The Ultimate Guide to Protein and Immune System Support

The foods we eat impact every system in our bodies. Nutrient-dense foods like fruits, vegetables, whole grains and lean proteins provide essential vitamins, minerals and antioxidants that support cellular functions. Diets high in processed foods, sugars and unhealthy fats, on the other hand, can lead to overall health problems.

That said, what’s the connection between protein and immune system function?

Research has found that proteins act as building blocks to immune proteins and immune system cells, which play critical roles in the immune response that defends the body against harmful invaders.

How Does the Immune System Work?

Immune system cells and proteins comprise the majority of the immune system. They work together to respond to and defend against harmful invaders, like germs, that can cause health problems. These components are dispersed throughout the body — traveling within the bloodstream and interacting with organs and tissues — to provide quick responses.

The Connection Between Protein and The Immune System

Protein is found in many of the foods you eat, including lean meats, legumes, dairy products, grains, nuts and eggs. When you consume these dietary proteins, the digestive system breaks them down into essential amino acids that the body can use to perform various critical functions. Accordingly, research suggests that a deficiency in these dietary proteins can impair immune function, making you more vulnerable to germs and more at risk of getting sick.

Why does this happen?

Recent studies have found that a protein deficiency can reduce the number of amino acids — the building blocks of most body tissues and proteins — in plasma, which is found in the blood and carries white blood cells that help to fight off pathogens. Further, within immune function, amino acids play important roles in:

• Activating T lymphocytes, B lymphocytes, natural killer cells and macrophages
• Regulating cellular redox state, gene expression and lymphocyte proliferation
• Producing antibodies, cytokines and other cytotoxic substances

Without these, harmful invaders would be free to multiply and wreak havoc on your body, from bacterium based illnesses to viral infections. Hence, eating a diet rich in protein can help improve immune function. Dive deeper into the role of amino acids vs. protein.

Further, it’s believed that dietary proteins can impact the gut microbiome where the majority of immune cells live.

Gut microbiota are the trillions of microorganisms that reside in the digestive tract. A healthy and balanced gut microbiota can help regulate immune function and maintain healthy immune cells.

Interestingly, a study published in Nature Communications found that a high-protein diet can change the composition and activity of the gut microbiota, triggering an immune response when protein travels through the digestive tract.

Researchers have yet to conclude whether this is good or bad for your health. On one hand, an increase of antibodies in the gut may help fortify your immune defense and prevent health problems within the gastrointestinal tract. Alternatively, it may increase your risk of irritating the digestive organs in the long term.

How to Bolster Your Diet With Protein-Rich Meals

Ensuring that you eat enough protein is critical to not only your immune health but also to the overall functioning and well-being of your body. Adequate protein intake supports:

• The maintenance and growth of your muscles, supporting athletic performance
• The production of hormones, which regulate digestion, metabolism and reproduction
• The production of collagen, which supports bone, skin, nail and hair health
• The repair of tissues, for wound healing
• The production of hemoglobin, which transports oxygen throughout the body via the bloodstream
• The transportation and storage of nutrients within the body

The easiest way to fortify your body’s immunity with proteins is to eat protein-rich foods. These include:

• Eggs – Eggs are a complete protein, containing all essential amino acids, as well as vitamins and minerals like vitamin D and choline for brain health, making eggs a perfect choice if you're seeking to observe the benefits of protein and brain function. There are approximately six grams of protein per large egg. Enjoy your eggs scrambled, boiled, poached or as an omelet for a high protein breakfast idea. You can also add hard-boiled eggs to salads for a protein boost.
• Almonds – Almonds are high in protein (containing six grams per ounce), healthy fats and fiber, aiding in heart health and satiety. You can snack on almonds as they are or add them to salads, yogurt or smoothies for extra creaminess.
• Peanuts – Peanuts are another good source of plant-based protein, healthy fats and various vitamins and minerals, like vitamin E and magnesium. Containing seven grams of protein per ounce, peanuts can be enjoyed as peanut butter on toast, peanut sauces or simple on-the-go snacks. Explore other high protein snacks' weight loss benefits for more inspiration.
• Chicken breast – A lean protein source that’s low in fat and calories, chicken breast is essential for muscle building and repair and contains 25 grams of protein per every three-ounce serving. You can grill, bake or roast chicken breast for salads, sandwiches and wraps; or serve it alongside vegetables and grains for a balanced meal of macronutrients.
• Shellfish – Rich in protein, vitamins (like B12) and minerals (like zinc and iron), shellfish can help support immune function and overall health. Exact protein content will depend on what type of shellfish you choose to add to your plate. For example, shrimp contains 24 grams of protein per every three-ounce serving, while crab contains 16 grams per every three ounces. Add shrimp, crab or scallops to stir-fries, pasta dishes or salads, or enjoy grilled shellfish as a main dish, smothered in your favorite sauce.
• Cottage cheese – High in protein and calcium, cottage cheese can help promote muscle repair and bone health, with relatively low calories. Each half-cup serving contains about 14 grams of protein, which can be added to fruit, smoothies, salads, lasagna and casseroles.
• Greek yogurt – Greek yogurt is packed with protein (17 grams per six-ounce serving), probiotics and calcium, aiding in digestion, gut health and bone strength. Enjoy Greek yogurt for breakfast with granola and fruit or use it as a sour cream substitute atop chili, tacos or burritos.
• Protein powders – Protein powders, like those made with whey protein and other common protein powder ingredients, are typically very high in protein and extremely versatile. Add them to a smoothie or incorporate them into other recipes such as pancakes, muffins or energy balls to boost their protein content.

Support Your Protein Intake (And Immune Health) With INVIGOR8

Consuming a high-protein diet can help support healthy immune function by regulating the production of critical cells and proteins that play a role in defending the body against harmful pathogens, fending off everything from everyday germs to seasonal viral infections.

For a delicious and nutrient-packed dose of protein, try the INVIGOR8 Superfood Shake, our fan-favorite all in one superfood powder. It contains 20 grams of protein per serving, as well as an Immunity Booster Complex of bovine colostrum powder.

Explore our offerings today.

Sources:

1. Frontiers. The Influence of Nutritional Factors on Immunological Outcomes
2. The University of Sydney. Uncovering the links between diet, gut health and immunity
3. Healthline. 9 Important Functions of Protein
4. Healthline. 16 High Protein Foods