Nutrients to Support Immune Health

By Lauren Planas

Immune health has become a growing topic over the past few years, especially during and post-pandemic. During times of illness, people may seek out certain foods or supplements that they believe can boost immunity. With 70-80% of the immune system being found within your stomach, it makes sense to consider what foods may help to support immune health.

While no one food may protect the body against illness or infection, certain dietary patterns may better equip the body to navigate potential illness. Getting enough vitamins and minerals through your diet, including vitamins A, B6, B12, C, D, E, and K, in addition to folate, copper, iron, selenium, and zinc, are important for a healthy immune system. Aiming to have a balanced diet with a variety of foods in combination with healthy lifestyle factors such as adequate physical activity, quality sleep, stress management, and minimal tobacco and alcohol use can help to support immune health.

Creating a strong and healthy immune system isn’t something to only focus on when you’re sick, however being mindful of incorporating certain nutrients when you are sick may help with symptom management. The following nutrients and foods you can find them in are backed by research to prove that they can help support the immune system.

*Some health conditions cause a weakened immune system. If you have a specific health concern or condition, it is advised to consult with a healthcare professional such as a doctor or RD for personalized recommendations.


Vitamin C –

As an antioxidant, vitamin C supports the growth and activity of immune cells, antibody production, and can protect against oxidative damage. The micronutrient plays a handful of roles in immune health, from being a component in the barrier function of the skin to protect against pathogens, to being able to stimulate immune cell migration to sites of infection in order to kill bacteria.

Vitamin C has been shown to shorten the length of the common cold and may help decrease cold symptoms, however it won’t prevent you from becoming sick. Incorporating vitamin C containing foods such as citrus, broccoli, leafy greens, tomatoes, strawberries, bell peppers, and cantaloupe can be a positive addition to your diet to support immune health. Recommended intakes range from 75-90 mg for women and men, respectively, and are higher for individuals who smoke.

Vitamin D –

Vitamin D is an essential nutrient found in foods such as fortified milk, tofu, orange juice and cereals, yogurt, cheese, egg yolks, mushrooms, and fatty fish. While important for maintaining healthy bones, vitamin D also plays a role in the immune system. Vitamin D is involved with immune cell growth and activity, namely being able to increase antimicrobial activity to destroy bacteria and viruses as one of its many traits.

Vitamin D deficiency is common if you live above the equator during the winter months, and has been associated with increased risk of respiratory infections and immune-related diseases. Maintaining healthy vitamin D status is important for immune function. Supplementation may be beneficial for those who are deficient.

Zinc –

Involved in regulating the signaling pathway for immune cells, having a role in the creation of proteins and DNA, as well as wound healing, zinc is an important mineral for immune health. Some research studies suggest that zinc may decrease the length of the common cold if taken at the onset of illness, but doesn’t impact the severity of cold symptoms. Additional research is needed to determine the best dose and form of zinc, in addition to how often it should be taken, during a common cold.

Zinc can be found in red meat, oysters, oats and fortified cereal, beans/legumes, nuts, eggs, and dairy products.

Probiotics –

The gut microbiome is home to microorganisms that play a key role in immune function, of which is influenced by the quality and variety of food intake. Incorporating a diet high in fiber with foods and naturally containing pre- and probiotics can positively impact the type and amount of gut microbiota.

Probiotics are the live microorganisms in the gut microbiome that offer health benefits. When consumed, probiotics add to the microbiome community in your GI tract and can inhibit the growth of harmful microorganisms. Research suggests that probiotics may reduce the risk of respiratory infections, shorten the length of illness, and may help relieve some symptoms. Probiotics can be found in fermented foods such as yogurt, kombucha, tempeh, sauerkraut, pickled vegetables, and kefir. They can also be found in supplements, however keep in mind that formulas vary and the effects of one product may not be the same as another.


While the above nutrients and the foods they are found in can help to support immune health and potentially lessen the duration of a cold and its symptoms, eating a diet with a variety of  foods and nutrients is important for a healthy immune system. Similarly, providing your body with the energy to fight off infection is just as important as what you may be eating. If you’re feeling under the weather, aim to have something to eat and drink every 3-4 hours to support keeping your nutrient and fluid intake when your appetite may otherwise be low.

Keep in mind that diet alone doesn’t drive immune health. Incorporating healthy lifestyle factors such as adequate physical activity, quality sleep, stress management, and minimal tobacco and alcohol use can help to support immune health, in addition to healthful nutrition practices.

Photo by Aidan Bartos on Unsplash

References

  1. Carr AC, Maggini S. Vitamin C and Immune Function. MDPI. November 3, 2017. Accessed April 24, 2024. https://www.mdpi.com/2072-6643/9/11/1211.
  2. Wiertsema, S. P., van Bergenhenegouwen, J., Garssen, J., & Knippels, L. M. J. (2021). The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies. Nutrients, 13(3), 886. https://doi.org/10.3390/nu13030886
  3. Charoenngam, N., & Holick, M. F. (2020). Immunologic Effects of Vitamin D on Human Health and Disease. Nutrients, 12(7), 2097. https://doi.org/10.3390/nu12072097
  4. Office of dietary supplements – Zinc Fact Sheet for Health Professional. NIH Office of Dietary Supplements. Accessed April 26, 2024. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
  5. Office of dietary supplements – Dietary Supplements for Immune Function and Infectious Diseases. NIH Office of Dietary Supplements. Accessed April 26, 2024. https://ods.od.nih.gov/factsheets/ImmuneFunction-Consumer/.

About O2X On-Site Specialist Lauren Planas:

Lauren is an O2X on-site Human Performance Specialist, serving as a Registered Dietitian with the Massachusetts National Guard. She holds a Bachelors of Science in Dietetics from the University of Connecticut and a Masters of Science in Nutrition from Boston University. Lauren adopts a holistic approach to nutrition, striving to assist individuals in establishing sustainable and optimal fueling patterns for their fitness and lifestyle objectives, all while steering clear of restrictive dieting. She is dedicated to educating and empowering others to take charge of their nutritional and lifestyle choices, infusing her guidance with a sense of enjoyment and enthusiasm. With a diverse background, Lauren has cultivated her expertise working with various demographics, including adolescent, collegiate, and adult recreational athletes. Her professional journey has taken her through esteemed institutions such as Boston University, Boston College, and Emerson College.

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