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8 nutrients to boost your immune system
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Fuel up with the right foods to keep you well.
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By Rosie Schwartz
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When colds, the flu and other pesky illnesses lurk on every bus, phone and banister, it's wise to try to bolster your immune system with nutrients that'll help you to stave off sickness.
To keep your body in top working order, aim for the basics of a healthy diet. Consume plenty of fruits and vegetables, and opt for whole grains over refined ones to provide the most vitamins, minerals and phytochemicals -- disease-fighting compounds from plant foods. There are also certain nutrients that provide a sound foundation. Dietitian Diana Dyer suggests taking a multivitamin and mineral supplement at the recommended daily intake level. Here are some nutrients to keep an eye out for.
1. Protein
People often look for lesser-known nutrients or supplements while paying little attention to protein intakes. But adequate protein -- at least 46 grams per day -- provides a foundation for essential components of the immune system, including white blood cells and antibodies. Go for moderate portions of protein-rich options such as lower-fat dairy products, fish, lean meat and poultry, eggs, soy foods, legumes and nuts.
2. Iron
It's a mineral that young women are often lacking, but dietary shortfalls can occur at any age. Red meat, eggs, legumes, dark leafy greens and whole- and enriched-grain products supply dietary iron. But to boost absorption of iron from plant sources, consume a vitamin C-rich food at the same meal.
3. Selenium
This important player in immune function is needed only in small amounts. Brazil nuts, meat, fish and poultry all supply this mineral.
4. Zinc
Too little or too much of this mineral can lead to a compromised immune system because zinc is significantly involved in immune-system development and reactivity. Meat, seafood, poultry, eggs, legumes, whole grains and milk are all chock-full of zinc. While earlier studies found inconsistent results, the latest on zinc gluconate lozenges shows that they seem to shorten the duration and severity of symptoms of the common cold when administered within 24 hours of the onset of symptoms.
5. Vitamin A
One of the roles of vitamin A in the immune system is to maintain healthy mucous membranes, which provide protective barriers throughout the body to help fight off infection by blocking the viruses or bacteria from entering the blood stream. Sources include meat, dairy products and plant foods rich in the orange pigment beta-carotene, which converts to vitamin A in the body. Carrots, squash and pumpkin are just a few beta-carotene-rich options.
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