How to boost immunity.

Eat your veggies to boost immunity

The number of people in Australia who follow vegetarian or plant-based diets is growing rapidly. People might choose to be vegetarian for ethical, cultural or health-related reasons.

  While not all vegetarian are necessarily following a healthy diet, research shows vegetarianism can have many benefits for health. One we're learning more about is its potential to strengthen our immune systems.

  We're still working out what aspect of vegetarian diet may be responsible for this whether it's lack of meat or the emphasis on plant-based foods.

  But we think higher volume of foods including fruits, vegetables and legumes seen in vegetarian diet is likely to have a lot to do with any associated health benefits. 

1.What do vegetarians eat?

  Vegetarian diet are comprised of combination of fruits, vegetables, whole grains, nuts and seeds, legumes and, for some dairy and eggs.

  There are many types of vegetarian eating patterns, from vegan (no animal products) through to lacto-ovo (some animals products such as eggs and dairy). But each avoid eating meat. 

  There are also a few semi-vegetarian approaches which include eating small amount of some meats. People who primarily follow a vegetarian diet but include fish are referred to as pescetarian, while those who occasionally eat other forms of meat are considered flexitarian.
  But studies show that balance vegetarian eating patterns could be good for immune system and the related response of the body.

2.Defending from attack 
  Our bodies are faced with daily challenges such as getting rid of toxic chemicals and defending against nasty viruses. The immune system is "switched on" in response to these attack
  Having healthy immune system is important, as it prevents us from becoming sick. A healthy immune system can be supported by a number of lifestyle factors including adequate sleep, healthy body weight and regular physical activity. It can also  be substantially affected by the foods we eat need drink.
  Some research has found following a vegetarians diet could improve our immune systems.
  People following vegetarian diet tend to have lowered levels of white blood cells, our natural defender cells. This is the case for vegetarian diets including vegan, lacto-vegetarian and lacto-ovo vegetarian.
  Having very low level of these cells is not ideal as it can affect the body's ability to fight infection. However, having just the right number of white cells within a healthy range may reduce your chances of getting sick.

3.An added shield of protection
  As well as helping the immune system, vegetarian diet may also help our body with a related process called inflammation. Vegetarian diets have been shown to prevent inflammation due to the antioxidant component within the foods.
   Inflammation occurs when the body releases cells too attack unwanted pathogens or respond to injury. It may result in redness 
to an area of the body or the release of certain chemicals inside our bodies. Inflammation is a protective measure that the body uses to
stay as healthy as it can.
   People who follow vegetarian diets have lower levels of some of these chemicals (called C-reactive protein and fibrinogen) compared to people following a non vegetarian diet.
  This means people maintaining vegetarian diet long-term are at a lower risk of getting type 2 diabetes, heart disease or even some cancers. Each of these chronic disease is associated with increased inflammation in the body. This shows in blood test by increased levels of C- reactive protein, as this is a signal of systemic inflammation. 
  The reason why vegetarians have lowered levels of inflammation remains to be fully understood.
  All of these nutrients have been shown to improve level of inflammation in the long term may influence the body's immune response as an added bonus.

4.Should I switch to a vegetarian diet?
  Going vegetarian may not be for everyone. 
  And it's unwise to start a new eating pattern without understanding the potential impact it can have on your health.
  Vegetarian diets that are inappropriately balanced can lead to an increased risk of iron, zinc, and vitamin B12 deficiencies. This can be detrimental to overall health, particularly if followed for extended period of time.
  The risk may be grater for certain groups of people who have added nutrients needs due to life stage, gender or for another health related reasons.
  So vegetarian eating should always be undertaken carefully and under professional guidance, preferable that of dietitian, to minimize these risk.