Thirteen Food Sources That Are Essential For Your Immune System
There are a baker’s dozen list of nutrients that are essential for the health of our immune system. We may all believe we are eating good diets, but are we really getting everything we need for healthy immune responses? There is a list of critical nutrients that will not only maintain health, but actually heal an ailing immune system in distress. Are you getting all the nutrients on the list for your health?
The Thirteen Essential Nutrients for your Immune System
To have deficiencies in one or more of these nutrients negatively affects the immune response. But the good news is that studies have shown that adding the deficient nutrient back into the diet can restore immune function and re-create the best resistance to illness and infection.
1. Antioxidant compounds
Diets contain naturally occurring antioxidant compounds that can stabilize highly reactive, potentially harmful molecules called free radicals Recent clinical trials have found that antioxidant supplementation can significantly improve certain immune responses by working to prevent free radical damage.
Foods that provide antioxidants:
Berries have high amounts of flavonoids, tannins, stilbenoids, phenolic acids and lignans which makes this particular group of foods an excellent source of antioxidants. Elderberry fruit is loaded with antioxidants, and it may help fight inflammation. Ginger is a good food source for antioxidants too.
Studies found that plant-based foods are generally higher in antioxidant content than animal-based and mixed food products. Plant-based foods are rich with antioxidants due to the abundant phytochemicals found in these plants and some beverages made from them. Antioxidant content of 1300 foods
2. Essential amino acids
The nine most essential amino acids in alphabetical order are histidine, isoleucine, leucine, valine, lysine, threonine, phenylalanine, methionine, and of course tryptophan. They are found in foods that we eat that include protein. There are other types of amino acids such as branched-chain amino acids, conditionally essential amino acids and non-essential amino acids.
Foods that provide essential amino acids
The highest ranked food group containing essential amino acids were meat products, followed by bread products, red meat, poultry and cheese. Food Products as Sources of Protein and Amino Acids.
All foods that contain protein, whether it’s plant=based or animal-based will contain at least some of the essential amino acids. Some plant-based sources are soy, black beans, quinoa, pumpkin seeds, lentils, vegetables, whole grains and legumes.What to know about essential amino acids
3. Linoleic acid
Linoleic acid is an essential nutrient. it contains two double carbon bonds. Because as humans we can not synthesize this double bond, we must therefore consume this essential nutrient in the food we eat.
Foods that provide linoleic acid
Vegetable oils, nuts, (walnuts and pecans) seeds, (chia, flax and hemp), meats and eggs are the major sources for dietary intake of this essential nutrient. Manufactured foods containing soybean oil as a primary ingredient will be rich in linoleic acid as well. Linoleic acid is the most abundant polyunsaturated fatty acid in most foods. Linoleic Acid
4. Vitamin A
Vitamin A is the group of fat-soluble group of retinoids which includes retinol, retinal, and reinylesters It is vital in immune system functionality as well as vision, reproduction and communication between cells. Vitamin A is available in the diet and exists in two different forms; preformed vitamin A (retinol and reinyl ester)and provitamin A (carotenoids)
Foods that provide vitamin A
The highest Preformed vitamin A nutritional sources are liver and fish oils, and other sources include milk and eggs. Most dietary provitamin A sources are from green leafy vegetables, orange and yellow vegetables, tomato products, fruits. Top sources include carrots, broccoli, cantaloupe and squash. Vitamin A NIH fact sheet Sweet potatoes have beta-carotene which the body turns into vitamin A.
5. Folic Acid
Folic acid or folate (also previously known as vitamin B9 or folacin) is a water-soluble B vitamin that is either present in some foods, or added to the diet as a supplement. As an essential nutrient for immune system health, folate acts as a coenzyme in synthesis of DNA and RNA and the metabolism of amino acids.
Foods that provide Folic Acid
Dark green leafy vegetables, fruits, nuts, beans, peas, seafood eggs, dairy and meat are sources of folate in the diet. Spinach, liver, asparagus and brussel sprouts have some of the highest levels of nutritional folate.Folate - NIH fact sheet
6. Vitamin B6
Vitamin B6 is present in many foods and also available as a dietary supplement. It is a water-soluble vitamin that is generic for six vitamer compounds. It is involved in more that 100 enzyme reactions and is a coenzyme with many function. In the immune system specifically, it promotes lymphocyte and interleukin-2 production.
Foods that provide Vitamin B6
The most abundant sources of vitamin B6 in the diet are fish, beef liver and other organ meats, potatoes and non citrus fruits. In the US, most people obtain their dietary vitamin B6 from fortified cereals as well as the other sources listed. Vitamin B6 NIH fact sheet
7. Vitamin B12
Vitamin B12 is naturally present in some foods as a water-soluble vitamin. It is also available as a dietary supplement and a prescription. Vitamin B12 exists in multiple chemical forms and also contains the mineral cobalt, so the grouping is labeled cobalamins.
Foods that provide Vitamin B12
Animal products including fish, meat, poultry, eggs and milk are foods that naturally provide this essential vitamin. Breakfast cereals that have added vitamins provide a vegetarian source for vitamin B12. Vitamin B12 NIH fact sheet
8. Vitamin C
Also known as L-ascorbic acid, a water-soluble vitamin, vitamin C is able to be consumed in some foods, and is also available as a dietary supplement. Because humans are not able to endogenously make vitamin C, it is essential that it is ingested via the diet or as a supplement.
Foods that provide Vitamin C
Raw fruits and vegetables are the best sources of vitamin C. Citrus fruits, tomatoes and tomato juice as well as potatoes are high contributors. Red and green peppers, kiwi, strawberries, broccoli, brussel sprouts and cantaloupe are other good sources. Beware that the vitamin C content of food may be reduced by cooking or storage. Ascorbic acid is water based and destroyed by heat.Vitamin C NIH fact sheet
9. Vitamin E
Vitamin E (alpha-tocophero) is found naturally in some foods and also is available as a dietary supplement. The label Vitamin E is a name for a collection of fat-soluble compounds with specific antioxidant activities. The levels of vitamin E in the blood are dependent upon the liver which takes up the nutrient after its different forms are absorbed in the small intestine.
Foods that provide Vitamin E
Nuts, seeds and vegetable oils are the best sources of alpha-tocopherol (vitamin E) as well as leafy green vegetables and fortified cereals. In the American diet, it can also be found in canola, corn and vegetable oils and food products.Vitamin E NIH fact sheet Almonds, peanuts, hazelnuts , sunflower and safflower oil also contribute vitamin E.
10. Zinc
Zinc is naturally present in some foods and also available as a dietary supplement. It can also be found in some over-the-counter drugs and cold remedies and lozenges. Since the body has no way to store zinc, a daily intake is required to maintain homeostasis. If the body is severely deficient in zinc, it depresses the immune response by impairing macrophage and neutrophil functions. Zinc is required to develop T-lymphocytes.
Foods that provide Zinc
Oysters contain more zinc per serving than any other food. Other food sources include red meat, poultry, beans, nuts, crab and lobster, whole grains and fortified breakfast cereals. Phytates in whole grain breads and cereals bind zinc and prevent absorption, but despite this plant-based foods and grains are still good sources of this mineral.Zinc NIH fact sheet
11. Copper
Copper is an essential mineral and is available as a dietary supplement as well as is present in some foods. Copper is involved in many chemical processes in the body that support homeostasis. In addition it is a defender of oxidative damage.
Foods that provide Copper
Shellfish, seeds and nuts, organ meats and wheat-bran or whole grain products are the richest dietary sources of copper. The most loved dietary source of copper is probably chocolate. Sometimes tap water and other beverages can be sources of copper though the amounts vary.Copper NIH fact sheet
12. Iron
Iron is present in many foods and also as a supplement. It is an essential part of hemoglobin which is the protein found in red blood cells that transfers oxygen around the body. It’s got multiple other metabolic influences as well, as if transportation of oxygen is not essential enough.
Foods that provide Iron
The most abundant sources of iron in the iet are lean meat and seafood. Also, iron is found in nuts, beans, vegetables and fortified grains. In the US, approximately 50% of dietary iron comes from bread, cereal and grains. Iron NIH fact sheet
13. Selenium
Seleneium is a trace element essential for humans. It is naturally present in many foods and also available as a dietary supplement. Selenoproteins are critical players in multiple ways in the body including thyroid hormone metabolism, DNA synthesis and protection from oxidative damage and support to the immune system to prevent infections.
Foods that provide Selenium
Brazil nuts, seafood and organ meats have the most selenium but other sources include muscle meats, cereals, grains and dairy products, fish, poultry and eggs and button mushrooms. The amounts of selenium in a certain plant-based food depends on the selenium in the soil, the pH of the soul and whether the selenium in the soil was found in a form easy for the plant to use. Selenium NIH fact sheet
Choose to support your immune system with nutritionally valuable foods. Be aware of what you need and be sure to provide the best sources of these nutrients to maintain health and support our amazing immune systems. It is the key to living a healthy and happy life.
https://pubmed.ncbi.nlm.nih.gov/12495459/
