single nutrient. All nutrients must be balanced and consumed in the right proportion. For instance, antioxidants cooperate if they are in harmony. Any excess of one nutrient may even hamper the activity of another. A diversified diet can provide a proper amount of essential nutrients. 


Which six habits will help you keep your immune system strong? 

1.    Eat a healthy diet
2.    Manage your stress
3.    Get plenty of sound sleep
4.    Regularly exercise (outdoors, if you can)
5.    Use moderation when it comes to alcohol
6. Avoid Smoking Cigarettes; Manage the Symptoms of Chronic Conditions

What is the average level of immunity? 

Having an abnormally high or low number of lymphocytes may indicate an illness. Adults typically have between 1,000 – 4,800 lymphocytes per microliter (L) of blood. In 1 L of blood, the usual range for children is between 3,000 – 9,500 lymphocytes. 

How can I boost my immune system? 

1. Avoid smoking. 
2. Eat a lot of fruits and veggies in your diet. 
3. Regular exercise 
4. Maintain a healthy weight. 
5. If you consume alcohol, do so sparingly. 
6. Get enough sleep. 

Why is the immune system so crucial? 

A robust immune system can fight against pathogens—or disease-causing microorganisms—invading healthy tissue, including bacteria, viruses, parasites, and cancer cells. Fighting diseases involves the immune system functions to safeguard our bodies.  

How is the immunity system affected? 

Our immune systems can be impacted by age, sex, past infections, and heredity, which increases our risk of illness.

Read more:

Best Drinks to Boost Immunity System In Elderly

The Guide to Benefits of Exercise for Immunity

6 Summer Foods To Boost Your Immunity Today