Food Sources for Immune Enhancing Nutrients

Food Sources for Immune Enhancing Nutrients
Below is a list of foods containing some of the major nutrients needed for healthy immunity. However, all nutrients play a role including the macronutrients – protein, fats and carbohydrates.
The secret is to have a healthy diet containing lots of fresh vegetables, some fresh fruit, lean animal foods (if you are not vegetarian/vegan), some nuts and seeds, and some whole grains especially the high nutrient grains such as quinoa. A variety of healthy foods is the key. It is also best to avoid the health damaging foods such as refined sugars and flours, packaged/processed foods, artificial food additives, also excessive alcohol and caffeine.

Check out my other blogs related to the immune system – Twelve Tips That Will Improve Your Immune System, Effective Everyday Actions to Improve Immunity, Herbs and Nutrients for Optimal Immune Function, Treat Flu Symptoms

Vitamin A
• Liver
• Paprika, Red Pepper, Cayenne
• Orange Sweet potatoes
• Carrots
• Dark leafy greens
• Pumpkin

B Complex Vitamins
Vitamin B1 (Thiamine)
• Whole grain cereals and breads, wheat germ
• Pulses/legumes such as lentils, kidney beans, chick peas
• Dark green leafy vegetables, broccoli
• Animal foods including fish, egg, milk, meat, pork
• Nuts such as almonds and pecans.

Vitamin B2 (Riboflavin)
• Chicken, fish, eggs
• Pulses/legumes such as lentils, kidney beans, chick peas
• Milk and milk products such as yogurt and cheese
• Nuts
• Dark green leafy vegetables, broccoli, asparagus

Vitamin B3 (Niacin)
• Chicken, salmon and in fishes like canned tuna
• Pulses/legumes such as lentils, kidney beans, chick peas
• Whole wheat, quinoa

Vitamin B6 (Pyridoxine)
• Potatoes
• Red meat, poultry, eggs
• Quinoa

Folate, folic acid, or folacin
• Leafy greens such as spinach, fenugreek, turnip greens, asparagus, etc and other fresh fruits and vegetables are all excellent sources of folate
• Liver
• Pulses/legumes such as lentils, kidney beans, chick peas

Vitamin B12 (Cobalamin)
• Fish, shellfish
• Red meat, poultry, eggs
• Milk, milk products, cheese

• Liver
• Egg yolks
• Salmon
• Pork
• Avocado
• Most fruits and vegetables contain some biotin, as do cheeses and whole grains

Pantothenic Acid
• Yogurt
• Avocado
• Smaller amounts in legumes, sweet potatoes, mushrooms and broccoli

Vitamin C
All fruits and vegetables contain some vitamin C. Some may be lost during cooking
• Berries, kiwi fruit, cantaloupe, citrus fruits, mango, pawpaw, pineapple
• Broccoli, brussels sprouts, cauliflower, green and red peppers, spinach, cabbage, turnip greens, and other leafy greens, sweet and white potatoes, tomatoes

Vitamin D
There are very few foods in nature contain vitamin D
• Fatty fish including salmon, tuna, and mackerel contain some
• Fish liver oils

Many soils are low in zinc and some modern agricultural practices add to this depletion. The foods listed below will only be high in zinc if the foods are gown or the animals are raised in areas that have adequate zinc.
• Shellfish, particularly oysters
• Beef, lamb
• Nuts and seeds, particularly pumpkin seeds
• Whole grains


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