Let’s Start With the Essentials: Eating for Your Immune System
Essential nutrients are those that the body cannot manufacture on its own; therefore, it is essential that the body gather these nutrients from food. Two types of essential nutrients that we will explore today are essential amino acids and essential fatty acids.
Amino acids are the building blocks for proteins in the body, which are in turn responsible for a multitude of tasks in cellular function. There are 9 essential amino acids and they are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Deficiencies of these amino acids can result in a compromised immune system, fatigue, mental distress and disorders, skin and digestive issues, and many other issues. Plant sources are generally considered incomplete proteins because they only provide some of the essential amino acids. The good news is that combining different sources of plant proteins throughout the day will create complete proteins. So, for example rice and beans paired together make a complete protein. Complete proteins are foods that provide all 9 essential amino acids. Complete proteins include meat, poultry, fish, eggs, dairy, buckwheat, edamame, nutritional yeast, pumpkin seeds, and quinoa. Beans and peas (legumes), nuts, seeds, whole grains, and vegetables are all sources of incomplete proteins.
Fatty acids are utilized in proper functioning of body systems, including the brain, the nervous system, the thyroid, the adrenal system, and in cell wall formation. They aid in the breakdown of cholesterol and in regulating the immune system, blood pressure, and inflammation. The 2 types of essential fatty acids are Linoleic Acid (LA), or Omega-6 Fatty Acid, and Alpha-Linoleic Acid (ALA), also known as Omega-3. Omega-6 Fatty Acids are found in abundance in the standard american diet, but Omega-3s are not. The ideal ratio of LA to ALA is 1:1, which means intentionality is key to consuming ALAs. When the ratio skews to 3:1 or 4:1 chronic health issues can ensue. The body breaks down ALA to create EPA and DHA, which are then used for proper functioning. Plant sources of ALA, like flax seeds, pumpkin seeds, soy/tofu, greens and walnuts, are relatively inefficient because the body is only able to convert 3-5 % of the ALAs into EPA and DHA. The best sources of EPA and DHA are fatty fish like salmon, mackerel, anchovies, and krill oil. A good rule of thumb is to aim for 2-3 servings of fatty fish per week.
When eating to strengthen your immune system, a diet rich in fish, legumes, nuts, seeds, whole grains, and fruits and vegetables will help to boost your immune system, reduce inflammation, and reduce your risk of chronic disease.
