Emphasizing that nutrition plays an important role in keeping the immune system strong, Prof. Dr. M. Emel Alphan emphasized the importance of taking nutrients such as amino acids, minerals, vitamins and antioxidants that strengthen immunity through natural foods. Stating that the cause of diseases such as flu infections and colds, which are frequently seen in autumn and winter, is a kind of inflammatory condition, Alphan emphasized that the diet to be applied in an inflammatory disease should also have anti-inflammatory properties. Alphan recommended that fruits and vegetables, whole grains rich in fiber, legumes, oily fish containing polyunsaturated omega-3 fatty acids and nuts should be included in the anti-inflammatory nutrition plan.
Prof. Dr. M. Emel Alphan, Head of the Department of Nutrition and Dietetics at Istanbul Atlas University Faculty of Health Sciences, evaluated the importance of the relationship between the immune system and nutrition.
Defining the immune system, Prof. Dr. M. Emel Alphan said, “The whole system of cells, tissues and molecules that provide resistance against foreign structures such as viruses, bacteria and microbes that enter the body as well as infections in our body is defined as the immune system. The coordinated reactions of these cells and molecules are called 'immune response'.”
What is immune-boosting nutrition
Referring to the concepts of “immune-boosting nutrition” and “immune-boosting nutrients”, Alphan said: “Nutrition that protects and strengthens the immune response of the host entering the body or against foreign structures such as viruses, bacteria and microbes etc. and/or suppresses the exaggerated and harmful inflammatory (inflammatory) response is called 'Immunonutrition' (immune-enhancing nutrition), and nutrients that regulate immune functions are called 'Immunonutrients' (immune-enhancing nutrients).”
Immune-boosting nutrients amino acids, minerals and vitamins
Noting that nutrients that strengthen immunity are amino acids, fatty acids, minerals and vitamins, Alphan said, “Nutrients that strengthen immunity are arginine and glutamine, which are the smallest units of proteins, nucleotides, which are the building blocks of DNA and RNA, omega-3 fatty acids and minerals such as selenium and zinc, and antioxidant vitamins such as vitamins A, C and E found in vegetables and fruits.”
More effective than nutritional supplements
Emphasizing the importance of taking immune-boosting nutrients through natural foods, Alphan said, “It is extremely important to take all these nutrients and antioxidants, which are non-nutrient components, through natural foods. Studies have found that immune-boosting nutrients taken with natural foods are much more effective than nutritional supplements.”
The cause of the diseases is some kind of inflammatory condition
Stating that the cause of diseases such as flu and colds, which are frequently seen in the fall and winter seasons, is a kind of inflammatory condition, Alphan said, “In fact, inflammation (inflammatory condition) is the natural response of the immune system to injury or infection. Especially in the fall and winter, the cause of diseases such as influenza infections, colds, which are frequently seen in the fall and winter period, which are very troublesome and disturbing to people, is a kind of inflammatory condition. The diet to be applied in an inflammatory disease should also have anti-inflammatory properties.”
Sneezing, pain, fever are healthy reactions
Stating that inflammation is a strong response of the immune system, Alphan said, “There is a common belief that inflammation is bad. Although inflammation has negative side effects, inflammation is actually a healthy response of the immune system. When a foreign invader such as bacteria, viruses or allergens enter the body, or when an injury occurs in the body, immune cells quickly mobilize. Symptoms such as sneezing, coughing, pain, fever or swelling indicate that the immune system is repairing damaged tissue or fighting foreign invaders entering the body.”
Lack of exercise, unhealthy diet can trigger inflammation
Noting that inflammation gradually decreases as healing takes place, Prof. Dr. M. Emel Alphan said, “However, when inflammation is prolonged (untreated), invaders begin to damage healthy cells as well. Sometimes lack of exercise, high stress, and an unhealthy lifestyle resulting from some popular diets and high-energy Western-style diets (unhealthy diets such as high-protein, fat-rich ketogenic diets and fast-food diets) can trigger chronically low levels of inflammation throughout the body. In particular, ketogenic diets and gluten-free diets can lead to an unhealthy gut microbiota (an increase in harmful microbes and a decrease in beneficial microbes), which can lead to decreased immunity and fatigue. This can lead to frequent recurrence of inflammatory diseases.”
May predispose to chronic diseases
Noting that symptoms may often go unnoticed in chronic low-grade inflammation, Alphan said that prolonged inflammation can lead to significant risks, and over time, it can pave the way for the formation of non-communicable chronic diseases such as cardiovascular diseases, type 2 diabetes, fatty liver disease, Alzheimer's and cancer.
Anti-inflammatory nutrition that boosts immunity increases body resistance
Noting that dietary components play an important role in inflammation as much as Western-style diets, Alphan said, “Anti-inflammatory and pro-inflammatory components from various foods can determine the degree of inflammatory status in humans. When anti-inflammatory nutrition that increases immunity is applied, resistance to foreign substances entering the body such as viruses, bacteria, microbes is formed and protection function increases, inflammation (inflammatory state) decreases and improvement in wound healing is accelerated.”
What should be in anti-inflammatory nutrition
Prof. Dr. M. Emel Alphan, who made recommendations for an anti-inflammatory nutrition plan, said, “Fruits and vegetables should be consumed 5-10 servings a day. Avocado, olive oil, hazelnut oil and nuts such as hazelnuts, hazelnut paste, peanuts, almonds and walnuts containing monounsaturated fatty acids can be eaten 4-5 handfuls per week (1 handful per day). Whole wheat bread, bulgur, etc. whole grains rich in fiber should be consumed every day, and legumes should be consumed at least 3-5 servings per week. Oily fish containing polyunsaturated omega-3 fatty acids such as sardines, mackerel, sea bream, haddock, salmon and herring should be included in the diet plan at least 2 servings per week. Seafood, walnuts and flaxseed, tea, coffee, herbs, spices, especially turmeric and ginger can be counted among anti-inflammatory foods.”
These foods and drinks trigger inflammatory conditions
Noting that the consumption of foods and beverages that trigger inflammatory conditions should also be considered, Alphan said, “Sugary drinks such as soft drinks, fruit juice and fruit drinks, iced tea trigger inflammatory conditions. Refined carbohydrate foods such as white bread, pasta, rice, fried foods, foods made with processed high-fat meats such as bacon, salami, sausages and hot dogs also trigger inflammation. Cream and butter, full-fat dairy products, partially hydrogenated oils, fatty meat containing saturated fat, chicken and excessive alcohol are among the foods that trigger inflammatory conditions.”
Mediterranean and DASH diets strengthen the immune system
Stating that the Mediterranean diet and the DASH diet, which is a hypertension-specific dietary approach, are among the most important meal planning approaches that include many anti-inflammatory nutrients and are accepted as healthy all over the world, Prof. Dr. M. Emel Alphan said, “These diets strengthen the immune system and increase resistance to diseases. Other factors other than diet; regular exercise, controlling stress and getting enough sleep can help control inflammation.”
