Protein isn’t just for building muscles; it is the very foundation of the immune system. Adequate protein intake helps form antibodies, maintains energy levels when you are sick, and prepares the body to fight off infections. Choosing quality protein is the key to strong immunity.
Have you ever felt constantly tired, prone to catching the flu, or taking longer than usual to recover from an illness? Many of us immediately think, “I must be low on vitamins.” In reality, the issue is often not just about vitamins, but a lack of attention to protein intake.
Protein is often synonymous with muscles or dieting. But beyond that, protein plays a far more critical role: keeping the immune system functioning properly. So, is it true that protein can boost immunity? The answer is yes, and the reason is more logical than you might imagine.
The “Soldiers” of the Body The Cleveland Clinic, through its team of registered dietitians, likens protein to “soldiers” within the body. Julia Zumpano, RD, from the Cleveland Clinic explains that protein deficiency (protein-energy malnutrition) is the most common cause of immunodeficiency (a weak immune system) worldwide.
She emphasizes that both animal protein (like lean meat, eggs, fish) and plant protein (beans, tofu) contain essential micronutrients like Zinc. Zinc works synergistically with protein to maintain the integrity of skin barriers and mucosal cells, which serve as the body’s first line of defense.
The Immune System Doesn’t Work Alone
Our body has a defense system that works non-stop, even when we sleep. This immune system fights viruses, bacteria, and other invisible threats. To stay strong, the body needs sufficient “building materials.” One of the most important materials is protein.
Without adequate protein, the immune system is like an army without proper equipment. It exists, but it cannot function maximally. This is why people with low protein intake often fall sick more easily.
Protein is the Building Block of Antibodies
When the body is attacked by disease, antibodies are the front line of defense. Interestingly, antibodies themselves are made of protein. The same goes for immune cells like white blood cells, tasked with recognizing and destroying germs.
If protein intake is insufficient, antibody production drops. As a result, the body takes longer to fight off infection. This is where the role of protein becomes tangible, not just nutritional theory.
The Science of Amino Acids Prof. Philip C. Calder, a nutritional immunology expert from the University of Southampton, highlights the vital role of amino acids in his research published in the British Journal of Nutrition. Protein we eat breaks down into amino acids. Specific types, like L-arginine and L-glutamine, act as “fuel” for immune cells (such as lymphocytes and macrophages).
According to Calder, when the body is infected, the demand for these amino acids skyrockets. If the supply from food is lacking, immune cells cannot proliferate (multiply) fast enough to fight the disease.
Protein Helps Absorb Essential Nutrients
Protein also acts as a “delivery driver” for other nutrients. Minerals like zinc and iron, known to be crucial for endurance, work more effectively when protein intake is sufficient.
Zinc helps immune cells become more responsive, while iron supports oxygen distribution throughout the body. When protein is adequate, the body can utilize these nutrients optimally, helping the immune system.
Energy Source When Fighting Illness
Ever feel incredibly weak when you’re sick? That’s because the body is burning massive amounts of energy to fight infection. In this condition, protein can help provide extra energy, especially when main energy reserves start to run low.
Furthermore, protein helps preserve muscle mass so it doesn’t shrink easily during illness. So, even when you aren’t fit, physical strength is maintained, and the recovery process can go smoother.
Not All Protein Is Created Equal
Although all are called “protein,” quality varies. Animal protein is generally easier for the body to absorb and contains complete essential amino acids, making it more effective in supporting the immune system.
This doesn’t mean plant protein isn’t good. Plant protein is beneficial, provided it is combined with other sources. The bottom line is that the body needs sufficient and diverse protein, not just “a lot” of it.
How Much Protein Do You Need?
Protein needs vary by individual. However, in general, adults need about 0.8–1 gram of protein per kilogram of body weight per day. This need may increase for active people, those on a healthy diet, or those in recovery.
Remember, eating excessive protein won’t automatically make you immune to all diseases. Conversely, a lack of protein is a much higher risk for your body’s defenses.
Modern Diets Are Often Low in Protein
Without realizing it, daily diets are often heavy on carbohydrates but light on protein. Breakfast with just toast, a rushed lunch, or replacing main meals with sweet snacks can lead to insufficient protein intake.
In the long run, the body becomes easily fatigued, loses focus, and catches minor illnesses more frequently. This is why it’s important to become more conscious of what we consume daily.
Choosing Safe and Practical Protein Sources
Meeting protein needs isn’t just about eating meat or chicken; it’s about choosing safe, high-quality sources. For daily consumption, many people choose chicken breast because it is high in protein, low in fat, and easy to cook.
Olagud Chicken Breast Fillet is a practical choice to meet these needs. Raised using modern farming techniques and probiotic-supplemented feed, the chickens grow healthier, maintaining meat quality. This product is safe to consume as it is antibiotic-free, formalin-free, and growth hormone-free.
With a 500-gram pack size, boneless and skinless, Olagud Chicken Breast Fillet makes it easy for anyone to prepare healthy meals without the hassle. It’s suitable for various recipes, giving you peace of mind with its controlled quality.
Strong Immunity Starts with Daily Choices
So, is it true that protein can boost immunity? Fact: Protein is the essential foundation of the immune system. It helps build antibodies, supports immune cell function, and keeps the body strong when fighting disease.
Maintaining body endurance doesn’t always have to start with expensive supplements. Often, the answer lies in the simple choices we make every day—ensuring the protein entering our bodies is sufficient, high-quality, and safe. Because strong immunity isn’t an instant result, but a long-term investment that starts at the dining table.
Sources:
- PubMed / National Institutes of Health
- University of Indonesia (ScholarHub)
- ScienceDaily
- MDPI (Foods Journal)
