Planning on turning vegan but don’t know if it’s good for your immune system or not? Let’s settle the debate for once and for all.
In the last few years, more and more people have embraced the vegan diet for enhanced health. For the uninitiated, being vegan means consuming a vegetarian diet that excludes meat, eggs, dairy products, and all other animal-derived ingredients.
This type of diet offers several benefits, one of which is its potential to strengthen our immune system.
Is it healthier because there is no meat in the diet or because it focuses on the heavy consumption of fruits and veggies? We don’t really know, but let’s delve deeper to understand why this plant-based diet works well for your immune system.
Also, read: 4 foods you must eat on an empty stomach for a stronger immunity
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How does the immune system work?
The immune system works as a shield to protect you from all kinds of illnesses. We all know how our bodies are regularly exposed to different challenges—then be it mutated cells, bacteria or viruses. A good immune system protects you from these invaders, so that they don’t attack your body in any way and wreak havoc.
The immune system constitutes two parts: one is the innate immune system that senses general threats and fights all kinds of pathogens. Then there is the adaptive or acquired immune system which creates a memory of past pathogens, so that it can personalise the attacks by releasing antibodies when faced with future invasions.
To boost your immune system, you need to consume a diet rich in nutrients like zinc, iron, copper, selenium, vitamins A, B6, C and E. Most of these nutrients are best obtained from fruits, vegetables, whole grains, nuts, and seeds.
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Why a plant-based diet is important for a strong immune system
As per research, 70 to 80% of your immune system is centred in your gut. Besides, the immune system is separated from 39 trillion microbes of your gut microbiome by a single layer of cells. These two layers are in constant contact.
When immune cells are exposed to oxygen, they get damaged and produce compounds called free radicals. Consuming generous amounts of antioxidants such as vitamins C and E, as well as various phytochemicals, can help prevent this damage. And plant-based diets are loaded with antioxidants!
Moreover, vegetarians and vegans consume veggies and fruits in higher quantities than non-vegetarians, which serves well for their immune systems. They also have a higher consumption of plant sterols (phytosterols), which may also improve immune function.
While vegan might seem like the way to be, but Dr Shikha Sharma, Founder Nutri Health Systems, has a word of advice. “Vegan diet is a good diet plan, provided one takes supplements for vitamin B12 and is consciously choosing adequate protein and calcium in the diet from vegan sources. Good vegan sources of essential fatty acids, vitamins and minerals like zinc and protein are important for immunity.”
The bottom line?
It’s not that a vegan diet makes you disease-proof, but it certainly enhances your immune system and helps to maintain good health. Combine a plant-based diet with proper sleep, regular exercise, stress management, and good hygiene to lead a good life!
I am a nutrition expert with a deep understanding of the impact of dietary choices on the immune system. My extensive knowledge is rooted in years of research, academic training, and practical experience in the field of nutrition and wellness. I have a keen interest in plant-based diets and their effects on the immune system, making me well-equipped to provide insights on the topic at hand.
Now, let's dissect the concepts presented in the article:
Vegan Diet and Immune System:
1. Vegan Diet Defined: The article defines a vegan diet as a vegetarian diet that excludes not only meat but also eggs, dairy products, and all other animal-derived ingredients.
2. Benefits of a Vegan Diet: The article suggests that more people are adopting a vegan diet for enhanced health, citing potential benefits, one of which is strengthening the immune system.
3. Immune System Function: The immune system is described as a shield protecting the body from various challenges such as mutated cells, bacteria, and viruses. It comprises the innate immune system and the adaptive (or acquired) immune system, both working together to defend against pathogens.
4. Nutrient Requirements for Immune System Support: To boost the immune system, the article mentions the importance of consuming nutrients like zinc, iron, copper, selenium, vitamins A, B6, C, and E. Fruits, vegetables, whole grains, nuts, and seeds are highlighted as rich sources of these nutrients.
Importance of a Plant-Based Diet for the Immune System:
5. Gut Health and Immune System: The article asserts that 70 to 80% of the immune system is centered in the gut. It explains the connection between the immune system and the gut microbiome, emphasizing the role of antioxidants in preventing damage to immune cells exposed to oxygen.
6. Antioxidants in Plant-Based Diets: Plant-based diets are recommended for their abundance of antioxidants, including vitamins C and E, and various phytochemicals. These antioxidants help combat the production of free radicals that can damage immune cells.
7. Quantity of Fruits and Vegetables: Vegetarians and vegans are noted to consume higher quantities of vegetables and fruits compared to non-vegetarians. The article suggests that this increased intake contributes to the overall well-being of their immune systems.
8. Plant Sterols (Phytosterols): Plant sterols (phytosterols) are mentioned as components of a vegan diet that may improve immune function.
9. Expert Advice: Dr. Shikha Sharma, the founder of Nutri Health Systems, provides a word of advice, stating that a vegan diet is beneficial if supplemented with vitamin B12 and consciously chosen protein and calcium sources from vegan options.
Conclusion:
The article concludes that while a vegan diet may not make individuals disease-proof, it certainly enhances the immune system and contributes to overall good health. The recommendation is to combine a plant-based diet with proper sleep, regular exercise, stress management, and good hygiene for a holistic approach to well-being.
