Nutritional Advice for Autumn

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Which nutrients are essential for the proper functioning of the immune system

For the immune system to function correctly, vitamins A, C, E, and D, as well as minerals such as selenium, zinc, and iron, are indispensable. Attention should also be paid to antioxidants and polyunsaturated fatty acids from the omega-3 and omega-6 families.

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Vitamin A (retinol)

It has a substantial impact on the immune system. A deficiency in this nutrient can lead to dysfunctions in the immune system (e.g. reduced macrophage activity and negative effects on the number of T lymphocytes), which can result in an increased risk of infectious diseases and an increase in mortality. Retinol is also responsible for maintaining the continuity of the mucous membranes, which prevents the entry of microbes. Immune cells are highly sensitive to oxidative stress, and beta-carotene (provitamin A) has strong antioxidant properties, protecting the immune system from harmful effects of oxygen. Sources of vitamin A include vegetables (e.g. carrots, celery, spinach, beets, broccoli), fruits (e.g. apricots, peaches), milk and dairy products, eggs, butter, and liver. Vitamin A deficiencies are rare in developed countries, particularly at risk are premature babies, individuals with cystic fibrosis, or those with impaired pancreatic function.

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Ascorbic acid and its salts

It is a potent antioxidant that acts as a neutralizer on reactive oxygen forms. Its immunostimulating properties encompass increasing cytokine production and reducing the immunosuppressive effects of histamine. It also fulfills a significant role in upper respiratory ailments, especially in the common cold. Vitamin C is present in substantial quantities in red pepper, parsley, black currants, kiwi, cabbage, strawberries, and citrus fruits. A deficiency of this vitamin can be observed in smokers, individuals who adhere to an unbalanced diet, and those who abuse alcohol and drugs, as well as in patients with malabsorption syndrome and cancer.

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Vitamin E (tocopherol)

Vitamin E also serves as a highly potent antioxidant and plays a significant role in maintaining the permeability of cell membranes. Alpha-tocopherol inhibits the action of protein kinase C, which impacts the transmission of signals for cytokines from receptors to neutrophils, macrophages, and monocytes. The best sources of vitamin E include oils (sunflower, soybean, corn, wheat germ), fish, poultry, milk, and leafy greens. Premature infants and elderly individuals may be prone to deficiencies.

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Vitamin D3 and its salts

Apart from its crucial role in regulating calcium economy and bone metabolism, Vitamin D3 also plays a significant role in enhancing the functioning of the immune system (M. Muszka, M. Klinger 2014). Deficiencies in its absorption are closely linked to the development of cancerous diseases (stomach, colon, breast, or lymphatic system), autoimmune and infectious diseases. Vitamin D3 deficiency is a global issue affecting both Poland and the rest of the world. The skin is the primary source of Vitamin D3 production, which occurs through exposure to sunlight. In Poland, the most effective production of Vitamin D3 takes place between May and September, from 10:00 to 15:00. However, Vitamin D3 can also be obtained from food. Diet, however, can only meet up to 20% of the daily requirement - the highest concentration of Vitamin D3 can be found in fish (eel, salmon, herring, mackerel, cod, tuna), which are also a source of valuable Omega-3 fatty acids, recommended for many conditions. Vitamin D3 is also present in egg yolk, shiitake mushrooms, yellow cheese, cow's milk, and breast milk (A. Rusińska et al. 2018). Supplementation should be tailored to age, body weight, sun exposure, as well as diet and lifestyle. It is recommended to perform a blood test to measure the level of 25(OH)D before taking the supplement to select the appropriate dose of the preparation.

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Selenium - a powerful antioxidant and immune system booster

Selenium is a powerful antioxidant that also boosts the activity of the immune system. A deficiency in this element can lead to reduced activity of T lymphocytes, macrophages, and NK cells. Selenium is supplied through liver, fish and seafood, nuts, cereal products, and dairy products.

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Consumable chestnut

It has a considerable impact on the immune defense mechanisms of the body (activating thymulin produced by T lymphocytes, which is responsible for T lymphocyte production). Products rich in consumable chestnuts include: meat, liver, rennet cheeses, rye bread, eggs, and buckwheat groats.

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This element is the iron

It is responsible for the correct operation of the immune system cells. The lack of this component may lead to an increased risk of infections, contagions, and a reduced bactericidal activity. The main sources of iron are meat products, especially offal, and products made from them, as well as cereal products.

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Essential unsaturated fatty acids belonging to the n-3 (omega-3) and n-6 (omega-6) groups

They also impact the immune system of the body by influencing the synthesis of inflammatory mediators such as cytokines, biogenic amines, or eicosanoids. Omega-3 fatty acids are characterized by anti-inflammatory properties, which consist in reducing the production of pro-inflammatory eicosanoids and cytokines. The acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are of particular interest, as they are associated with the modulation of the body's immune function. It is therefore worth considering the inclusion of fatty fish in the diet, on average twice a week. In case of non-consumption of fish, it may be beneficial to supplement the diet with a supplement containing omega-3 fatty acids.

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Other factors significantly impacting immunity

For the proper functioning of the immune system, it is necessary to ensure sufficient quantity and quality of sleep (at least 7 hours a day), regular physical activity, and effective stress management. Sleep plays a crucial role, as the strongest response of the immune cells occurs at night, when the level of lymphocytes is highest. In today's lifestyle, it is difficult to avoid stressful situations. Stress has a significant negative impact on the immune system, significantly increasing susceptibility to viral infections and respiratory diseases. Effective stress management, regular, moderate physical activity 4-5 times a week significantly reduces the frequency of infections and alleviates their course.

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Food products that reinforce the body's natural defense mechanisms

For centuries, it has been exploited as a functional food and spice, as well as a traditional cure against various maladies, including infections. Clinical trials have confirmed that regular garlic consumption reduces the risk of viral infections. Its health properties stem from the presence of organic sulfur compounds (allicin, diallyl sulfide, ajoene) and polyphenols (quercetin, gallic acid, beta-resorcylic acid, pyrogallol) (R. Rouf et al. 2020).

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Ginger

In periods of reduced immunity of the body, it is recommended to include ginger in the diet. Research shows that it can prevent viral infections caused by the syncytial respiratory virus (RSV) (J. Chang et al. 2012). Ginger is also a good choice during a cold. You can prepare so-called Golden milk with it, which relieves sore throat and cough. In addition to ginger, you will need: milk or vegetable drink, turmeric, honey and vegetable oil, you can also add a pinch of pepper and cinnamon.

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Onions

It consists of significant amounts of organic sulfur compounds, rendering it an effective bacterial killer. It is also a source of vitamin C, zinc, selenium, and magnesium, which fortify the immune system. Other plant-based products with anti-inflammatory properties should also be taken into account, such as oregano, cayenne pepper, cabbage, cinnamon, aloe, melissa, green tea, aronia berries, ground ivy, or daisy.

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Summary

A well-composed diet plays a crucial role in the correct functioning of the immune system. During the autumn and winter period, it is recommended to include in the diet foods rich in vitamins A, C, E and D, as well as mineral ingredients such as selenium, zinc and iron. It is also important to pay attention to the high consumption of vegetables and fruits, which are a source of antioxidants. Therefore, it is advisable to support the body's immune system through adequate intake of these nutrients. However, other key factors that influence the proper functioning of the immune system, such as adequate sleep, stress avoidance and regular exercise, should not be neglected.