The immune system, or immune defense, is a complex mechanism that protects living organisms from diseases by recognizing and eliminating viruses, bacteria, fungi, and tumor cells. To minimize the risk of illness, the immune system must be supported and strengthened. This way, our body regains its resistance to diseases. Strengthening the immune system cannot be achieved simply by consuming a single herb or vitamin. Instead, it requires a well-balanced diet that includes all beneficial nutrients. Ensuring the smooth operation of all processes within this complex system is essential. The first step is to eliminate factors that harm the immune system. Maintaining a healthy lifestyle is just as crucial for the immune system as it is for all other body systems. For the immune system to protect us from infections and conditions such as cancer, its components must work in harmony.
Immunity Begins in the Gut
Seventy percent of the immune system resides in the intestines, which serve as the primary absorption site for all the nutrients we consume. In other words, we can consider the gut as the conductor of the immune system’s orchestra. Therefore, a healthy gut plays a crucial role in protecting us from diseases. To achieve this, it is necessary to avoid stress, alcohol, smoking, and processed foods while maintaining a balanced and healthy diet.
Our intestines are home to billions of beneficial bacteria that support immunity. These bacteria are known as probiotics, while their food sources are called prebiotics. A healthy gut flora, achieved through a diet rich in probiotic and prebiotic foods, is one of the most important steps in fighting pathogens. To support immunity, it is essential to consume fermented foods such as kefir, homemade yogurt, and pickles, along with prebiotic foods like bananas, oats, legumes, onions, garlic, and natural honey.
Beware of Anemia
For a strong immune system, the body's metabolic processes must function without disruption. Various enzymes and cofactors play a role in each step of these metabolic processes. A deficiency in any of these parameters can disrupt the entire system, and if left unaddressed, this deficiency can weaken the immune defense against viruses and bacteria, increasing susceptibility to diseases.
Individuals with anemia, vitamin D deficiency, vitamin B12 deficiency, iron deficiency, zinc, or magnesium deficiency should undergo blood tests to assess their levels and take the necessary supplements.
Get Enough Sleep
Getting at least five hours and at most eight hours of sleep each night is crucial for maintaining hormonal balance in the body. Melatonin, the most potent known antioxidant, must be produced in sufficient amounts, which requires sleeping in a dark environment between 11:00 PM and 4:00 AM.
Eat a Colorful Diet
Antioxidants, the key defenders of our immune system, are hidden within the colors of food. Flavonoids, which give foods their color, help protect cells from damage and shield us from diseases. Eating a variety of colorful foods provides access to different antioxidant groups, creating a strong immune foundation. Red and purple fruits, in particular, have the highest antioxidant capacity.
Omega-3
Inflammation in the body is primarily caused by an imbalance between Omega-3 and Omega-6 fatty acids. While our daily diet is rich in Omega-6, it often lacks sufficient Omega-3 sources. Since dietary intake of Omega-3 is typically inadequate, regular supplementation is necessary. Research has shown that EPA and DHA, two key components of Omega-3, enhance immune cell function by reducing stress-related responses that negatively impact cellular health. In addition to consuming fish twice a week, daily Omega-3 supplementation is recommended.
RD. Aysun İpek
Dietitian and Nutrition Specialist
