By Tavis Piattoly, MS, RD, LDN for Taylor Hooton Foundation | Contributor
When I come across the phrase “Boost Your Immune System” from supplement companies, I often feel uneasy, as it’s primarily a marketing strategy aimed at selling their products. Research has shown that there isn’t anything we can consume or take that will genuinely enhance our immune system, which is a complex network rather than a single entity. Additionally, the intricacies of boosting our immune response are far more complicated than we might assume, as there are numerous cells within the immune system that react to a wide variety of pathogens. It remains uncertain which specific cells should be targeted for enhancement, as this area is still under investigation by researchers. That said, are there dietary or lifestyle changes we can adopt to support our immune system and effectively combat infections or diseases? Let’s explore this further.
Research has shown that there isn’t anything we can consume or take that will genuinely enhance our immune system, which is a complex network rather than a single entity.
What is the Immune System?
The immune system is composed of various organs, tissues, and cells distributed throughout the body. Its key components include the tonsils, lymph nodes, thymus, spleen, lymphatic vessels, and bone marrow. The core of the immune system consists of White Blood Cells (WBCs), which are produced in the bone marrow and traverse the body’s lymphatic vessels, staying closely associated with the bloodstream.
What are the Functions of our Immune System?
The immune system employs three layers of defense against disease-causing pathogens:
-
Barriers – The skin and mucous membranes, along with stomach acid and digestive enzymes, work collectively to block the entry of infections, viruses, and specific diseases into the body.
-
Innate Immunity – WBCs, such as neutrophils and macrophages, provide general defense by engulfing and destroying external invaders and damaged cells.
- Acquired Immunity – WBCs, like T lymphocytes (T cells), specifically target and eliminate infected or cancerous cells. B lymphocytes (B cells) produce antibodies that also identify and destroy infected or cancerous cells.
Clearly, our immune system is highly adaptable, functioning much like a Swiss Army knife to shield us against various illnesses such as cancer, viruses, and infections.
What Habits/Factors Weaken Our Immune System?
- Smoking and tobacco use
- Regular or excessive alcohol consumption
- Lack of exercise or prolonged periods of inactivity
- Poor diet (insufficient fruits and vegetables)
- Inadequate sleep (less than 7 hours per night)
- Poor hygiene (e.g., infrequent handwashing)
- Low Vitamin D levels
- Aging (immune function declines with age)
While some supplements may aid in enhancing immune function, our dietary choices are crucial since a poor diet cannot be compensated for with supplements.
What Nutrients Improve Immune Function?
Since the outbreak of COVID-19, the market for immune system supplements has skyrocketed to $28 million. While certain supplements may help improve immune function, our dietary habits hold the most significant influence, as you cannot out supplement a poor diet. The following nutrients are vital for maintaining a healthy immune system:
Nutrient Function Good Sources
Vitamin A Supports vision, skin health, and Eggs, carrots, sweet potatoes,
immune function pumpkin, fortified milk, dark green
vegetables
Vitamin C Antioxidant; crucial for immune Oranges, sweet red pepper, kiwi,
health; aids in iron absorption strawberries, orange juice
Vitamin D Enhances immune health, Cod Liver Oil, trout, mushrooms,
reduces risk of upper respiratory fortified milk, salmon, egg yolk,
tract infections, supports bones dairy, sunshine
Vitamin E Antioxidant that protects Almonds, avocado, plant-based oils
cell membranes (corn, safflower), leafy green
vegetables, wheat germ, whole grains,
egg yolks, nuts
Folate Essential for DNA synthesis and Leafy green vegetables, legumes,
red blood cell formation orange juice, sunflower seeds
Vitamin B12 Vital for enzyme functions in Meat, poultry, fish, seafood, eggs,
new cells and nerve function milk and dairy products
Vitamin B6 Part of enzymes essential for Chickpeas, tuna, salmon, beef liver,
protein metabolism; aids in chicken breast, breakfast cereals,
red blood cell production potatoes with skin, banana
Zinc Important for immune function, Oysters, beef, yogurt, whole grains
fetal development, protein
synthesis, wound healing, and
growth
Iron Component of red blood cells Red meat, organ meats, fish,
that transports oxygen; necessary poultry, shellfish (clams), egg
for energy metabolism yolks, legumes, dried fruits, dark
leafy greens, iron-enriched and
fortified cereals
Copper Contributes to immune function Beef, liver, oysters, dark chocolate,
and protects against oxidative cashews
damage
Selenium Antioxidant important for Brazil nuts, yellowfin tuna, halibut,
reproduction, DNA synthesis, and ham, shrimp, macaroni, turkey,
protection from oxidative stress cottage cheese
Omega 3 (EPA + DHA) Reduces inflammation Salmon, sardines, mackerel, trout,
flaxseed oil, chia seeds, walnuts
As evidenced, a diverse diet enriched with lean proteins, fatty fish, fruits and vegetables, low-fat dairy, and whole grains provides the essential nutrients needed to bolster our immune system, given the various roles played by each vitamin and mineral. Although you might wish for a miracle pill to resolve your issues, making a few lifestyle adjustments can greatly enhance your immune system and, most importantly, your overall health.
ABOUT TAVIS PIATTOLY, MS, RD, LDN:
Tavis Piattoly, MS, RD, LDN serves as the Education Program Manager and Sports Dietitian for the Taylor Hooton Foundation, educating athletes, coaches, parents, and healthcare professionals about the risks associated with Appearance and Performance Enhancing Substances, dietary supplements, and sports nutrition.
He is currently the Sports Dietitian and Nutrition Consultant at Fairchild Sports Performance in Houston. Additionally, he is an adjunct faculty member for Concordia University of Chicago’s Exercise Science department, where he instructs graduate courses in Vitamins/Minerals, Sports Nutrition, and Exercise and Nutrition for Weight Management.
Tavis previously held positions as the Sports Dietitian for the New Orleans Saints (2006-2013) and the New Orleans Pelicans (2008-2013), as well as with Tulane Athletics (2002-2014) and the Tulane Institute of Sports Medicine’s NFL Players Association Brain and Body program (2013-2016).
ABOUT THE TAYLOR HOOTON FOUNDATION:
The Taylor Hooton Foundation (THF) was established in 2004 in memory of Taylor E. Hooton, a 17-year-old high school student from Plano, TX, who tragically took his own life on July 15, 2003, following anabolic steroid use.
Today, THF is a leading organization focused on educating both youth and adult influencers regarding the dangers associated with anabolic steroids, human growth hormone (HGH), dietary supplements, and other Appearance and Performance Enhancing Substances. For further information or to support the foundation, please visit https://taylorhooton.org/.
