When someone mentions autoimmune issues, you probably think of serious autoimmune diseases like Cronh’s or Multiple Sclerosis (MS).
But the truth is, there are around 80 autoimmune conditions ranging from mild to severe, and many people suffer from autoimmune-related symptoms that can go unnoticed for what they are.
Symptoms like joint pain, skin issues, fatigue and digestive problems can all be signs of an autoimmune issue, where the body’s immune system mistakenly attacks its own cells.
Luckily, you can manage and potentially reverse autoimmune issues by making smart choices about what you eat and how you live.
On the other hand, ignoring them can cause them to snowball into serious autoimmune diseases like arthritis, chronic fatigue syndrome, or inflammatory bowel disease, to name just a few.
The easiest way to promote a balanced immune response is to consume the nutrients your immune system requires. Without these nutrients, your immune system can’t function properly, resulting in out-of-control inflammation and ongoing damage.
Below, we’ll introduce you to these Immune-Boosting Foods and nutrients and tell you how to get more of them in your diet.
Understanding Autoimmune Issues and Nutrition
Autoimmune diseases can be a bit tricky to understand because they involve your body’s immune system doing something it’s not supposed to do—attacking your own cells.
Under normal circumstances, the immune system protects your body from invaders like bacteria, viruses and other harmful pathogens. It recognizes and destroys these intruders while leaving your body’s healthy tissue untouched.
However, in autoimmune diseases, this immune system goes haywire. It mistakenly identifies healthy cells as threats and launches an attack against them. This leads to the immune system directing its power against healthy tissues, causing inflammation and harm.
This immunity malfunction can happen for various reasons. Some can’t be avoided, such as genetic predispositions or environmental triggers (like pollution in your city). But others are caused by lifestyle factors under your control, such as diet and stress.
Research has found a huge correlation between diet and the development of autoimmune conditions, and this isn’t just because your immune system needs nutrients to do its job. It’s also because much of your immune system is located in your gut [1].
So, the food you consume doesn’t just fuel your immune system—it also interacts directly with immune cells. This means that what you eat—and what you don’t eat—plays a massive role in immune health. Good nutrition can help keep the immune system in check, preventing it from becoming too aggressive.
Alternatively, poor nutrition can harm your immune system, potentially making autoimmune conditions worse.
Here’s how certain foods and nutrients can impact your immune health:
- Anti-inflammatory Foods: Foods like fatty fish, nuts and leafy greens contain omega-3 fatty acids and antioxidants that help reduce inflammation in the body.
- Fiber-rich Foods: Eating plenty of fruits, vegetables and whole grains helps promote a healthy gut. A balanced gut microbiome is important because that’s where many of your immune cells live.
- Vitamins and Minerals: Certain vitamins and minerals, specifically A, C, D and E, are crucial for maintaining a balanced immune response and overall health.
- Processed Foods: Processed and packaged foods often contain artificial additives, preservatives and high levels of sodium, triggering inflammation and contributing to an unbalanced immune system.
- Sugary Foods: Sodas, candies and many processed snacks contain huge amounts of sugar, which can disrupt the balance of the gut microbiome and impair immune function.
Refined Carbs: Foods made from highly processed grains (pasta, white bread, pastries, etc.) can cause spikes in blood sugar and insulin levels, contributing to inflammation. Eating too many refined carbs may impair immune system regulation.
Support a Balanced Immune Response with These 6 Nutrients
The following nutrients have been found to balance the immune system, keep inflammation in check and support overall health, especially for those dealing with autoimmune issues.
Many Americans often do not consume enough of these nutrients, which may be one reason why autoimmune conditions are on the rise [1].
Whether you’re looking to relieve symptoms of an autoimmune issue or prevent one, these nutrients may help.
Vitamin D
Vitamin D plays a big part in making sure your immune system doesn’t go into overdrive and start causing trouble in your body. It helps your cells communicate properly, enabling your immune system to recognize the difference between invaders and your own cells.
Vitamin D comes primarily from sunlight—not food. Because most people spend their days indoors, as many as 95% of Americans don’t get enough of vitamin D to fuel their immune systems [2]. Luckily, supplements can help.
According to research, taking a vitamin D supplement reduces the chance of getting an autoimmune condition by 22% [3].
Vitamin C
It’s no mystery that vitamin C is an immunity booster. But this vitamin isn’t just effective at helping you fight off the sniffles. As a potent antioxidant, it also reduces inflammation and oxidative stress, a type of damage to cells caused by free radicals.
This is particularly important in autoimmune diseases, where oxidative stress is often elevated. In studies, vitamin C has been found to control autoimmune diseases, slowing their progression and reducing symptoms [4,5]. Vitamin C is found in citrus fruits, bell peppers, berries and spinach.
You can also get plenty from a vitamin C supplement or a daily multivitamin.
Vitamin A
Vitamin A helps maintain the health of skin and mucosal cells (like those in your nose, throat and gut). These cells are the body’s first line of defense against intruders.
Vitamin A also helps immune cells function like they ought to. In this way, it supports your body’s ability to fight off infections while also helping to prevent the immune system from attacking its own tissues.
Evidence suggests that vitamin A supplements may stop the progression of autoimmune conditions, so if you are experiencing any symptoms, now may be the right time to add a multivitamin to your diet [6].
You can also get more vitamin A by eating leafy greens, tomatoes, eggs and mango.
Curcumin
Curcumin is one of the most powerful antioxidant and anti-inflammatory nutrients ever studied. Found in the turmeric root, curcumin inhibits key molecules that play a role in inflammation, stopping inflammatory damage before it starts.
As an antioxidant, it has also been found to regulate the immune system and help alleviate or prevent many autoimmune conditions [7]. Curcumin only comes from turmeric, though it’s a common ingredient used in Indian dishes.
The most practical way to get it is to take a curcumin supplement. Just be careful because your body can’t absorb curcumin easily.
That’s why taking a liposomal curcumin supplement is important. When curcumin is combined with liposomes, your body can absorb it up to ten times more effectively.
B Vitamins
B vitamins are responsible for helping you turn food into energy, boosting your metabolic power. The immune system and immune cells require a lot of energy to do their job, so B vitamins help to fuel your immune system while supporting a balanced inflammatory response [8].
B vitamins also promote nerve health, and studies have found that taking a B complex supplement may help improve nerve-related autoimmune conditions [9].
Vitamin B12 is particularly important for immunity, and B12 deficiency has been directly correlated to immune system malfunction [10].
B vitamins come from many different plant-based and animal sources, so it can be tough to get all of them each day. Taking a B complex supplement is a popular solution.
Collagen
Collagen is the most abundant structural protein in your body, and it plays a crucial role in building joints, bones, ligaments and other connective tissues.
The most common autoimmune disease, arthritis, targets joints and connective tissues causing inflammation and pain. Studies have found that taking collagen may help repair these tissues, potentially easing symptoms and improving joint function [11].
Your body makes its own collagen. However, it becomes less efficient at collagen production as you age. So, as you get older, you may choose to add a collagen supplement to your diet.
You can also boost your intake of collagen by eating bone broth, cartilage and organ meats.
We’re Living in The Age of Autoimmune Diseases—But You Can Fight Back
Autoimmune diseases are on the rise, and scientists suggest that our diet may be part of the problem.
As the American diet has grown less healthy, rates of autoimmune conditions like Crohn’s disease, lupus, arthritis and many more have skyrocketed—and that trend continues today [1].
But there is good news.
In non-genetic cases, you have control over your immune health. By getting all of your essential immune-balancing nutrition from healthy food choices and supplements, you may be able to prevent or reverse autoimmune conditions.
We recommend the Manna Anti-Inflammatory Bundle for comprehensive immunity nutrition. It’s packed with powerful antioxidants like curcumin, restorative collagen, and loads of vitamins and minerals that regulate inflammation and immunity.
As part of an anti-inflammatory diet, these nutrients can help rid your body of inflammation and prevent the development of chronic illness.
FAQ
Immune-boosting foods are nutrient-rich items that support and strengthen the immune system, helping to prevent illness and manage autoimmune conditions. Examples include foods high in vitamins, minerals, antioxidants, and anti-inflammatory compounds.
The Anti-Inflammatory Bundle includes three key products: Liposomal Curcumin, Liposomal Collagen Peptides, and Joint Relief. These supplements are designed to support a balanced immune response and reduce inflammation.
Liposomal Curcumin is a powerful antioxidant and anti-inflammatory agent derived from turmeric. It helps reduce inflammation, supports immune health, and improves overall well-being. The liposomal form enhances absorption, making it more effective.
To support a balanced immune response, consider limiting processed foods, sugary snacks, and refined carbohydrates, as these can contribute to inflammation and negatively impact immune function.
Joint Relief is formulated with ingredients that target inflammation and support joint health. It helps alleviate discomfort, improves joint flexibility, and promotes overall joint function.
Sources:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8620243/
- https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overview
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9010814/
- https://pubmed.ncbi.nlm.nih.gov/7919130/
- https://journals.sagepub.com/doi/full/10.1177/20406223211047026
- https://pubmed.ncbi.nlm.nih.gov/24659064/
- https://www.frontiersin.org/journals/immunology/articles/10.3389/fimmu.2022.896476/full
- https://www.scirp.org/journal/paperinformation?paperid=89891
- https://www.mdpi.com/2072-6643/14/6/1273
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1905232/
- https://pubmed.ncbi.nlm.nih.gov/8378772/
