Our immune system is our army, that is there to protect us against invaders from the outside and from within. Those invaders may be bacteria found in food that has not been cooked properly or by someone who has not used hygienic practices whilst cooking or a virus that has been passed on to you, through the air or from a touching an infected surface. Our immune system also protects us by disposing of mutated cells that everyone’s body makes every day, which if left unchecked, can lead to tumours forming.
Documented throughout history epidemics follow famine, where crops failed, famine ensued and left the population open to decreased ability to fight infection. Could it be that in the 21st century where there is plenty of food available, we could still be undernourished? Unfortunately, the food and lifestyle choices we make are directly related to how well we will be able to defend ourselves from the invaders. Choices like soft drink, junk food, processed and takeaway foods are leaving our bodies defenceless against possible infection. Read on to see how you can improve your body’s ability to defend itself.
A BASIC OVERVIEW OF THE BODIES DEFENCE – you need to know a bit about your immune system if you want to enhance its capacity
Phagocytes – our militaries infantry – provide general defence, whether patrolling or localised. Neutrophils are an example of a phagocyte that is constantly patrolling for invaders and acts quickly when required. They can release antibiotic like substances, eg. interferon, which can disable the bacteria and alert the immune system, that help is required. The process of killing invaders creates a lot of “free radicals”, which need to be cleaned up by antioxidants, otherwise they can wreak havoc on the nearby cells (free radicals linked to aging, heart disease, cataracts, arthritis, atherosclerosis and cancer). Macrophages are another type of phagocyte which roam around or may be localised and recognises and engulfs foreign molecules. Note to self: need antioxidants.
B Cells and T Cells – when a virus or bacteria gets past the phagocytes by hiding inside a cell or somehow disguising themselves, B cells and T cells are waiting. B cells, the military’s special operations, make an antibody against the invader, place it on the surface of the cell that the virus or bacteria is hiding in, so the phagocytes can now recognise and destroy it. The B cell will generally remember that particle for years or possibly a lifetime and mount a quick attack if it recognises it again. T Cells – including T8, T4 and natural killers cells (seek and destroy virus infected cells). T4 cells identifies and destroy and T8 cells keeps T4 in check, reducing the chance of autoimmunity.
Interferons – immune cells infected with viruses secrete proteins called interferons. Once released, they diffuse into neighbouring healthy cells, which then secrete anti-viral proteins that stop viral replication. Viruses can only harm us if they can replicate.
Skin, Mucous Membranes, Stomach Acid – All these barriers are there to stop invaders getting through. Eg good stomach acidity is necessary not only to break down protein, but to kill bacteria etc that get into the body.
NUTRIENTS REQUIRED FOR BODY DEFENCE - This list is not comprehensive
Vitamin A - RDA: 5000 to 9000IU
Maintains the integrity of the mucus membranes and epithelial cells (these are the cells that line the body surfaces (eg skin, blood vessels etc), activates B and T Cells, enhances phagocyte and antibody production.
Found in: Apricots, barley grass, butter, carrots, egg yolk, cod liver oil, leafy greens, liver, mint, spinach, sweet potato
Beta-carotene - EAR: 15mg to 30mg
Converted into Vitamin A in the liver. However has its own benefits. Increases the activity of T cells and improves the tumour destroying ability of macrophages and natural killer cells. Antioxidant.
Found in: Carrots, pumpkin, sweet potato, leafy green vegetables, rockmelon, red capsicum, apricots, broccoli
Note: If supplementing, need to use natural betacarotene and not synthetic form
Vitamin B2 - RDA: 1.5 – 2 mg
Synthesis of antibodies, maintenance of mucus membranes and epithelial cells.
Found in : Almonds, asparagus, avocados, barley grass, beans, broccoli, currants, eggs, dairy, organ meats, sprouts, wholegrain cereals, yeast,
Vitamin B5 - RDA: 5 – 10 mg
Supports the thymus gland which makes B and T Cells, synthesis of antibodies
Avocado, bakers yeast, beans, blue vein cheese, egg yolk, green leafy vegetables, organ meats, lobster, milk, mushrooms, organs meats, oranges, peanut butter, peas, royal jelly, sweet potato, wholegrain cereal
Vitamin B6 - RDA: 1.6 – 2.6mg
Synthesis of B and T cells and antibodies
Found in : Avocado, banana, brewers yeast, carrot, cereal, chicken, egg yolk, legumes, lentils, mackerel, oatmeal, organ meats, peanuts, salmon, tuna, sunflower seeds, walnuts
Folate Group - RDA: 400mcg
Optimal function of B and T cells and antibodies.
Found in: Barley, beans, eggs, endive, green leafy vegetables, lentils, liver, organ meats, sprouts, soybeans, yeast
Vitamin B12 - RDA: 2-50mcg
Needed for phagocytes to attack and kill bacteria, maintenance of skin and mucous membranes
Made in the gut from bacteria (dependent on bacterial species in gut).
Found in: Brain, clams, egg yolk, herring, kidney, liver, meat, milk, oysters, salmon, sardines, swiss cheese
Vitamin C - RDA: 75-125mg
Needed by phagocytes to kill bacteria, promotes production of interferon, antioxidant, improves skin integrity
Found in: Citrus, capsicum, aloe vera juice, blackcurrant, broccoli, guava, parsley, pawpaw, pineapple, raw cabbage, rosehips, strawberries, sweet potato, tomato. Amount of Vitamin C decreases with cooking
Vitamin E - RDA: 30mg
Required for normal phagocyte and antibody activity. Antioxidant activity, enhances T cell synthesis
Found in: Almonds, apricot oil, beef, corn, egg yolk, hazelnuts, wheatgerm, sunflower seeds
Selenium - RDA: 50-200mg
Production of antibodies and phagocytes. Key component in Glutathione Peroxidase (glutathione is a master antioxidant in the body which detoxifies bacterial toxins and harmful chemicals)
Found in: Broccoli, fish, shellfish, brazil nuts, wholegrain cereal grains and meats, alfa alfa, barley, cashews, crab, celery, eggs, fish, garlic, kidney, liver, mackerel, oysters, peanuts, seleno-yeasts, tuna, yeast, organ meats, onions, turnip
Zinc - RDA: 10-14mg
Assists production of B and T cells, required to produce stomach acid (which kills off bacteria, viruses ingested and enables protein digestion), wound healing, antioxidant activity
Found in: Beef, bilberry, brewers yeast, capsicum, egg yolks, ginger, herrings, liver, milk, lamb, oysters, sunflower and pumpkin seeds, seafood, wholegrains, yeast
CoQ10 - EAR: 90-600mg
Powerful antioxidant and cofactor in energy production in the mitochondria. Energy production creates lots of free radicals and CoQ10 assists in neutralising them. This nutrient can be made by the body but the process is slowed in aging, sickness and blocked if you take statins. Provides cellular energy and powers up immune cells to be proficient killers, increases antibody response to infection
Found in: Heart, liver, kidney, fatty fish (salmon, tuna), meat, small amounts in vegetables.
* Free radical – molecules are held together by electrons, molecules like to have electrons in pairs. A molecule where the electrons are not in pairs are called free radicals and can create a lot of damage in the body. An example of free radical damage that we can see is our aging skin, rust and rancid meat
*Antioxidant – is a molecule that neutralises a free radical (adds an electron to make it stable). Eg. Vitamin C, Vitamin E, CoQ10 – to name a few. Found in coloured fruits, veges and grains
* RDA are the amount required to not get a specific disease eg Vitamin C 75mg is sufficient to stop scurvy however Vitamin C is needed for many more functions in the body therefore RDA can be to low in many instances, especially if you are looking for optimal health
Some nutritional deficiencies can cause a benign virus to mutate into a virulent virus. This was documented in rural China, many people suffered cardiomyopathy. This was linked to deficiency in Vitamin E and/or selenium. Further investigation found that when people with low levels of selenium and/or vitamin E were exposed to a virus (Coxsackie – sore throat/common cold/diarrhoea) the virus changed from a benign virus into a virulent virus and started attacking the heart, causing cardiomyopathy. Note to self: do I need selenium, Vitamin E?
Other factors that can slow down your defences against invaders
The health and diversity of your microbiome (gut bacteria). 70% of your immune system is in the gut. If you have a history of antibiotic use you may need to introduce fermented foods to your diet (kim chi, sauerkraut, miso), to help rebuild the beneficial bacteria. Fibrous foods also provide food for the beneficial bacteria so ensure you have a varied and fibre filled diet. You may also need to consider taking a probiotic.
Excess alcohol, cigarettes and other drugs (heavy alcohol consumption is correlated with pneumonia, tuberculosis and other respiratory infections).
Stress and over-work – weaken the immune response to infection
Over exercise – Moderate exercise is the key.
Pesticides - Try and eat some organic food. Check out the Environment Working Groups Clean 15 and Dirty Dozen and try and eat the Dirty Dozen organic or chemical free.
Add garlic to your meals. Garlic contains many compounds which help fight infections. If you do not like the taste of garlic you can get an aged garlic supplement. One study found that taking aged garlic supplement or raw garlic increased the activity of Natural Killer Cells.
References:
Huemer, RP and Challem, J, Guide to Beating Supergerms
Lin, D, Free Radicals and Disease Prevention
Gaunt, C, Deficient diet evokes nasty heart virus
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