nutrition Immune system

Overview of Immune System

• Definition: The immune system is a network of organs and cells that protect the body from infectious diseases by recognizing and fighting pathogens (germs that cause disease such as bacteria, viruses, and parasites).

• Function: It identifies foreign invaders, fights them, and retains memory of them for future defense.

• Components: Includes barriers (skin and digestive system), organs (thymus and bone marrow), and lymphatic tissues (spleen, lymph nodes, tonsils).

Immune System Mechanism

• Immune Cells: The main operatives of the immune system that seek out and eliminate pathogens include:

  • Macrophages: Engulf and digest pathogens.

  • Neutrophils: First responders that attack invading microbes.

  • Natural Killer Cells: Attack infected cells.

  • T Cells and B Cells: Key players in adaptive immunity that provide long-term defense.

• Innate vs. Adaptive Immunity:

  • Innate Immunity: The body’s first line of defense, always present, responding quickly to pathogens.

  • Adaptive Immunity: Develops over time, is more specific, and includes the memory of past infections to provide improved responses to future attacks.

Importance of Memory in Immunity

• Memory Cells: After an immune response, some T and B cells persist in the body, leading to long-term immunity against previously encountered pathogens.

• Immunity Types:

  • Long-term immunity: The ability of the immune system to remember pathogens and respond more effectively upon re-exposure.

Nutritional Factors Impacting Immunity

• Zinc: An essential mineral crucial for immune function, protecting immune cells from oxidative stress and aiding in the formation of immune cells.

  • Dietary Sources: Beef, seafood, nuts, legumes.

  • Recommended Daily Allowance (RDA): 11 mg for men, 8 mg for women.

  • Deficiency Risk: Higher in those consuming plant-based diets, older adults, and those with malabsorption issues.

Zinc Lozenges and the Common Cold

• Effects on Cold Duration: Oral zinc lozenges (80 mg/day) can reduce cold symptoms by approximately 33%, shortening duration significantly, though they do not prevent colds or affect severity.

• Side Effects: High doses may cause stomach irritation and negatively affect copper absorption, risking infection susceptibility.

Immune Balance

• Concept of Balance: An effective immune response should be adequate to fight infections without causing excessive symptoms.

• Diseases in Immune Balance:

  • Autoimmunity: The immune system erroneously targets body cells as foreign, leading to conditions like Type 1 diabetes and multiple sclerosis.

  • Chronic Inflammation: Prolonged immune response without pathogen presence leading to diseases with inflammation but no infectious agents.

Other Nutritional Elements for Immune Health

• Vitamins associated with immunity include:

  • Vitamin A: Promotes skin health and vaccine effectiveness.

  • Vitamin C: Reduces pneumonia risk and severity of respiratory infections.

  • Vitamin D: Decreases respiratory infections.

  • Vitamin E: Supports immune function in older adults.

  • EPA and DHA (Omega-3 fatty acids): Linked to better asthma and allergy outcomes when taken during pregnancy.

• Deficiency Implications: Ensuring adequate intake of these nutrients is essential to avoid impairments in immune function.

Dietary Recommendations for Immune Support

• Overall Diet: Emphasizing whole, nutrient-dense foods such as:

  • Homemade Soups: Chicken soup is beneficial due to electrolytes, protein, and vitamins from added vegetables.

  • Teas: Lemon and honey provide hydration and can soothe symptoms.

• Hydration: Important for recovery, maintaining fluid balance during illness.

Conclusion

• In summary, maintaining adequate nutrient levels, particularly vitamins and minerals, along with a healthy immune system, plays a critical role in fighting infections and managing symptoms. Supplements may help during deficiencies, but a balanced diet is key for overall immune health.