Foods That Boost The Immune System and Help Your Defenses

Although hot chicken soup is often associated with comfort during illness, certain foods contain essential nutrients that directly support our immune system. Consuming them in the right amounts can help protect us from infections and other health issues.

The Link Between Nutrition and Immunity

It is well known that diet plays a crucial role in overall health, affecting everything from bone density to cognitive function. One key principle is ensuring that our immune system receives the necessary nutrients to defend against bacterial, fungal, and viral threats.

Interestingly, one can follow a seemingly "healthy" diet, maintain a good physique, and have strong teeth while still lacking a robust immune system. Dr. Ranjit Chandra, a physician and researcher from Memorial University of Newfoundland, Canada, published a study emphasizing the relationship between nutrition and immune function. He stated, "Nutrition is a fundamental factor in the immune response, and malnutrition is one of the most common causes of immunodeficiency worldwide."

Three key nutrients that play major roles in immune health are selenium, zinc, and vitamin B6. While other nutrients, such as iron and vitamin D, also contribute, these three are particularly significant.

Selenium: A Powerful Immune Booster

Selenium is a trace mineral that plays an essential role in immune function. According to a study published in The Journal of Nutrition by researcher John R. Arthur and his team at the Rowett Research Institute, "Selenium has great potential to influence immune function. However, to fully understand its role, we need to define all the functions of selenoproteins."

Many foods are excellent sources of selenium. Here are some of the best, based on data from the United States Department of Agriculture (USDA):

• Brazil nuts – The richest natural source, providing 1,917 micrograms per 100g, covering an astonishing 3,485% of the daily recommended intake.
• Atlantic cod (dry and salted) – Contains 147 micrograms per 100g, more than enough for daily needs.
• Shiitake mushrooms – A staple in Japanese cuisine, offering 46 micrograms per 100g.
• Garlic – Contains 14.2 micrograms per 100g, covering about one-third of the recommended daily intake.

The Role of Vitamin B6 in Immunity

Vitamin B6 is essential for the production of antibodies, which help fight infections. The European Food Safety Authority (EFSA) states that products containing at least 15% of the daily recommended intake of vitamin B6 can be marketed with claims like "supports immune function."

The following foods are rich sources of vitamin B6 (per 100g):

• Sage – 2.69 mg
• Spearmint – 2.58 mg
• Piquillo peppers – 2.54 mg
• Pistachios – 1.70 mg, exceeding the recommended daily intake of 1.4 mg

Zinc: A Critical Mineral for Immune Health

Zinc is another vital nutrient for immune function. A 2000 study by Pamela J. Fraker and her team at Michigan State University found that "Zinc deficiency leads to a rapid decline in antibody response and immune cell activity." The study also highlighted that inadequate zinc intake can increase susceptibility to infections and higher mortality rates.

To maintain optimal zinc levels, consider incorporating these foods into your diet (values per 100g):

• Raw oysters – 39.30 mg, almost four times the daily recommended intake.
• Beef (ribs) – 11.49 mg.
• Pumpkin seeds – 10.30 mg, covering the total daily requirement.
• Sesame flour – 10.70 mg.

Conclusion

A well-balanced diet should include a variety of nutrient-dense foods, not just those that provide visible health benefits like weight loss or muscle gain. By ensuring adequate intake of selenium, zinc, and vitamin B6, along with other essential nutrients, we can strengthen our immune defenses and enhance overall health.