With all of the attention on COVID-19 and its apparent novel treatments, we would like to remind you of some basic biological principals. Vitamins and minerals do play a critical role in immune system function. Three pathways of immunity need to be considered when looking at the immune system: the epithelial barrier, cellular immunity and antibody production. Different pathways need different sets of nutrients to function properly.
Ensuring we have all of these nutrients in our diet will guarantee that all pathways are covered in our immune defense. The comprehensive list includes; Vitamins A, D, E, C, B6, B12, Folic Acid (B9) as well as Selenium, Zinc, Iron and Copper. Here is a list of foods that will greatly support your immune system during this time. As always you can reach us by clicking here to order vitamins or to schedule telemedicine calls. We are hopeful that all of our patients and friends will be healthy enough to get through this tough time with ease.
For a more thorough look at each of these selected vitamins and trace elements Click Here to read this British Journal of Nutrition Article.
Vitamin A
Dark Leafy Green Vegetables – spinach, chard, Sweet Potato, Carrots, Squash, Pumpkin
Vitamin D
Fatty Fish like Tuna, Mackerel, Salmon, Vitamin D fortified foods like Orange Juice, Soy Milk, Cereals
Vitamin E
Almonds, Peanuts, Hazelnuts, Sunflower seeds, Vegetable oils (Sunflower, safflower), Spinach, Broccoli
Vitamin C
Guava, sweet red pepper, tomato Juice, orange juice, sweet green pepper, oranges, strawberries
Vitamin B6
Fish, vegetables, Soybeans, Oatmeal, Brown Rice
Vitamin B12
Clam, Beef Liver, Salmon, Trout, Fortified Cereals
Selenium
Beans, Peas, Lentils, Asparagus, Leafy Greens, Beets, Citrus Fruits, Brussel Sprouts, Broccoli, Nuts and seeds,
Brazil Nuts, Tuna, Firm Tofu, Shrimp, Shitake Mushrooms,
Zinc
Lentils, Firm Tofu, Hemp seeds, Oatmeal, Wild Rice, Quinoa
Copper
Oysters, Shitake Mushrooms, Nuts and Seeds, Lobster, Leafy Greens, Dark Chocolate
Iron
Tofu, tempeh, lentils, beans, peas, Pumpkin, Hemp, Sesame, Cashews, Pine nuts
