The immune system, our body’s defense system.
It is the system in charge of combating different infectious agents. This system forms a large network that includes organs, blood cells called “leukocytes”, proteins (antibodies) and other chemical compounds. The immune system has the ability to identify and destroy antigenic agents, foreign invaders in our body, once this happens it stores the foreign agent in its memory to act more quickly and efficiently in the future. (1)
The immune system is also made up of organs and tissues of the lymphatic system, such as the thymus, spleen, tonsils, lymph nodes, lymphatic vessels, and bone marrow. (2)
The function of the immune system
Protect our body from any external agent that is potentially harmful such as: bacteria, viruses, parasites, etc. destroying it or stopping its expansion. (1)
What are the types of immunity?
The immune system is divided into three different types of immunity: (3) (4)
- Innate immunity: This is the protective barrier with which we are born, it is responsible for preventing harmful substances from affecting our body.
- Active or adaptive immunity: This barrier is developed when we are infected or vaccinated against an antigen (substance unknown to our body), adaptive immunity can last for many years, depending on the disease.
- Passive Immunity: This barrier is acquired from an external source and its duration is short. For example, newborn babies have antibodies from their mothers. This type of immunity gives them immediate protection, but it only lasts a few weeks or months.
How is the immune system activated?
It is usually activated by the presence of an antigen, once the germ or substance enters our body, our immune system proceeds to recognize and fight it. Fulfilling these steps: (5)
- Recognition of a foreign antigen and production of antibodies by B lymphocytes. Antibodies are proteins that act by initiating the immune response against antigens.
- T cells directly attack antigens while releasing other chemicals that help mount the immune response.
- Control and end the attack: The body develops a special memory, which is part of acquired immunity, to recognize the antigens and respond to them the next time.
Being this set of functions part of what we call the immune response.
How do we know that our immune system is weak?
When our body cannot respond to the attack of an antigen, a disease develops, which may occur: allergies, autoimmune diseases, infections, among others. (1)
Factors that can influence a weak immune system
- An unhealthy lifestyle: People who do not meet their sleep hours, lack nutrients in their diet and suffer from stress continuously. (6)
- Age: when we reach the stage of older adulthood, the immune system slows down and this increases the risk of diseases. (7)
- Pregnancy: during this condition women are more susceptible to infectious diseases. (8)
Foods that strengthen the immune system
Nutrition is considered to fulfill one of the most important and essential roles for the integrity and proper functioning of the immune system. Some of the micronutrients that we should consider in our diet are: (9)
- Vitamin A (beta carotene)
- Folic acid
- Vitamin B6 and Vitamin B12
- Vitamin C
- Vitamin D
- Minerals such as: iron, zinc, copper and selenium.
Now what foods contain these macronutrients?
According to the Universidad de los Andes clinic, these would be some of the foods associated with strengthening our immune system: (10)
- Fruits:
Kiwis, oranges, lemons (vitamin C)
Blueberries, strawberries, raspberries (Antioxidants)
- Vegetables:
Onion, garlic, cabbage, kale, spinach, cauliflower and broccoli (Antioxidants)
Carrot and pumpkin (Vitamin A).
- Vitamins and minerals:
Meats, For its contribution of Iron, Zinc and Vitamin B12.
Legumes for their contribution of Minerals
Fortified dairy for its contribution of Vitamin D.
Eggs for their contribution of vitamin A.
Benefits of moderate exercise on the immune system
Moderate exercise has been linked to strengthening the immune system. It can help reduce inflammation and regenerate immune cells. (6)
Some activities you could do: Riding a bike, taking daily walks of between 20 and 30 minutes, going to the gym, aerobics, etc. Remember that part of a healthy lifestyle that includes physical activity also includes a balanced diet and proper hydration. You can learn more about proper hydration here.