Food as Medicine | Immune Support
Here is a list of foods highest in vitamins & minerals known to enhance immune function. This is not a comprehensive guide, but one that I have been using in my clinical practice as a starting point for increasing consumption of fresh foods, vegetables and fruits and calling on our food as medicine for supporting our immune system.
Turning to mindful nutrition is a primary way to nourish our bodies, decrease inflammation, support hormones, conception, cardiovascular health, cellular regeneration and so much more.
Nutrients for Immune Support
Vitamin C is a potent antioxidant and contributes to the function of both our innate and adaptive immune responses. Vitamin C is involved in function of phagocytic cells that help scavenge and kill off cells that have been deemed “not self” by our immune system, ultimately a huge part of microbial killing. Research has proven that individuals low in vitamin C have a slower functioning immune system. Additionally, any big “job” for the immune system (ie: bacterial or viral infection) requires A LOT of vitamin C to attack the invading cells. Enhancing vitamin C in the body before infection is a great way to prevent more serious illness.
Foods highest in vitamin C:
Red pepper, ½ cup
Orange, 1 medium
Kiwi, 1 medium
Green pepper, ½ cup
Broccoli, cooked 1 cup
Strawberries, fresh ½ cup
Brussels sprouts, cooked ½ cup
Cantaloupe ½ cup
Cabbage, cooked ½ cup
Vitamin A is a huge part of our immune system’s response to viral infections. Vitamin A is a primary part of our mucosal membrane immune function as well as a requirement of our adaptive immune response and the development of T helper (Th) and B cells. In those found to be deficient in vitamin A, insufficient immune response is highly correlated.
Foods highest in vitamin A:
Beef liver, 3 oz
Sweet potato, baked with skin, 1 whole
Spinach, ½ cup
Pumpkin, ½ cup
Carrots, raw ½ cup
Cantaloupe, ½ cup
Egg, boiled
Peppers, sweet ½ cup
Mango, 1 whole
Black eyed-peas, boiled 1 cup
Zinc’s role is the immune system is one I LOVE talking about. Zinc ions help regulate the function of the adaptive and innate immune systems AND zinc is a crucial component to our antioxidant and anti-inflammatory pathways. In short, zinc is a primary way our immune system responses can be properly signaled to respond to an invader.
Foods highest in zinc:
Oysters, cooked 3 oz
Hemp Seeds, 2 TBSP
Beef chuck roast, braised
Beef patty, 3 oz
Pumpkin Seeds, 1 oz
Cashews, 1 oz
Chickpeas, ½ cup
Oats, ½ cup
Selenium too, helps the function of the innate and adaptive immune systems. Sufficient selenium levels have shown to stabilize macrophage and natural killer cells. Numerous studies have shown that deficiencies in selenium correlated with insufficient immune responses to numerous bacteria and viruses.
Foods highest in selenium:
Brazil nuts, 6-8 nuts
Halibut, cooked 3 oz
Sardines, 3 oz
Beef, 3 oz
Chicken, roasted 3 oz
Rice, brown, cooked 1 cup
Egg, boiled
Cabbage, 1 cup
Spinach, 1 cup
Broccoli, 1 cup
Foods to limit for immune support:
Sugar, processed foods, non-organic produce.
I have italicized the foods that cross numerous categories to help prioritize the most potent options!
Resources:
All nutrient lists extrapolated from the NIH Health Professional Fact Sheets.
Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017;9(11):1211. Published 2017 Nov 3. doi:10.3390/nu9111211
Stephensen CB. Vitamin A, infection, and immune function. Annu Rev Nutr. 2001;21:167–192. doi:10.1146/annurev.nutr.21.1.167
Wessels I, Maywald M, Rink L. Zinc as a Gatekeeper of Immune Function. Nutrients. 2017;9(12):1286. Published 2017 Nov 25. doi:10.3390/nu9121286
Maares M, Haase H. Zinc and immunity: An essential interrelation. Arch Biochem Biophys. 2016;611:58–65. doi:10.1016/j.abb.2016.03.022
Avery JC, Hoffmann PR. Selenium, Selenoproteins, and Immunity. Nutrients. 2018;10(9):1203. Published 2018 Sep 1. doi:10.3390/nu10091203