Strengthen Your Immune System with Foods and Vitamins That Promote NK Cell Activity
In recent years, more and more people have been thinking about how to strengthen their immune system and protect their health. One of the key elements of the immune system is NK (natural killer) cells – a special kind of white blood cell capable of recognizing and destroying infected virus and tumor cells. In this post, we will look at what foods and vitamins can help strengthen the work of NK cells and, therefore, increase the level of antiviral and anti-cancer protection in the body.
How Do NK Cells Work And What Functions Do They Perform In The Body?
NK cells are a special subset of lymphocytes, white blood cells that perform important functions in the immune system. Unlike other lymphocytes, they do not have the markers of B-cells or T-cells, but have the unique ability to exert independent immune control over cells affected by viruses or exhibiting cancer properties. They make up about 5-15%, on average 10%, of all lymphocytes that circulate in the blood.
A normal general blood test does not show the presence of NK cells, so in order to determine their number, you need a comprehensive immunological examination, where you can find an index of CD56CD16+ cells. It is these cells that are NK cells.
The function of NK cells is that they are constantly circulating in the bloodstream and are in contact with all of our organs and tissues. They can also penetrate deep into tissues, performing immune defense. New research shows that NK cells can play an important role in fighting infectious diseases, such as viruses, as well as in preventing and treating cancer.
It is important to note that certain factors can decrease NK cell activity, such as stress, poor diet, and vitamin and mineral deficiencies. Therefore, it is important to pay proper attention to your health and take proper care of your body to maintain a high level of immune defense and protection against infections and diseases.
NK cells have the unique ability to recognize and attack foreign or virus-infected cells in the body. They come into contact with all organs and tissues, and in order to recognize whether a cell is foreign, they use the histocompatibility complex type one, which is as unique to each person as a fingerprint.
When the NK cell recognizes a histocompatibility match, it is inactivated and continues to move on. However, when the cell is disrupted by a viral infection or malignant transformation, the NK cells identify it as foreign and attack it. They use granules containing perforins to puncture the cell membrane and trigger enzymes that cause programmed cell death (apoptosis). In addition, NK cells can attack suspicious cells with their specific interleukins, such as tumor necrosis factor alpha. As a result, NK cells contribute to the suspension of suspicious cells and play an important role in the body’s immune control.
In addition, NK cells can recognize cells in our body that have already been pre-treated with antibodies. If you have previously had some kind of viral infection, you have developed antibodies, immunoglobulins, and your body encounters the same infection again. In this case, the cells affected by the infection become coated with antibodies, and this becomes attractive to NK cells. They approach these cells and start producing factors that cause the affected cells to die.
However, the NK cells begin to produce gamma interferon in large quantities to attract new portions of cells where they have noticed something suspicious, since it is difficult to fight an infection or cancer alone. Thus, a swarm of cells is formed, which works together and eliminates all suspicious cells.
Unfortunately, some viruses are able to transform our cells or camouflage themselves in such a way that NK cells cannot recognize them. Some cancer cells that survive an NK cell attack also transform and disguise themselves as their cells. As a result, the NK cells do not recognize them, and this is one way that viral disease or cancer progresses.
It is also becoming apparent that people who have impaired NK cell function will be more susceptible to various severe viral diseases. For example, they will have a more severe course of herpes, respiratory viral infections, influenza, COVID, etc. Also, such people with NK cell function deficiency are more susceptible to various cancers, which is a serious problem for their health.
Natural Substances That Increase NK Cell Activity
The activation of natural killer (NK) cells is one of the interesting and promising tasks in scientific research. Currently, there are no special drugs for the activation of these cells, so scientists have turned their attention to natural substances. Among natural substances a large number of components have been found that can help in the activation of NK cells.
- Vitamin A
The first of the natural substances that can activate NK cells are products that contain vitamin A carotene. Vitamin A is a fat-soluble vitamin, and carrots are one of the best-known sources of carotene, which is a precursor of vitamin A.
However, in order for these precursors and vitamin A itself to be well absorbed, they must be consumed with fatty foods. For example, you can eat carrots with sour cream or vegetable oil to ensure perfect absorption of vitamin A.
- Vitamin B7
Biotin or vitamin B7 is an important B vitamin that is involved in many processes in the body, including regulating the immune system and activating natural killer (NK) cells. Egg yolks and liver are good sources of biotin, and you can also get it from nuts, beans, peas and other legumes. Biotin is essential for healthy skin, hair, and nails, as well as for metabolism and energy production in the body.
- Vitamin B12
Vitamin B12, also known as cobalamin, is essential for many processes in our bodies, including supporting nervous system health, red blood cell production, and overall immunity. It can be obtained from animal products such as meat, fish, dairy products, and eggs. People who follow a vegetarian or vegan diet may be deficient in vitamin B12 because these foods are not a source of it.
A vitamin B12 deficiency can lead to impaired hematopoiesis and a worsened immune system. To avoid B12 deficiency, vegetarians and vegans are advised to consume specialized foods fortified with vitamin B12 or take it as a supplement. It is also easy to check B12 levels in the lab, and if they are not sufficient, they can easily be corrected.
- Vitamin C
Vitamin C, also known as ascorbic acid, is an important component for NK cell activation. It not only strengthens the immune system, but it is also a powerful antioxidant that protects our body from free radicals. Vitamin C can be obtained from a variety of fruits and vegetables, including green leafy vegetables, citrus fruits, berries and other acidic fruits.
For example, kiwi, red and green peppers, grapefruit, oranges, strawberries, and mangoes contain high amounts of vitamin C. It is important to note that vitamin C is resistant to heat treatment, but can be destroyed during long-term storage or by contact with acid. Therefore, in order to preserve the maximum amount of vitamin C, it is recommended to eat fresh foods that are cooked as close as possible to the time of consumption.
- Vitamin E
The next ingredient that can help activate NK cells is vitamin E. This vitamin is an antioxidant and can protect the body’s cells from free radicals. Vitamin E is found in various vegetable oils such as sunflower, corn and soybean oils, as well as nuts, including walnuts. Walnuts also contain other beneficial components such as alpha-linolenic acid, which is a source of omega-3 fatty acids, beta-glucans, ellagic acid and ellagotonin, precursors of urolithin A. Urolitin A can have anti-aging effects, inhibit mitochondrial breakdown and is considered beneficial for human health.
- Soy foods
The next ingredient that can lead to NK cell activation is soy products. They can be healthy, but men, especially those who are prone to gynecomastia, should be careful. This is because one of the components of soy, genistein, has weak activity against estrogen receptors.
In addition, genistein can stimulate NK cell function, which is good for the immune system. Soy products can be found in the form of soybeans, soy milk, soy curd, tofu and other products. It is recommended to consume them in moderation and in combination with other foods to get maximum health benefits.
- Ginseng
Ginseng is a herbal product that has been used in traditional medicine for several thousand years. It is widely known for its medicinal properties and in recent years has attracted more and more scientific research attention. Stimulation of NK cells is one of its most well-known properties, which can be beneficial for our immunity. Ginseng contains many biologically active compounds such as glycosides, polysaccharides, phenols and terpenoids, which may play an important role in its immunomodulatory effects.
- Curcumin
Curcumin is an active biological ingredient found in the roots of the turmeric plant. It is known for its anti-inflammatory, antioxidant and immunomodulatory properties. Curcumin activates the immune system, including NK cells, which play an important role in fighting infections and cancer cells.
However, curcumin has low bioavailability, which means the body cannot always make full use of its beneficial properties. To improve the bioavailability of curcumin, it is often combined with peperine or bioperine, components found in black pepper that increase its digestibility. Such combinations of curcumin with peperine or bioperine can be found in some dietary supplements.
- Garlic
Garlic contains many bioactive substances such as allicin, alin and other sulfur-containing compounds. These substances have antibacterial, antiviral and antifungal properties that can help treat colds. However, one interesting mechanism of action of garlic is its ability to activate NK cells. NK cells play an important role in the immune system by detecting and destroying infected and tumor cells.
In addition, many studies have shown that regular consumption of garlic can reduce the risk of certain cancers, such as stomach, prostate, breast and other cancers. This may be because garlic contains antioxidants that help protect cells from free radical damage. However, you should keep in mind that garlic can affect the effects of some medications, so you should consult your doctor before using it.
- Resveratrol
Resveratrol is another component that has an excellent effect on activating NK cells. It is derived from the skin of grapes and other plants. Resveratrol has antioxidant properties that are not very much considered at the moment, although this is also an important mechanism of its action. The main function of resveratrol is that it can activate special enzymes that are stored in the nucleus to protect our DNA from damage.
These enzymes are called sirtuins, and people who don’t want to age very willingly use resveratrol because it protects DNA from damage and acts on one of the mechanisms that leads to aging. In addition, resveratrol not only rejuvenates the body, but also activates the immune system and causes the activation of NK cells, helping to prevent various viral diseases and cancers, which certainly also prolongs life.
- Ashwagandha
Ashwagandha can also be classified as a plant that can stimulate NK cells. It is a plant with roots from India and has been used in Ayurvedic medicine for many years. Ashwagandha helps increase testosterone levels by 14% in men and increases maximal oxygen consumption by 5% in athletes. In addition, ashwagandha can help improve sleep, memory, stamina and concentration.
This plant is also used to treat diseases related to aging. Studies have shown that ashwagandha can stimulate the activity of NK cells, which play an important role in fighting infections and cancer. However, keep in mind that in women with elevated testosterone levels, ashwagandha may not be recommended because it can increase testosterone levels.
- Lectins
Lectins are a type of protein found in many foods such as tomatoes, eggplant, nuts, soybeans, lentils, etc. They have the ability to activate NK cells, which are part of the immune system and play an important role in fighting infections and cancer cells.
The Mediterranean diet, which is the foundation of the Mediterranean diet, includes many foods that contain lectins, such as whole grains, legumes and others. It is these foods that have made the Mediterranean diet one of the most popular and effective diets in the world. It promotes longevity and overall health.
Moreover, the presence of lectins in foods can play a significant role in strengthening the immune system and activating NK cells, which play an important role in the fight against various diseases, including cancer. Therefore, eating foods containing lectins can be very healthy and beneficial to the immune system.
Conclusion
In conclusion, we have looked at several factors that can influence the activation of natural killer (NK) cells, which are an important element of our immune system. Including foods such as rosehips, grapes, ashwagandha and lectin-rich foods in the diet helps to stimulate NK cells and prevent various diseases, including cancer. At the same time, it is necessary to consider the individual characteristics of the body and not to abuse foods that may cause contraindications. Maintaining a healthy lifestyle and proper nutrition are key measures for maintaining health and strengthening the immune system as a whole.