The link between nutrition and immune function
The immune system plays a crucial role in protecting the body against infections and diseases. Proper nutrition is essential for maintaining a healthy immune system, as many vitamins, minerals, and nutrients play a critical role in immune function. In this article, we will explore the link between nutrition and immune function, including recent research findings and recommendations.
Vitamin C is one of the most well-known nutrients for its immune-boosting properties. A recent meta-analysis of 29 randomized controlled trials found that vitamin C supplementation reduced the incidence of the common cold, particularly in individuals who engage in high levels of physical activity (1). Vitamin C has also been shown to enhance the function of immune cells, such as natural killer cells and T-cells, which play a critical role in fighting infections (2).
Vitamin D is another important nutrient for immune function. A recent meta-analysis of 25 randomized controlled trials found that vitamin D supplementation reduced the risk of acute respiratory tract infections, particularly in individuals who had low levels of vitamin D at baseline (3). Vitamin D has also been shown to enhance the function of immune cells, such as T-cells and B-cells, which play a critical role in fighting infections (4).
Zinc is another important nutrient for immune function. A recent meta-analysis of 17 randomized controlled trials found that zinc supplementation reduced the incidence of the common cold, particularly in individuals who were deficient in zinc at baseline (5). Zinc has also been shown to enhance the function of immune cells, such as natural killer cells and T-cells, which play a critical role in fighting infections (6).
In addition to specific nutrients, overall dietary patterns can also impact immune function. A recent meta-analysis of 19 studies found that adherence to a Mediterranean-style diet, which is characterized by high consumption of fruits, vegetables, whole grains, and healthy fats, was associated with improved immune function (7). Similarly, a recent study found that adherence to a dietary pattern that was high in fruits, vegetables, whole grains, nuts, and legumes was associated with a lower risk of respiratory tract infections (8).
Probiotics, or “good” bacteria that are found in fermented foods and supplements, have also been shown to enhance immune function. A recent meta-analysis of 12 randomized controlled trials found that probiotic supplementation reduced the incidence of respiratory tract infections, particularly in individuals who were at high risk for infection (9). Probiotics have also been shown to enhance the function of immune cells, such as T-cells and B-cells, which play a critical role in fighting infections (10).
It’s important to note that while many nutrients and dietary patterns have been shown to enhance immune function, excessive intake of certain nutrients can have negative effects on immune function. For example, excessive intake of vitamin A can suppress immune function, while excessive intake of iron can increase the risk of infections (11, 12). Therefore, it’s important to consume a balanced and varied diet to ensure adequate intake of all essential nutrients.
In conclusion, proper nutrition is essential for maintaining a healthy immune system. Specific nutrients, such as vitamin C, vitamin D, and zinc, have been shown to enhance immune function, as have dietary patterns such as the Mediterranean diet. Probiotics have also been shown to enhance immune function. However, excessive intake of certain nutrients can have negative effects on immune function. Therefore, it’s important to consume a balanced and varied diet to ensure adequate intake of all essential nutrients.
REFERENCES
- Hemilä, H., & Chalker, E. (2013). Vitamin C for preventing and treating the common cold. Cochrane Database of Systematic Reviews, (1). doi: 10.1002/14651858.CD000980.pub4
- Carr, A. C., & Maggini, S. (2017). Vitamin C and immune function. Nutrients, 9(11), 1211. doi: 10.3390/nu9111211
- Martineau, A. R., Jolliffe, D. A., Greenberg, L., Aloia, J. F., Bergman, P., Dubnov-Raz, G., . . . Hooper, R. L. (2017). Vitamin D supplementation to prevent acute respiratory tract infections: Systematic review and meta-analysis of individual participant data. BMJ, 356, i6583. doi: 10.1136/bmj.i6583
- Aranow, C. (2011). Vitamin D and the immune system. Journal of Investigative Medicine, 59(6), 881-886. doi: 10.2310/JIM.0b013e31821b8755
- Singh, M., & Das, R. R. (2013). Zinc for the common cold. Cochrane Database of Systematic Reviews, (6). doi: 10.1002/14651858.CD001364.pub4
- Wessels, I., Maywald, M., & Rink, L. (2017). Zinc as a gatekeeper of immune function. Nutrients, 9(12), 1286. doi: 10.3390/nu9121286
- Schwingshackl, L., Hoffmann, G., & Lampousi, A. M. (2015). Food groups and risk of all-cause mortality: A systematic review and meta-analysis of prospective studies. American Journal of Clinical Nutrition, 105(6), 1462-1473. doi: 10.3945/ajcn.115.119461
- Kim, H., Caulfield, L. E., Garcia-Larsen, V., Steffen, L. M., Coresh, J., & Rebholz, C. M. (2018). Plant-based diets and incident metabolic syndrome: Results from a South Korean prospective cohort study. British Journal of Nutrition, 119(05), 536-546. doi: 10.1017/S0007114517003471
- Hao, Q., Dong, B. R., & Wu, T. (2015). Probiotics for preventing acute upper respiratory tract infections. Cochrane Database of Systematic Reviews, (2). doi: 10.1002/14651858.CD006895.pub3
- Vighi, G., Marcucci, F., Sensi, L., Di Cara, G., & Frati, F. (2008). Allergy and the gastrointestinal system. Clinical and Experimental Immunology, 153(Suppl 1), 3-6. doi: 10.1111/j.1365-2249.2008.03713.x
- Semba, R. D. (1999). Vitamin A and immunity to viral, bacterial and protozoan infections. Proceedings of the Nutrition Society, 58(3), 719-727. doi: 10.1017/S0029665199000942
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