What Is the Immune System and Why Is It Important?

Daily stress, environmental toxins, poor nutrition, and inadequate sleep… All of these can leave our bodies vulnerable. However, nature has gifted us with an incredible defense mechanism: the immune system. This system, which protects our bodies from viruses, bacteria, and other foreign substances, is the cornerstone of a healthy life. So, what exactly is the immune system, and how does it work? Let’s take a look together.

What Is the Immune System?

 The immune system is a complex network of cells, tissues, and organs responsible for defending the body against disease-causing microorganisms. Its job is to recognize harmful bacteria, viruses, parasites, and toxins that enter the body and develop a defense against them. This defense is carried out through antibodies, specialized immune cells, and chemical signals.

When a virus or bacterium enters the body, immune cells immediately recognize the invader and launch an attack. During this process, foreign structures known as antigens are detected, and special proteins called antibodies are produced to neutralize the harmful substance. For example, viruses like coronavirus use specific proteins to attach to cells. Our immune system targets these proteins by producing antibodies that prevent the virus from entering the cell.

Vaccines help train this system. A weakened form of the harmful substance is introduced into the body through vaccination, allowing the immune system to recognize it and produce antibodies. As a result, in case of real infection, the body responds much faster and prevents the disease from developing.

Factors Affecting the Immune System

The immune system is not only linked to genetics but also closely connected to lifestyle. Many factors can either weaken or strengthen it. Here are the main conditions that can negatively impact immune function:

• Irregular and inadequate nutrition
  
• Vitamin and mineral deficiencies
  
• Sleep disorders
  
• Sedentary lifestyle
  
• Excessive stress and anxiety
  
• Use of tobacco, alcohol, and drugs
  
• Environmental toxins such as polluted air and radiation
  
• Poor hygiene
  
• Being overweight or obese
  
• Lack of sufficient sunlight exposure
  

The immune system tends to function less effectively in elderly individuals, making them more susceptible to infections. At the same time, supporting the immune system from childhood is crucial for long-term health.

Vitamins and Minerals That Strengthen the Immune System

For the immune system to function properly, it requires certain vitamins and minerals. These nutrients play a fundamental role in the production, function, and communication of immune cells.

Vitamin A: Supports cell renewal and white blood cell production. Found in carrots, pumpkin, egg yolks, and dairy products.

Vitamins B6 and B9: Involved in protein and cell metabolism. Found in red meat, legumes, and leafy green vegetables.

Vitamin C: A powerful antioxidant that neutralizes free radicals and increases antibody production. Good sources include citrus fruits, strawberries, rosehip, and parsley.

Vitamin D3: Activates immune cells against infections. Sunlight is the best source, while fish and fish oil serve as dietary supplements.

Vitamin E: Protects cell membranes and supports immune responses. Found in green vegetables, seeds, and vegetable oils.

Zinc and Selenium: Play a role in immune cell production. Found in seafood, red meat, and nuts.

Omega-3 Fatty Acids: Reduce inflammation and help regulate immune function. Found in oily fish such as salmon and mackerel.

Beta-Glucan: A natural immune booster derived from yeast. Can be consumed through high-fiber foods.

Probiotics: Balance the gut microbiota, which forms the foundation of the immune system. Most commonly found in yogurt, kefir, and fermented dairy products.

If these vitamins and minerals cannot be sufficiently obtained through natural sources, they can be supplemented through dietary products.

Immune System and Nutrient Interactions

Vitamin and mineral supplements taken to support the immune system may interact with certain medications, leading to unexpected results. For instance:

• Vitamin C absorption may decrease with long-term aspirin use.
  
• Iron supplements may lose bioavailability when taken with tea or dairy products.
  
• Zinc can cause absorption issues when taken with certain antibiotics.
  
• Beta-glucan may cause side effects when combined with immunosuppressive drugs.
  
• Vitamin E may increase the risk of bleeding if taken with blood thinners such as warfarin.
  

Additionally, alcohol and grapefruit juice can interact with many medications and supplements, leading to toxic effects in the liver. These two substances should especially be avoided when using supplements.

Conclusion

The immune system is not something to only think about when illness strikes. To ensure its optimal daily function, it’s essential to maintain habits such as proper nutrition, quality sleep, stress management, and regular exercise.

Let’s not forget:

• The immune system is the body’s defense shield.
  
• Vitamins A, C, D, E, along with zinc, selenium, and probiotics, are essential immune system supporters.
  
• Supplements are helpful but can be harmful if used improperly.
  
• Vaccines are the most effective training tools for the immune system. They enhance antibody production and prepare the body to fight future infections.

A balanced lifestyle enriched with natural foods and food supplements is the most powerful medicine that protects you against diseases.

Reference

İstanbul Sabahattin Zaim Üniversitesi Fen Bilimleri Enstitüsü Dergisi (2020) 2 (1): 14-19

Ervin, R. B. (2011). Healthy eating index-2005 total and component scores for adults aged 20 and over; National Health and Nutrition Examination Survey, 2003-2004