ANAMBRA STATE POLYTECHNIC, MGBAKWU

SEMINAR TOPIC:

THE ROLE OF NUTRITION IN STRESS AND IMMUNITY

PRESENTED BY:

ILO BLESSING ODINAKACHUKWU

REG. NO ANSPOLY/ND/NUD/0031

DEPARTMENT:

NUTRITION AND DIETETICS

SUPERVISOR: MRS OLAHA A. B.

JULY, 2024.
 TABLE OF CONTENTS

I. INTRODUCTION

II. DEFINITIONS

III. NUTRITION AND STRESS

IV. NUTRITION AND IMMUNITY

V. MALNUTRITION AND IMMUNITY

VI. CONCLUSION

VII. REFERENCES
INTRODUCTION

Nutrition plays a huge role in relieving stress in human beings as well as in the ability to

withstand stress. It is an important contributor and determinant of both human immunity and

the immune response, as the precursors for the immune system components are part of a

balanced diet. The importance of nutrition in the form of malnutrition or optimal nutrition

cannot be overemphasized. Optimal nutrition is a pre-requisite for maintaining good health.

This is reflected in the longevity and good health enjoyed by the developed western world in

contrast to the poor countries of Africa and Asia where life expectancy is low and the disease

burden great, because of lack of food and poor diets. Deficiency states are prevalent in the

poor countries while diseases of over nutrition are prevalent in the rich western countries.

This buttresses the role of nutrition in stress and immunity as both are major players in

maintaining proper functioning of the human mind and body.

DEFINITIONS

NUTRITION:

"Nutrition is the biochemical and physiological process by which an organism uses food to

support its life. It provides organisms with nutrients, which can be metabolized to create

energy and chemical structures. Failure to obtain the required amount of nutrients causes

malnutrition."

https://en.wikipedia.org/wiki/Nutrition.

Nutrition is the study of nutrients in food; how the body uses them, and the relationship

between diet, health and disease. It is the process by which the body nourishes itself by

transforming food into energy and body tissues.

"Nutrition is a critical part of health and development. Better nutrition is related to improved

infant, child and maternal health, stronger immune systems, safer pregnancy and childbirth,

lower risk of non-communicable diseases (such as diabetes and cardiovascular disease), and

longevity."

https://www.who.int/health-topics/nutrition.

BALANCED DIET:

A balanced diet contains an adequate amount of all the nutrients required by the body to

grow, remain healthy and be disease free. A balanced diet should include fresh vegetables

and fruits, whole grains, lean proteins and nuts.

STRESS:

"Stress can be defined as a state of worry or mental tension caused by a difficult

situation. Stress is a natural human response that prompts us to address challenges

and threats in our lives. Everyone experiences stress to some degree. The way we
respond to stress, however, makes a big difference to our overall well-being. Stress

affects both the mind and body. A little bit of stress is good and can help in performing daily

activities, while excessive or persistent stress is damaging to the body immunity."

https://www.who.int/news-room/questions-and-answers/item/stress.

"Stress is a normal reaction to everyday pressures, but can become unhealthy when it upsets

your day-to-day functioning. Stress involves changes affecting nearly every system of the

body, influencing how people feel and behave.

By causing mind–body changes, stress contributes directly to psychological and

physiological disorder and disease and affects mental and physical health, reducing quality of

life.

Adapted from the APA Dictionary of Psychology"

https://www.apa.org/topics/stress

THE IMMUNE SYSTEM:

The Immune System is a network of biological systems that protects an organism from

disease. It detects and responds to a wide variety of pathogens, from viruses to parasitic

worms, as well as cancer cells and objects such as wood splinters, distinguishing them from

the organisms own healthy issue. The immune system is divided into two:

a. The innate immune system: You are born with this.

b. The adaptive immune system: You develop this when your body is exposed to

microbes or chemical released by microbes.

Immunity to a disease is achieved through the presence of antibodies to that disease in a

person’s system. Antibodies are proteins produced by the body to neutralize or destroy toxins

or disease-carrying organisms. There are two types of immunity Active and Passive.
Active immunity is when exposure to a disease organism triggers the immune system to

produce antibodies to that disease. Active immunity can be acquired through natural and

vaccine-induced immunity.

 Natural immunity is acquired from exposure to the disease organism through infection

with the actual disease.

 Vaccine-induced immunity is acquired through the introduction of a killed or

weakened form of the disease organism through vaccination.

Passive immunity is provided when a person is given antibodies to a disease rather than

producing them through his or her immune system. People can also get passive immunity

through antibody containing blood products such as goblin

COMPONENTS OF IMMUNE SYSTEM

a) White blood cells

b) Antibodies

c) Complement system

d) Spleen

e) Lymphatic system

f) Bone marrow

g) Thymus
NUTRITION AND STRESS

Chronic stress can affect the body’s use of calories and nutrients in various ways. It raises the

body’s metabolic needs and increases the use and excretion of many nutrients. There are

several ways to cope with stress and one good solution is to eat stress fighting and reducing

nutrients through food. A nutritious well balanced diet have powerful stress reducing benefits

that improve brain functioning, shore up immune function, lower blood pressure, improve the

circulation, and reduce toxins from the body. Nutrients play a very important role in reducing

the levels of cortisol and adrenaline in the body.

Malnutrition is in itself is a stress to the body and hence malnutrition may interfere with the

process of adaptation to stress impair the recovery process and just as stress can affect

nutrition, nutrition can affect stress.. Nutrition and stress are interlinked. Nutrient deficiencies

have been linked to increased levels of stress hormones like cortisol which can exacerbate

feelings of anxiety. Inadequate intake of vitamins and minerals like B vitamins, magnesium

and omega 3 fatty acids can contribute to increased anxiety and irritability.

A diet lacking essential nutrients can lead to cognitive issues such as brain fog, memory

problems and difficulty concentrating. It may also contribute to mood disorders like anxiety

and depression. Avoiding or limiting intake of caffeine and sugary snacks can also stabilize

energy levels and prevent mood swings.

Stress can be combated through diet by including certain food in your diet like whole

nutrient-dense foods like fruits, vegetables, whole-grains, legumes, lean proteins, and healthy

fats. These foods provide essential vitamins and minerals that support your body in managing

stress.
Good nutrition is therefore an important stress management tool. When our bodies are poorly

fed, stress takes an even greater toll on our health. Certain food can help relieve stress and

reduce anxiety. For example:

Complex carbohydrates (fibers and starch) help regulates serotonin levels in the brain in

promoting feelings of calmness and relaxation. Food rich in dietary fiber can help relieve

stress because fiber helps reduce the inflammation in the body, which may help decrease

stress in turn,

Complex carbohydrates can be found in foods including:

 Beans

 Whole grains

 Whole-grain products, such as bread, rice and pasta

 Fruits

 Nuts

 Lentils

 Legumes

 Starchy vegetables, such as sweet potatoes

Fermented foods can also help fight high stress levels. These foods contain bacteria that can

improve gut health and relieve stress. Examples:

 Yoghurt

 Sauerkraut

 Kombucha

 Apple cider vinegar

Another important nutrient for managing stress is omega 3 fatty acids. These essential

nutrients can reduce stress levels.

Cocoa contains plant-based compounds known as flavanols. These compounds can reduce

blood pressure and help relieve stress. Other foods that contain flavanols include:

 Berries

 Apples

 Grapes

Beyond stress relieving foods, there are a number of different beverages that can help reduce

stress levels. Certain drinks that may help to relieve stress include:

Teas:

Research has shown that green tea can help relieve stress and anxiety. Green tea contains an

amino acid known as L-theanine. This amino acid can boost cognition, mood and feeling of

calm. However, green tea does contain caffeine. For some individuals caffeine can exacerbate

feelings of stress. Herbal teas can also relieve stress without adding caffeine to the diet, it

gives warmth and calmness.. Herbal teas that might help relieve stress include:

 Chamomile

 Lavender

 Valenrian

Fresh Smoothies:

Certain types of fruits and vegetables can relieve stress.

 Pears

 Apples
  Citrus fruits

 Bananas

 Carrots

 Beetroot

A fresh smoothie containing fruits and vegetable can provide an easier way to add those

nutrients to a person’s eating plan. Also it has been found that soy-containing products, like

tofu may help to reduce stress levels

Milk:

Milk contains an amino acid known as tryptophan that can help the body produce the sleep-

promoting molecules, serotonin. Taking milk also help reduce levels of inflammation.
NUTRITION AND IMMUNITY

As Hippocrates an ancient Greek physician, said “let food be thy medicine, let medicine be

thy food.” There is no medicine that can replace a healthy diet. Maintaining a healthy,

balanced diet is key for supporting your immune system and preventing disease. It is

important to emphasize adequacy and variety in your diet to ensure your immune system has

all the nutrients we need to stay strong.

Nutrition is a critical determinant of immune responses. Malnutrition is the most common

cause of immunodeficiency worldwide, while over nutrition and obesity reduces immunity.

(Chandra R.K., 1997).

Nutrition plays an essential role in the regulation of optimal immunological response by

providing adequate nutrients in sufficient concentrations to the immune cells. In such a

manner, the immune system can initiate effective responses against pathogens. In order to

avoid chronic inflammation, nutrients stemmed from the diet exert significant effects

initiating this quick response. When the dietary nutrients are insufficient or inefficient, the

supply of these elements to the immune system cells is significantly impaired and immunity

is compromised. There are certain macronutrients such as vitamins and minerals as well as

some macronutrients such as specific amino acids demonstrated to exert a very important

effect on immunity. (Munteanu & Schwartz, 2022)

Nutrition supports immunity through multiple mechanisms. All cells in the body require

energy from food, and immune cell are no exception. It is one of the best ways to support

immune cells. Your body needs energy which comes from the foods and drinks you put in

your body. In addition to fueling immune cells the different macronutrients and

micronutrients offer support on many other levels

 Work as antioxidants
  Produce antibodies

 Provide structure for immune cells

 Promote growth and activity of immune cells

 Produce white blood cells

 Regulate immune cell responses

 Lower oxidative stress and reduce inflammation

 Synthesis of immune cell DNA and protein

 Repair damaged cells and tissue

Different nutrients play different roles in supporting immune health, there are certainly some

foods that are rich in immune-supporting nutrients. Here are some of the nutrients:

Iron:

Promotes growth and activity of immune cells and carries oxygen to immune cells

Sources:

 Red meat

 Chicken

 Turkey

 Canned light tuna, sardines

 Clams, oysters

 Beans

Selenium:

Promotes growth and activity of immune cells and lowers oxidative stress and inflammation.

Sources:
  Seafood

 Poultry

 Cottage cheese

 Whole grains, including whole grain bread and pasta, millet and brown rice

Vitamin A:

Works as an antioxidant, produces white blood cells and regulates immune responses.

Sources:

 Carrot, bell pepper, artichoke

 Spinach, kale, cooked collards, cooked turnip greens, lettuce, chard

 Mango, papaya, red grapes, water melon, guava, passion fruit

 Beef, lamb, goose liver

 Goat, limburger, cheddar, blue and feta cheese

Vitamin C:

It works as an antioxidant, promotes growth and activity of immune cells.

 Orange grape fruits, straw berry, papaya, kiwi, mango, guava, black currant, lemon,

leeched, American persimmon

 Spinach, kale, bell pepper, tomato, broccoli, Brussels sprouts, snow peas, green chili,

kohlrabi, parsley, bitter melon, garden cress, jalapeno pepper

 Coconut water, coconut milk and coconut meat

 Chest nuts, beach nuts, ginkgo nuts, hazel nuts, pistachios, pine nut, black walnuts,

macadamia nuts, pecans, brazil nuts,

 Chiai seeds, pumpkin and squash seeds, flax seeds and hemp seeds
Vitamin D:

Provides structure for immune cells, promotes growth and activity of immune cell

Sources:

 Salmon, tuna

 Vitamin D fortified orange juice, milk, tofu, yogurt cheese

 Eggs

 Mushrooms

 Beef liver

Vitamin E:

Works as an antioxidant

Sources:

 Avocado

 Russet potato

 Artichoke

 Whole grains

 Nuts and seeds including almonds, peanuts, sunflower seeds, hazelnut

Foliate /folic acid:

Produces antibodies+ synthesis of immune cell DNA and protein

Sources:

 Enriched pasta, bread, rice

  Legumes, beans

 Spinach, kale, romaine lettuce, broccoli, beets

 Orange, grape fruits, lemon, lime, papaya, banana, avocado

 Peanuts, sunflower seeds

 Eggs

 Wheat grain

Protein:

Promotes growth and activity of immune cells+ repairs damaged cells and tissue formation of

antibodies

Sources:

 Meat and poultry

 Fish and seafood

 Eggs and dairy products

 Beans

 Tofu

 Nuts and seeds

Zinc:

Promotes growth and activity of immune cells

Sources:

 Nuts, cashews

 Chickpeas

 Oysters and shellfish

There are certain micronutrients such as vitamins as well as some macronutrients such as

specific amino acids demonstrated to exert a very important and particular impact on immune

modulation. Amino acids such as L-arginine and L-tryptophan are responsible and critical for

macrophages appropriate immune activity.

In addition, nutritional deficiencies are closely associated with impaired immune response

and loss of the host resistance to infection. On the one hand, in less developed regions,

malnutrition continues to be a major health problem since it is associated with a higher

incidence of morbidity and mortality usually linked with the higher prevalence of bacterial

and parasitic infection diseases in these regions. In contrast, developed countries usually have

inadequate diet consumption, with no real nutritional value, accompanied by excess calories.

Therefore, this results in malnutrition due to undernutrition or to consumption of poor diets

deficient in macro- and micronutrients which reduce the effectiveness of the immune system,

not only by causing a deterioration of the immune protection but also reducing its efficacy in

appropriate elimination of the pathogens, thus making people unprotected to a vast variety to

diseases.

MALNUTRITION AND IMMUNITY

Malnutrition can be a consequence of energy deficit (protein-energy malnutrition - PEM) or a

micronutrient deficiency. In any case, it is still a major burden in developing countries and is

considered the most relevant risk factor for illness and death, affecting particularly hundreds

of millions of pregnant women and young children. This direct relationship between

malnutrition and death is mainly due to the resulting immunodeficiency and, consequently,

greater susceptibility to infectious agents.

Malnutrition by itself can cause death; however, epidemiological data reveal that it greatly

increases susceptibility to and severity of infections, and is a major cause of illness and death
concomitant with numerous diseases.

The causal relationship of malnutrition with immune suppression and infection is also

aggravated by the profound effect of many infections on nutrition itself. For example,

gastrointestinal parasites can lead to diarrhea, anemia and nutrient deprivation. It is also well

established that AIDS, tuberculosis and other chronic infections related to

immunosuppression cause cachexia and anemia.

Protein-Energy Malnutrition (PEM) manifests as marasmus (severe wasting), marasmic

kwashiorkor (severe wasting with edema) and kwashiorkor (malnutrition with edema).

Marasmus is diagnosed when subcutaneous fat and muscle are lost because of endogenous

mobilization of all available energy and nutrients. Clinical aspects include a triangular face,

primary or secondary amenorrhea, extended abdomen and anal or rectal prolapse.

Kwashiorkor usually manifests as edema, changes in hair and skin color, anemia,

hepatomegaly, lethargy, severe immunodeficiency and early death.

(Journal of Venomous Animals and Toxins including Tropical Diseases

Review Article • J. Venom. Anim. Toxins incl. Trop. Dis 15 (3) • 2009 •

https://doi.org/10.1590/S1678-91992009000300003 )

MALNUTRITION AFFECTS IMMUNITY

A condition that results from a genetic or developmental defect in the immune system is

called a primary immunodeficiency. Secondary or acquired immunodeficiency is the loss of

immune function that results from a variety of extrinsic factors. The most well known

secondary immunodeficiency is caused by the human immunodeficiency virus (HIV)

infection; however, the most prevalent cause of immunodeficiency worldwide is severe

malnutrition. The consequent abnormalities of the immune system affect both the innate and

adaptive immunity.
Severe protein malnutrition in newborns and infants is clearly associated with atrophy in the

so called primary lymphoid organs, i.e., bone marrow and thymus. Consequences are

devastating because these organs are generators of B and T cell repertoires. Furthermore,

malnutrition clearly affects hematopoiesis, determining anemia, leucopenia and severe

reduction in bone marrow.

Severe protein malnutrition, mainly in newborns and small children, also provokes thymus

atrophy that, in turn, reduces thymus cell number and also severely affects the development

of peripheral lymphoid organs.

There is a general agreement that deficits of protein, energy or even both, produce a profound

depression in acquired cell-mediated immune competence, whereas humoral competence is

less predictably affected.

(Journal of Venomous Animals and Toxins including Tropical Diseases

Review Article • J. Venom. Anim. Toxins incl. Trop. Dis 15 (3) • 2009 •

https://doi.org/10.1590/S1678-91992009000300003 )

Several general principles and conclusions on nutrition and immunity can be stated

 Protein-calorie malnutrition and deficiencies of individual nutrients, even

subclinical deficiencies are associated with impaired immune responses and altered

risk of infection

 Excessive intake of some nutrients may result in reduced immune responses

 Dose response curves should form the basis of recommendations for optimal

nutrient intake

 Immune responses are sensitive and functional indices of nutritional status and can

aid in assessing prognosis in medical and surgical patients

 Several factors other than nutrition can modulate immune competence

  Basic knowledge of nutrition and immune interactions can be utilized to formulate

nutritional recommendations and interventions that may reduce illness and improve

chance of survival.

CONCLUSION

The role of nutrition in stress and immunity cannot be overemphasized. Malnutrition and

optimal nutrition both have significant impact on stress and immunity.

It has been shown that certain nutrients can relieve stress as well as help us to withstand

stress. The food items containing them have been listed previously and include milk, starch,

dietary fibers, fruits and vegetables.

Undernutrition in itself is stress to the body and its cure lies in optimal nutrition. Deficiency

states like Protein Energy Malnutrition result in immunodeficiency, reduced resistance to

disease, reduced ability to absorb nutrients, developmental problems in children and

increased mortality.

Also, nutrition is linked to immunity in many ways. The basic components of the immune

system like white blood cells and antibodies are made from proteins. Immune cells require

energy like every other cell and hence energy giving foods supply this. Oxygen is also needed

by immune cells and iron found in certain food is involved in its delivery. Certain other

nutrients like selenium, zinc, vitamins A, D, C provides structure for immune cells, promotes

growth and activity of immune cells.

Nutrition does indeed play a massive role in stress and immunity in particular, and our overall

health and wellbeing in general.

REFERENCES

Nutrition. (2024, July 10). Wikipedia. Retrieved from https://en.wikipedia.org/wiki/Nutrition

Nutrition. (2024). World Health Organization. Retrieved from https://www.who.int/health-

topics/nutrition#tab=tab_1

Stress. (2023, February 21). World Health Organization. Retrieved from

https://www.who.int/news-room/questions-and-answers/item/stress

Stress. (2024). American Psychology Association. Retrieved from

https://www.apa.org/topics/stress

Impact of malnutrition on immunity and infection:

França TGD et al. (2009). Impact of malnutrition on immunity and infection. Journal of

venomous animals and toxins including tropical diseases. 15(3).

https://doi.org/10.1590/S1678-91992009000300003.

The relationship between nutrition and the immune system: Munteanu C, Schwartz B. (2022)

The relationship between nutrition and the immune system. Front Nutr. 2022 Dec

8;9:1082500. doi: 10.3389/fnut.2022.1082500. PMID: 36570149; PMCID: PMC9772031.

Nutrition and the immune system: an introduction: Chandra R.K. (1997). Nutrition and the

immune system: an introduction. The American Journal of Clinical Nutrition. 66(2).

https://doi.org/10.1093/ajcn/66.2.460S.