Give It a Boost !

Presented by Sandra L. Owen, BSN, MEd, FASHAClinical Instructor, EmeritaGeorgia State University

What is the first-line barrier against bacteria?

The skinVitamin A plays a major role in

the production of connective tissue, a key component of the skin. When you eat foods containing beta-carotene, your body changes it into vitamin A

A half-cup serving of sweet potatoes provides 40% DV of vitamin A. Other good sources are carrots, squash, and cantaloupe

What habits weaken the immune system? Eating or drinking 100gms.of sugar

reduces WBC’s ability to kill germs by 40%.Being overweight or obese affects the ability of WBC’s to multiply, produce antibodies, and rush to the site of infection.

For adults, drinking 3 or more drinks suppresses the ability of WBC’s to multiply, inhibits the killer WBC’s, and lessens the ability of the macrophages to devour invading undesirable germs. * one drink is 12 ounces of beer, 5 ounces of wine, or 1 ounce of hard liquor.

The Human Immune System

Let Us Now Refresh our Understanding of the Immune

System

Five Stages of Immune Response

1. Macrophages identify the invaders

2. Helper T cell calls for help.

3. B cell tags the invaders with antibodies

4. Killer T cells destroy the invader.5. Memory T and B cells remember the invaders

What are free radicals and how do they weaken the immune system?

An atom or group of atoms with at least one unpaired electron; in the body it is usually an oxygen molecule that has lost an electron and will stabilize itself by stealing an electron from a nearby molecule.

Three ways free radicals weaken the immune system

1. All of the immune cells are damaged by free radicals as they loose electrons to the free radicals.2. Free radicals knock out communication between immune cells affecting proper operation of the immune cells during the five stage response.3. Free radicals cause an over production of

nitric oxide in the macrophage damaging the macrophage thereby impairing its ability to fight off invaders.

Antioxidants to the Rescue!1.An antioxidant is a molecule capable of slowing or preventing the oxidation of other molecules.

2. Oxidation is a chemical reaction that transfers electrons from a substance to an oxidizing agent.

3. Oxidation reactions can produce free radicals, which start chain reactions that damage cells.

Thus we can boost the immune system through nutrition! 1. Vitamin C prevents the

production of free radicals and reduces DNA damage in immune cells.

2. Some sources of vitamin C include berries, cantaloupe, kiwi,red, green, or yellow peppers, sweet potatoes, tomatoes, broccoli, brussels sprouts, and cauliflower.

Boosting the Immune System Through Nutrition

1. Vitamin E is a powerful fat-soluble antioxidant. It protects cellular membranes of the immune system and other cells by trapping free radicals and enhances the effectiveness of white blood cells.2. Some sources of vitamin E include mustard and turnip greens, nuts, spinach, broccoli, carrots, sunflower seeds, mangoes, papaya, and pumpkin.

Boosting the Immune System Through Nutrition

Vitamins B6 and B12 indirectly contribute to antioxidant defenses having considerable influence on the immune system. A deficiency of these vitamins will create abnormalities in the immune system.Some B6 sources include tuna, banana,

chicken, turkey, salmon, cod, and snapper. Some B12 sources include salmon, shrimp, scallops, halibut, lamb, and snapper.

Boosting the Immune Through Nutrition

Metallic micronutrients such as copper, zinc, and selenium reduce oxidative stress due to free radicals and increase production and activity of WBC’s. Deficiencies in children have been linked to immune deficiency and infection.Copper sources include beef, beans,

potato, cooked Shitake mushroomsZinc sources include beef, turkey, chicken, milk, cheese, peanuts, beans, whole wheat bread.Selenium sources include garlic, snapper, halibut, salmon, shrimp, and turkey.

What About Probiotics ?Intestinal tract relies on live bacteria to help support a robust intestinal immune system.

Some sources of probiotics include yogurt, aged cheese, and buttermilk that includes lactobacillus which stimulates natural immunity by improving phagocytic and natural killer immune cell activity. Additional sources are pickles, sauerkraut, and sour dough bread.

What is your plan of action?

Take the challenge to incorporate antioxidant foods in your family’s meal plan and Boost Your Immune System increasing the likelihoodFor better health!