“An apple a day keeps the doctor away” is a common health saying. It is true apples can help you stay healthy, but it is not just apples. The broader meaning is that eating well helps keep your body functioning normally including your immune system. When you supply your body with the nutrients it needs you help support a healthy immune system. Being deficient in just one or a few essential nutrients can impair your immune system function making you more susceptible to diseases and illnesses.

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The body’s human system is made up of a complicated network of mechanisms that work together to keep your body healthy. The immune system helps maintain your health by fighting off harmful antigens including allergens, bacteria, and viruses.

The skin and membranes on the entries to the body are the body’s first line of defense against antigens. The entryways include the nasal passages, the eyes, the respiratory tract, and the digestive tract. When the antigens do make it through the skin and the entryways they next have to deal with specialized white blood cells. These white blood cells are known as T-lymphocytes and they constantly flow through the body looking for antigens to attack.

B-lympocytes, neutrophils, and macrophages are more types of cells that help protect the body from antigens/germs. B-lymphocytes are blood proteins that get rid of germs. Neutrophils and macrophages find antigens in the blood and carry them to the lymphatic system for disposal. In order for these processes to continue to function effectively and protect us from bacterial infections, it is our responsibility to provide them with the nutrients they need.

Providing your immune system with the nutrients it requires not only helps it fight off germs, but it also strengthens the vascular system’s function. Keeping the vascular system strong in turn helps the immune system be more effective, as the immune system relies on the bloodstream (i.e. vascular system) to move the infection fighting cells around the body.

There is not just one particular nutrient or food that destroys germs. Thus it is key to follow a balanced diet, as eating healthy is the best way to maintain healthy immune system function.

Fruits and vegetables are key parts of a healthy diet. For one, it is because they tend to have high amounts of vitamins A and C. Additionally, they contain phytochemicals, which give fruits and vegetables their colors. Fruits and vegetables are also a good source of antioxidants, which help support your body’s anti-viral and anti-bacterial functions. The nutrients in fruits and vegetables aid in maintaining the lymphocytes’ ability to divide and reproduce in order to deal with viruses. They also help neutrophils and macrophages get rid of bacteria.

To obtain the variety of vitamins, minerals, and antioxidants your immune system needs you should eat 5 to 9 servings of fruits and vegetables daily. The best way to do this is to eat two different colors of vegetables and fruits with every meal along with a serving of lean protein.

It is also important to consume a good amount of protein as part of your diet. This promotes the production of white blood cells, which kill antigens. The amino acids found in protein are necessary for building the body’s cells including the ones involved in immune system functions. Thus protein and amino acids are key for increasing the creation of immune system cells.

Knowing that a healthy diet is a key aspect of keeping your immune system functioning properly can help you avoid doctor visits. This includes eating apples as part of your varied, yet balanced diet.