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TeaThe gut is where the microbiome and the immune system meet. The immune system is a complex network of disease-fighting cells that protect the body from harmful antigens and toxins released by pathogens, including bacteria, viruses, parasites, and other microorganisms. About 70 percent of the immune system is Located Keeping the gut and therefore the gut healthy is important for the better performance of the immune system.
The gut microbiota that comprise the gastrointestinal tract plays a major role in maintaining immune homeostasis and managing health outcomes. NS Change Microbiota cultures in the gut are responsible for immune dysfunction, production of toxins, inflammation and autoimmune disorders.
A 2020 Review Published in Cell Research noted that microbiome-immune system crosstalk is associated with a variety of non-communicable and autoimmune diseases, including inflammatory bowel disease, celiac disease, rheumatoid arthritis, metabolic syndrome, neurodegenerative disorders, and malignancy.
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Poor nutrition and immune system
The relationship between diet and the immune system is bidirectional. What we eat every day has a huge impact on inflammation, gut microbiome balance, gut barrier function and disease outcome. growing body of evidence Explains the link between diet quality, gut health, and immunity.
a western style Diet Commonly high amounts of trans fatty acids, refined carbohydrates, ultra-processed foods, salt, additives and are lacking in healthy food groups such as colorful vegetables, low-sugar fruits, fish, proteins, antioxidants. This type of diet, along with overeating and a sedentary lifestyle, was found to be associated with chronic inflammation that leads to non-communicable diseases and alters the immune system.
Ultra-processed foods are lacking in many micronutrients, many of which, such as vitamin D, zinc, selenium, vitamin C and B vitamins, are essential for optimal immunity. Celebration. Sweetened fruits and drinks – Cakes, candy, processed cereals and fruit juices are linked to leaky gut syndrome and promote the growth of pathogens in the gut and eliminate beneficial bacteria colonies. It also adversely changed the gut microbiota Promote Swelling. more Added salt was found to trigger or worsen certain autoimmune disorders, including rheumatoid arthritis.
Researcher Mohamed Idir and his colleagues address the importance of adequate Situation of vital nutrients to effectively reduce inflammation and oxidative stress, thereby strengthening the immune system during the Covid-19 crisis. The authors also noted that a poor diet was associated with increased levels of inflammatory proteins, including tumor necrosis-alpha (TNF-alpha), C-reactive protein (CRP), and interleukin-6 (IL-6).
Read also: Are you gaining weight? get gut-healthy
What to eat for a healthy gut?
Keeping your gut happy is extremely important for a well-functioning immune system. Diverse Category A diet rich in colorful vegetables, low-sugar whole fruits, beans, legumes, whole grains, protein and probiotics helps maintain diversity in the gut microbiome culture. For example, people from rural areas of Africa and South America consume a diverse diet, thus having better gut microbiome diversity than people from urban areas in Europe and the United States, as reported by researchers. . Italy And America.
The Mediterranean diet is beneficial for the gut and immune system. This diet is made up of vegetables, legumes, nuts, fruits, whole grains, olive oil, fish and other nutritious foods that make it rich in antioxidants, polyphenols, unsaturated fatty acids, vitamins and minerals. Research The Mediterranean diet has been linked to protection against diseases caused by chronic low-grade inflammation, including cancer, diabetes, obesity, atherosclerosis, metabolic syndrome and cognitive impairment. following a Mediterranean-style diet for a long time prove A beneficial modulation in gut microbial cultures in humans as well as in experimental animal models such as rodents.
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Mediterranean diet
The Mediterranean diet is also rich in fiber, which is ideal for the gut microbiome. Dietary fiber gets fermented by the gut microbiome and produces short-chain fatty acids (SCFAs) – acetate, propionate and butyrate – as end products. SCFAs are important for modulating the immune response and maintaining the immune defensive function of the intestinal epithelium.
Eating more plant-based foods ensures adequate nutrients in your daily diet. A plant-based, flexitarian diet includes fruits, green leafy vegetables, olive oil, nuts, seeds, and also includes eggs, fatty fish, lean proteins. These food groups are rich in antioxidants, vitamins and minerals – vitamin A, vitamin C, zinc, vitamin E, B6, B12, copper, folate, iron and selenium, which are important Cooperation Immune system.
Plant-based diets are also rich in polyphenols, beneficial plant compounds that help lower blood pressure, inflammation, oxidative stress and promote heart, brain and gut health. Polyphenols reach the colon directly and are digested by gut bacteria and thus play a beneficial role in modulating gut microbiota structure and function. Foods rich in polyphenols are green tea, almonds, red grapes, onions, berries, broccoli, cocoa, and sugar-free dark chocolate. A 2020 Study 20 reported that polyphenols from cocoa promote the growth of beneficial gut bacteria, such as Lactobacillus and Bifidobacterium, while reducing the number of pathogens, such as Clostridium perfringens. However, dark chocolate and other cocoa-containing foods are usually high in refined sugar and need to be eaten in moderation.
Probiotic foods such as Greek yogurt, kefir, sauerkraut contain beneficial “living microorganisms” that exhibit a preventive and therapeutic effect by protecting the lining of the gut, maintaining internal microbial balance, and exerting both adaptive and innate immunity.
The human gut is home to multi-functional microorganisms, collectively known as the gut microbiota. These microbiomes work synchronously with human cells to deliver maximum health benefits to the host. The gut microbiome plays an important role in controlling nearly all important physiological events, including inflammation, metabolism, appetite, mood, neurological outcomes, psychiatric disorders, metabolic syndrome and immunity. Maintaining a healthy gut by eating a varied, whole-food-based diet, along with regular physical activity, is recommended for optimal health promotion, preventing serious diseases, and overall well-being.
Subhashree Ray is a Doctoral Scholar (Ketogenic Diet), Certified Diabetes Educator, and a Clinical and Public Health Nutritionist. She tweets @DrSubhasree. Thoughts are personal.
This is the final article in a three-part series on gut health. NS First The article focuses on the relationship between gut and weight gain. NS Second Article on the connection between the gut and mental health.
(Edited by Srinjoy Dey)
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