Biomarkers, Food, & a Healthy Immune System.

Healthy Immune System biomarkers & food choices

Let’s look at some of the biomarkers you can focus on for a healthy immune system, and how foods interact with each one.

On a high level here are a handful of examples for your review.

Cortisol levels rise due to stress – whether that is physical, emotional or mental.

• Studies show that rising cortisol levels can actually depress your immune response, however, so you need to pay attention to your stress.
• Foods with higher levels of omega-3 fatty acids, like nuts, seeds, and fatty fish, can help bring your cortisol levels back to normal.

Infections can cause inflammation throughout your body.

• This increases the level of C-Reactive Protein (CRP) in your blood.
• Anti-inflammatory foods like avocado, nuts, and soybeans can help level off your CRP levels and boost your health & system.

Proper electrolyte levels are also necessary for your immune system to function.

• Electrolytes direct water in your body to the cells that need it most. Potassium, magnesium, and sodium are common electrolytes you can make sure you’re getting in your diet.
  • Potassium-rich foods include fatty fish, squash and potatoes.
  • Magnesium-rich foods include whole grains, nuts, and seeds.

Iron is essential for your blood cells.

• White blood cells are the “troops” of your immune system, fighting off infection and mounting defense against future attacks.

However, bacteria also use iron for important functions,

• your body need to tightly regulate blood iron levels. Too little and your immune system becomes weak; too much and the invaders can be strengthened.

The best way to help your immune system is to get your iron from foods instead of supplements.

• Iron-rich foods include red meat (not poultry), beans, and shellfish.

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