Supporting Immunity (Nutrients)

Posted on January 7th, 2024

immune function. A solid nutritional foundation is paramount due to the daylight shifts and more time spent inside.  This blog will explore the necessary nutrients for immune support during this time and which foods to incorporate.

Nutrients of Focus

Protein: amino acids comprise every single tissue, enzyme, and secretion in our body.  We need to get enough protein to support this amino acid pool and keep our bodies humming along. Sufficient protein is about 1 gram per kilogram of bodyweight, but those who exercise may need more, as do pregnant females. Lean sources of protein include quinoa, beans, organic soy, low-fat dairy, eggs (hard-boiled), fish, skinless poultry and seafood.

Vitamin A: there are two forms of vitamin A, one preformed (found only in animal products) and one that needs conversion (mostly in the form of beta-carotene). Preformed A is easily used and assimilated but can lead to overdose if taken for too long at too high a dose.  The RDA of 700 mcg RAE for women and 900 mcg RAE for men is the minimum to aim for.  Preformed A can be found in cod liver oil, beef liver, herring, sockeye salmon, ricotta cheese, and eggs.  Beta-carotene is plentiful in sweet potatoes, spinach, carrots, cantaloupe, peppers, and broccoli.

Vitamin C is a potent antioxidant and necessary for supporting our tissue matrix (including the production of collagen).  The RDA for vitamin C is 90mg for men and 75mg for women, but we should aim for much higher consumption, especially in the winter. Foods high in vitamin C include peppers of all colors, oranges, grapefruits, kiwis, broccoli, cantaloupe, cabbage, cauliflower, tomato and spinach.

Vitamin D is classified as a hormone versus a true vitamin; vitamin D derivatives regulate calcium balance and support immunity. While the best way to produce vitamin D is from the sun, the sun’s angle in the fall and winter months is not sufficient for this production.  The RDA for vitamin D is 15mcg and sources include cod liver oil, trout, sockeye salmon, mushrooms, fortified milk, sardines, and eggs.  Most individuals, however, will need to supplement, especially those with darker skin and advancing ages.

Omega-3 Fatty Acids: these acids, which can be directly sourced from food or created within the body, are vital components of cell membranes, help manage inflammatory responses, and highly concentrate in the brain and eyes. There are no RDAs for Omega-3; however, adequate intake for men is about 1.6g and for women about 1.1g. Plant sources of omega-3s that need to be converted for use in the body include chia, walnuts, flax, and edamame.  Animal sources (that do not require conversion) include salmon, herring, sardines, mackerel, trout, oysters, and shrimp.

Magnesium: this mineral is a co-factor for more than 300 enzymes in the body, thus making it vital for daily functioning, especially during the winter months when the body is on high alert.  The RDA for magnesium is 420mg for men and 320mg for women. To eat over 400mg of magnesium, incorporate the following foods: rolled oats, pumpkin seeds, almonds, bananas, avocados, romaine, eggs, spinach, brown rice, chicken breast, dark chocolate and multi-grain bread.

Zinc—this mineral, like magnesium, is a co-factor for many enzymes in the body and helps maintain gut and other barriers to prevent infection.  Zinc also has the ability to interfere with viral replication and is directly involved in the development of immune cells (1).  The RDA for zinc for men is 11g, while women only need 8mg. Foods rich in zinc include oysters, beef, blue crab, pumpkin seeds, pork, turkey breast, shrimp, lentils, sardines, Greek yogurt, brown rice, and eggs.

A nutrient focus during fall and winter can help the body ward off invaders and influence the lifestyle factors that we will explore in the next blog.  Our in-house nutritionist can help you navigate these nutrients with ease, so call our office to schedule a consultation today.

PMID: 34128459