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What you eat plays a big role in how well your immune system is able to wage war against invading viruses.
Viruses can affect every body system, including the respiratory tract,
gastrointestinal tract, skin, liver and brain.[1] Cold and flu viruses are the
most recognizable, with over 62 million cases of the common cold and an
estimated 25 to 45 million cases of the flu plaguing the U.S. every year.[2][3]
But your body is equipped with a powerful ally, the immune system, to fight
viruses off and prevent future infections from taking hold.
What you eat plays a big role in how well your immune system is able to wage war
against invading viruses. Here’s what you can do to make sure yours is in top
shape and ready for action.
How Your Immune System Works to Fight Viruses
A strong immune response relies on multiple body systems and cell types working
together to identify and remove viruses and other pathogens.
What is a virus?
Viruses are pieces of DNA or RNA that use host cells to make copies of
themselves. When a virus enters your body, it injects its genetic material into
your cells. Infected cells make more viral genes, which either “bud” off cell
surfaces or build up inside cells until they burst.[4] Once new viral material
is released, it goes on to infect other cells.
Innate and Adaptive Immunity
Invasion by a virus triggers your innate immune system. This generalized immune
response helps your body get the infection under control but isn’t trained to
target specific pathogens. That’s the job of adaptive immunity.
Adaptive immunity is mediated by T cells and B cells.[5] T cells start out in
the bone marrow and migrate to the thymus gland to mature. B cells originate and
mature in bone marrow. While T cells “patrol” the body on the lookout for
invaders, B cells create antibodies against known pathogens. This allows your
body to recognize and fight back against viruses it’s encountered before.
Different types of T cells coordinate the adaptive immune response with help
from lymph tissues throughout the body, including gut-associated lymphoid tissue
(GALT) in the digestive tract. When immune cells identify viruses and other
pathogens, they move in to destroy the invaders and return your body to a state
of health.
How to Boost Your Immune System Naturally
Your immune system is best prepared to take action against viruses when you
choose foods that provide a steady stream of key nutrients. Diets centered
around whole plant foods in particular appear to stimulate natural killer cell
activity. Natural killer cells are part of the innate immune response that hones
in on pathogens, including viruses responsible for common respiratory
infections.[6]
Immune System Booster Foods
Some plant-based foods have properties that make them top choices for
strengthening the immune system:
Other key nutrients for stronger immunity include vitamin C, magnesium and
selenium. It’s important to get a wide range of nutrients from a variety of
whole plant foods to ensure a strong immune response against viruses and other
pathogens.
Foods that Weaken the Immune System
Some foods hinder immune function, which can make you more susceptible to viral
infections:
These foods also have a negative effect on gut health, which can have serious
consequences for all body systems. The combination of pro-inflammatory compounds
and low fiber content skews the balance of bacteria in the gut, leading to a
weakened gut wall and increasing the risk for chronic inflammation. Plant foods,
by contrast, promote beneficial gut bacteria and are generally
anti-inflammatory.
Shifting your eating patterns away from processed and animal foods toward more
whole, plant-based options is one powerful step you can take to give your body
the tools it needs to fight off viruses. For optimal immune function, make sure
you’re also getting enough good-quality sleep, following a regular exercise
regimen, keeping stress levels in check and practicing good hygiene. The more
you can do to cultivate an overall healthy lifestyle, the stronger your immune
system will be.
References
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We began this archive as a means of assisting our visitors in answering many of their health and diet questions, and in encouraging them to take a pro-active part in their own health. We believe the articles and information contained herein are true, but are not presenting them as advice. We, personally, have found that a whole food vegan diet has helped our own health, and simply wish to share with others the things we have found. Each of us must make our own decisions, for it's our own body. If you have a health problem, see your own physician.