How to Boost Your Immune System?

We are currently hearing a lot of conversations about how to keep our immune system healthy to fight off the Coronavirus. But what defines a healthy immune system and what does it take to achieve it? And very importantly, can our Plenny Shake products contribute to a healthy immune system? Let's dive in.

What defines a healthy immune system?

The body has its own defense mechanism against disease-causing microorganisms, such as viruses, bacteria, and parasites, called the immune system (1,2). This system is made up of multiple defensive compounds called white blood cells, and they are able to recognize and eliminate these substances and cells that do not belong in the body (1).

The immune system remembers which of these substances it has attacked, so renewed contact with this substance leads to an even faster and stronger reaction (1). To boost the body's ability to defend itself against pathogens, the body must be nourished by a healthy lifestyle, starting with a balanced and complete diet (2). In animal studies, it was found that deficiencies of certain micronutrients lead to a negative disruption of the immune system (2). Reason enough to step up your game and nourish your body with the following vitamins and minerals!

Vitamin C

Did you know that our body cannot produce vitamin C on its own? (4) We need to get it from dietary sources such as citrus fruits, strawberries, tomatoes, and vegetables like broccoli and cauliflower (3,5). Vitamin C is easily absorbed by the body due to its water solubility. This aspect also facilitates the transport of the vitamin to the kidney, leading to an excretion of this vitamin (3-5). Therefore, replenishing this nutrient is important to maintain a well-nourished immune system.

Vitamin D

Another important vitamin with a high deficiency rate is vitamin D, resulting in a higher incidence of chronic diseases and infectious diseases, such as influenza (6).



Vitamin D is sometimes referred to as the “sunshine vitamin”, due to the production of vitamin D from cholesterol by the action of sunlight (6–8). Not everyone can produce enough of the vitamin by their own body, so supplementation is considered necessary (6,8). Unlike vitamin C, only a few foods contain high amounts of vitamin D, such as oily fish and breakfast cereal (6–8). Research has shown a 42% decrease in the incidence of influenza infection in people taking vitamin D supplements (9). This effect can be explained by its promoting function in so-called T cells, which play an important role in the specific immune system, for example, by destroying infected cells and stimulating antibody production (7). These aspects make it worthwhile to supplement vitamin D within your diet.

Zinc

Immune function is not only dependent on the vitamins mentioned above. Additionally, zinc plays an important role in your body (10). Zinc is part of numerous enzymes in the body and is necessary in building proteins and a well-functioning immune system (10,11). Even a mild deficiency of this trace mineral can slow down the activities of cells that contribute to the immune system (10,12). Zinc is naturally found in small amounts in seafood, nuts, whole grains, and cheese (11,12). While zinc is an important nutrient for the immune system, excessive amounts can interfere with the absorption of iron and copper and lead to nausea and vomiting (11,12). When supplementing this nutrient, be mindful to do so in moderation!

What else?

Some other nutrients to consider for your immune system nutrition are vitamin B6 and selenium, which have an effect on antibody production and are found naturally in meat, legumes, dairy products, and potatoes (13-15). However, a deficiency in these nutrients is rare.

These micronutrients, along with all the essential vitamins and minerals our bodies need on a daily basis, can be found in our delicious range of products ! Healthy and convenient solutions for these uncertain times. Stay safe and take care of yourself!

Sources

1. Het immuunsysteem [Internet]. WUR. 2012 [cited 2020 Mar 23].
2. Publishing HH. How to boost your immune system [Internet]. Harvard Health. [cited 2020 Mar 23].
3. Boston 677 Huntington Avenue, Ma 02115 +1495‑1000. Vitamin C [Internet]. The Nutrition Source. 2012 [cited 2020 Mar 23].
4. Vitamin C [Internet]. Linus Pauling Institute. 2014 [cited 2020 Mar 23].
5. Vitamine C (ascorbinezuur) | Voedingscentrum [Internet]. [cited 2020 Mar 23].
6. Boston 677 Huntington Avenue, Ma 02115 +1495‑1000. Vitamin D [Internet]. The Nutrition Source. 2012 [cited 2020 Mar 23].
7. Aranow C. Vitamin D and the Immune System. J Investig Med Off Publ Am Fed Clin Res. 2011 Aug;59(6):881–6.
8. Vitamin D | Voedingscentrum [Internet]. [cited 2020 Mar 20].
9. Urashima M, Segawa T, Okazaki M, Kurihara M, Wada Y, Ida H. Randomized trial of vitamin D supplementation to prevent seasonal influenza A in schoolchildren. Am J Clin Nutr. 2010 May;91(5):1255–60.
10. Zinc [Internet]. Linus Pauling Institute. 2014 [cited 2020 Mar 24].
11. Zink | Voedingscentrum [Internet]. [cited 2020 Mar 24].
12. Boston 677 Huntington Avenue, Ma 02115 +1495‑1000. Zinc [Internet]. The Nutrition Source. 2019 [cited 2020 Mar 24].
13. ILSI / Nutrition and Immunity in Man, 2nd Edition [Internet]. [cited 2020 Mar 24].
14. Selenium (seleen) | Voedingscentrum [Internet]. [cited 2020 Mar 24].
15. Vitamin B6 | Voedingscentrum [Internet]. [cited 2020 Mar 24].