Eat right to support the function of your immune system writes Susan Bowerman

WHEN you stop to think about how hard your immune system works for you, its nothing short of amazing.

Its an incredibly complex system that works nonstop to protect and defend your body from infection-- and its also a system that depends on good nutrition in order to

function properly.

As Malaysia does not experience the four seasons, residents are fortunate that they dont have to deal with sickness that tends to come with cold weather.

However, Malaysias weather can also be tricky; it can be hot and dry or wet and rainy. Studies have shown that

heat waves can reduce the bodys immune response to the flu, or affect vaccines and nutrition. This is why strengthening your immune system is so important. Your immune system is made up of your own personal army of soldiers.

They protect your body by identifying anything foreign, from a virus to a bacteria to a parasite, and then seeking it out and destroying it.

Our bodies depend on proper nutrients and a healthy lifestyle to keep our defenses strong.

Eat healthy to ensure your immune system works at its best.

GET IT RIGHT

Here are three nutrition tips to help you keep your immune system in tip-top shape:

Good Nutrition

1. Protein

Your immune system has some special forces in the form of white blood cells. These cells produce specialised proteins called antibodies that seek out and destroy invading viruses and bacteria. Since antibodies are proteins, you need adequate protein in the diet to ensure

youll be able to manufacture the antibodies your body needs.

Healthy protein foods, like fish, poultry, lean meats, soy foods and low-fat dairy products provide the building blocks that your body needs to make these specialised proteins.

2. Fruit and Vegetables

Fruit and vegetables are key players in immune system health because theyre great sources of vitamins A and C, as well as phytonutrients. Vitamin C encourages your body to produce antibodies, and vitamin A supports the health of your skin and tissues of your digestive tract and respiratory system. All of these act as first lines of prevention against foreign invaders.

Many of the phytonutrients found in fruits and veggies act as antioxidants, which can help reduce oxidative stress on the body that may weaken your bodys ability to

fight of illness.

3. Good Bacteria

Keeping your digestive system healthy is also important in supporting immune function. Your digestive tract is home to trillions of bacteria that have numerous functions in promoting health. Some strains of bacteria help you break down the fibre in your food, others consume intestinal gas, while others produce vitamins like vitamin K and vitamin B12.

When your system is populated with these good bacteria, they also serve to crowd out the potentially harmful bacteria that might enter your digestive tract. Some of the best sources of these friendly bacteria are cultured dairy products, like yogurt and kefir.

As you know, whenever youre trying something new, make sure to check with your doctor or other professional about the amount thats right for you. Some people suffer medical conditions that affect the operation of their immune systems. Diet alone wont improve the function of a compromised immune system.

But for healthy people, eating well can keep your immune system healthy and strong.

To help your body in the fight against foreign invaders, your internal army needs the best nutrition possible. So call in the troops!

Consume balanced meals.

*The writer is senior director, worldwide nutrition, education and training for Herbalife Nutrition.

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Nutrition for the immune system - New Straits Times