Foods that Boost Immune System

Vitamins, minerals, antioxidants, phytochemicals, micronutrients and macronutrients that are found in food differ in quantities for each food. These work together and they depend on each other to achieve the optimal goal of keeping the immune system healthy and strong.

The following list is a short list of how some nutrients interact and should give you an idea of some of the complex processes that occur in the body:

- Glutathione recycles vitamins C and E and puts them back to work as antioxidants.
- Cells do not produce Glutathione without the precursor amino acid components: glutamate, glycine and cysteine.
- The conversion of beta-carotene to vitamin A depends on the availability of vitamin C, zinc and thyroid hormones while vitamin C, E and selenium enhance the function of beta-carotene.
- Magnesium is necessary for conversion of vitamin B1 (thiamine) into its active form, and vitamin C helps improve thiamine absorption.
- Vitamin B2 (riboflavin) is necessary for the activation of vitamin B6.
- Vitamins B6, B2 and iron are necessary for the conversion of tryptophan (an essential amino acid) to vitamin B3 (niacin).
- Tryptophan is a biochemical precursor for serotonin which in turn can be converted to melatonin.
- Folic acid requires vitamin B12, niacin and vitamin C to be converted to its active form.
- Vitamin C helps reduce folic acid excretion.
- Vitamin C increases the absorption of iron and improves the stability of vitamin E.
- Vitamin B6 deficiency reduces vitamin b12 absorption.
- Vitamin D is necessary for the absorption and metabolism of calcium and phosphorus.
- Vitamin B5 (pantothenic acid) is necessary for the synthesis of vitamin D.
- Vitamin E is necessary for the action of vitamin A and regulates the levels of that vitamin.
- Potassium decreases urinary loss of calcium, etc.

The intricacies and interdependency of vitamins, minerals, antioxidants, phytochemicals, micronutrients and macronutrients is much farther reaching than this short list, but hopefully this list is exhaustive enough to drive home how important it is to maintain a diverse diet.

Most foods to boost immune system are those that are good sources of one particular vitamin, mineral or nutrient, so eat a diversity of foods. For the immune system to function properly and be able to defend your body against pathogens, it is very important to supply the body with a sufficient amount of all vitamins, antioxidants, and amino acids. Immune health and proper immune response cannot be obtained without all these essentials.

Three amino acids of particular importance to your immune health are Glutathione precursors - glutamate, glycine and cysteine - the so-called building blocks for your body's master antioxidant Glutathione (GSH).

No one food contains all three amino acids in sufficient quantities to boost the immune system. That is why it is very important to eat a well balanced varied diet to ensure consumption of all vitamins and nutrients.

Dietary Guidelines that describe a healthy diet are ones that:
• Emphasizes a variety of fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.
• Includes lean meats, poultry, fish, beans, eggs, and nuts.
• Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
• Stays within your daily calorie needs.
• And most importantly - include proper rest and exercise (though not truly dietary, if you do not get these as well, you will not achieve the healthy you that you are striving for).

It is important to keep in mind that foods that we eat today are not what they used to be even 50 years ago. The well-known saying "An apple a day keeps the doctor away" is not as applicable as it once was. Today you need to eat a dozen or more apples to get the same nutrient content as we did when this saying was originated. This is because the nutrient content of food has been reduced due to depleted soils, the use of pesticides and herbicides, processing and pasteurization, wholesale farming techniques that require collection of fruits and vegetables when they are not ripe. In many cases months pass before product reaches the shelves in the supermarket. Most vitamins, in frits and vegetables only have a shelf life of up to a few weeks after picking.

The best way to insure the quality of the produce you are eating is to shop for seasonal fruits and vegetables at the local farmers markets, at organic food stores, or grow them yourself. As for nutrients, it is well documented that processing/cooking destroys most of them. An example is the bonded cysteine molecule in cow's milk - heat and mechanical stress break it down making this cysteine source practically useless for building intracellular Glutathione.

Vitamins are substances that your body needs to develop and function properly. Vitamins are either fat-soluble or water-soluble.

Fat-soluble vitamins (A, D, E and K) can be stored in the body, some up to several years, and are used when needed.

Water-soluble vitamins (C and the B vitamins) do not get stored as much and circulate in the bloodstream, whatever your body does not use comes out with the urine; water-soluble vitamins need to be consumed with food or supplements regularly to replenish supply and avoid deficiency. Only the water-soluble B12 vitamin can be stored for a very long period of time in the liver.

Your body can synthesize only vitamins D and K. The rest of the vitamins enter your body with the food you consume, both of plant and animal origin, which is why it is very important to make healthy food choices when you want to strengthen immune system defenses.

By clicking on the link of a vitamin you would like to read about, you will find a brief review of each of the below listed vitamins, what the vitamin is responsible for, information on the vitamins' deficiency, information about the vitamins' toxicity, recommended intake and the best food sources for each vitamin:

Vitamin A
Vitamins B1, B2, niacin, pantothenic acid, biotin, folate, B6 and B12
Vitamin C
Vitamin D
Vitamin E
Vitamin K


This link below will take you to the resource where you can look up what foods and in what quantities provide all vitamins.

Table of Selected Food Sources of VITAMINS to meet the minimum RDA.

Several vitamins have a special effect on the immunity and their sufficient consumption, according to the studies, delivers a better immune response, which lowers the incidence of infection and may help prevent diseases. These are vitamins C, A (and carotenes), B6, E and D.

There is a number of foods that truly stand out because of the high nutrient and/or antioxidant content in them, thus making them super foods. Incorporating them into your diet daily promotes immune health.

I have put together a list of foods that we strive to incorporate into our menu regularly. To make navigation through these foods easier for you I listed them in alphabetical order.


ALFALFA - Alfalfa contains 8 essential enzymes needed to effectively digest food; it is rich in vitamins (A, E, and K) and minerals (calcium, iron, manganese, potassium, magnesium). Alfalfa is also a good plant source of protein (0.5 oz. per 3.5 oz. of weight according to USDA). Alfalfa has been shown to aid in lowering cholesterol and regulating bowels, as well as in getting rid of excess fluids in the body. It helps fight off infections - the chlorophyll in alfalfa develops an effective barrier against bacterial invasion.

ALMONDS - only one ounce of almonds (about 20-24 shelled whole nuts) contains 35% of daily recommendation amount of vitamin E. Almonds are also a good source of omega-3 fatty acids - heart-healthy unsaturated fats that lower your bad cholesterol.

BEANS - Beans or legumes are a good choice when trying to incorporate additional servings of vegetables into your diet. Beans are rich in potassium, B vitamins, and fiber which promotes health of the digestive system. Cooked beans are low in calories, contain very little fat and are also considered a meat replacement food. As a tip, try substituting beans for meat twice a week. Also, beans contain health-promoting substances called saponins in their cells. Clinical trials suggest that saponins may help lower cholesterol, lower blood glucose responses, and have been shown to have an inverse relationship with the incidence of kidney stones. Isn't it remarkable that beans are even shaped like human kidneys?

BERRIES - Berries are loaded with vitamin C, potassium and fiber. They have some of the highest antioxidant levels of any fresh fruits. Berries which are deep red and blue in color (blueberries, strawberries, blackberries) contain very beneficial phytochemicals. Studies have shown that strawberries are involved in inhibiting inflammation enzymes. Plus, berries are simply delicious! Scoop some on top of your cereal in the morning or mix them into your yogurt.

CHERRIES (tart) - Tart (sour) cherries are the only natural source of melatonin in the amounts that can effect your health: melatonin helps increase your master antioxidant Glutathione without which cells die. These dark colored cherries are also rich in anthocyanins. It is very difficult to find fresh sour cherries even during season, so they are available as dried or frozen cherries and tart cherry juice concentrate which preserves perfectly all the goodness of this fruit.

CHOCOLATE - Cocoa powder used in the production of chocolate has very high antioxidant capacity measured in ORAC, even higher than blueberries, strawberries and garlic. Antioxidants found in cocoa enhance vascular function and decrease platelet stickiness contributing to cardiovascular health. Just remember to choose dark semi-sweet chocolate with cocoa content not less than 70% (baker's chocolate is a good choice), and please do not make the whole bar disappear in one sitting!

FISH - Fish is a good source of easily digested protein, low in saturated fat, rich in omega-3 fatty acids. Omega-3 enriched diets are associated with the reduction in incidence of heart attacks, and higher fish intakes (salmon, trout, herring, cod, tuna, and sardines) were associated in several studies with a lower incidence of coronary artery disease and cardiovascular mortality. Overall it has been shown that a minimum of one fish meal a week on a regular basis translates into a 52% reduction in sudden cardiac death. Fish is also one of the very few sources of vitamin D.

Check out this additional info resource on healthy eating:

Healthy Family Eating - Busy parents always appreciate a few healthy eating guidelines. This guide offers easy healthy recipes using healthy food choices along with advice on how to get your family on the track to great health.


Return to Home