Immunonutrients: a boost for our defenses

Countless studies show that exercising regularly and paying attention to good nutrition significantly helps improve the immune system. In this article, we are going to talk about immunonutrients, which are those nutrients considered essential for the proper functioning of the immune system. For the immune system to work correctly, it is crucial that the nutritional intake is correct. A deficient nutritional state leads to a decrease in immunity; in malnourished people, the first defensive barriers—the skin and mucous membranes—can be affected, losing their functionality and effectiveness. There is a branch of immunology and nutrition called “immunonutrition” that studies the relationship between human nutrition and the immune system’s ability to deal with pathology or infection (whether viral, bacterial, or fungal), as well as tissue inflammation, muscle injuries, etc.

Immunonutrients strengthen our defenses

Those nutrients whose presence in the diet strengthens our defenses are called immunonutrients. Among these “immunonutrients or immunoactive agents” are probiotic and prebiotic foods, a series of vitamins and minerals, some amino acids, and omega-3 fatty acids. But the question is: Where do we find immunonutrients, that is, the nutrients that are beneficial?

To have a well-focused diet from an immunological point of view, we must follow the typical patterns of a healthy, varied, and balanced diet. That is, a dietary plan based on the Mediterranean diet, which includes all food groups (fruit, vegetables, legumes, pasta, rice, bread, fish, meat, eggs, potatoes and tubers, nuts, dairy… and in the case of vegetarians, options like tofu, tempeh, soy, quinoa…). Based on that, here are a series of specific tips to follow:

• Of the 2-3 pieces of fruit eaten daily, try to make sure one of them is a citrus fruit (pineapple, kiwi, strawberry, orange…).
• Try to include carrots, tomatoes, corn, garlic, onions, cucumbers, beets, or spinach in your salads.
• If you opt for grilled or roasted vegetables, artichokes, peppers, and asparagus are good options.
• Among the 2-3 servings of fish to have per week, ensure at least one of them is oily fish (salmon, sardines, mackerel, tuna…).

• Try to make sure the cereals you consume are whole grain (rice, pasta, bread, etc.). Oats, rye, and quinoa are also options to consider.
• Poultry, beef, and pork are recommended, as well as Iberian ham and liver.
• All types of legumes (lentils, chickpeas, beans, peas, or broad beans) will help the immune system’s action.
• Ensure the intake of dairy products that have undergone a fermentation process, such as yogurts and cheeses.
• Probiotic foods like kefir and “Actimel” type products have shown multiple beneficial effects for the body, including immune functions.
• Get quality sources of fatty acids such as nuts and seeds (walnuts, almonds, peanuts, flax seeds…).

• Include 2-3 servings of eggs in your diet weekly (yolk included, for example, 1 yolk and add whites) as well as potatoes, either as a main dish or as part of other dishes (lentils, stews…)
• There are good snacks for the immune system like cockles, pickles (such as spring onions, hearts of palm, gherkins…) and for those with a sweet tooth, honey, jelly, or dark chocolate are allowed (but be careful, control the amount).

Now that we’ve explained everything that diet and other habits can do for our immune system, we would like to emphasize the importance of:

• Eating a balanced diet without excluding any food group, as well as ensuring enough energy, macro, and micronutrients—that is, don’t focus solely on consuming immunonutrients.
• Not exceeding the recommended daily intake (RDI) of immunonutrients. Excesses are never good!

There are nutrients that are not related to the patient’s immune response, but that doesn’t mean you should stop consuming them. For example, calcium is not an immunonutrient, but it is necessary for many other body functions. In other words, you shouldn’t eat only immunonutrients, nor should you overconsume them, as an excess intake does not mean having a better immune response.

Good nutrition improves the immune system

After numerous studies conducted over several decades, a lot of literature has emerged that allows us to establish that good nutrition improves the immune system. All these studies lead us to the following conclusions:

1. An individual who maintains a good diet consistently achieves a good nutritional status.
2. An individual with good nutritional status will have a good response from the immune system.
3. If there is a good immune system response, the severity of the pathology or infection will be lower, meaning it will be overcome more quickly or in a milder way.
4. NEVER, we repeat, NEVER, will a good nutritional status prevent pathology; what it will do, as mentioned before, is fight it more efficiently.

In what conditions will an optimal immune response not be achieved?

• People with malnutrition, whether due to food scarcity or poor quality diet—that is, poor in nutrients.
• People with obesity. Nutritional status is much better in people with a healthy weight than in people with a large amount of fatty tissue.
• People with eating disorders (EDs), such as anorexia, bulimia…

But be careful, although good nutrition helps improve the immune system, the health of our immune system doesn’t only depend on diet-related factors; other parameters to consider are:

• Age, gender, genetics, and body mass index (BMI) of each individual are related to the immune response.
• Quality and quantity of sleep, physical and mental stress levels, physical activity/sedentary lifestyle, and hydration status all influence the immune system.
• Harmful habits like smoking, alcohol, drugs, or certain medications also negatively affect the immune response.
• The individual’s history regarding vaccinations and past or chronic illnesses.

Did you take note? It’s time to put all these tips into practice and lead a healthy diet.        

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