Immune Health Means
protection against infectious disease (bacteria, viruses, etc.) and wound healing.
Other Factors that Affect Immune Health:
- Daily multivitamin
- Physical activity
- Sleep
- Obesity
- Alcohol consumption
- Smoking
Benefits of Vitamins & Minerals for Immune Health
| Role | Why it Matters | Key Nutrients |
|---|---|---|
| Immune Cell Growth | Micronutrients are needed to build new immune cells and for their proper function. | Folate; Vitamins A, B6, B12, & D Iron, Zinc |
| Barrier Function | Micronutrients help maintain and repair skin and mucous membranes. | Vitamins A, C, D, & E Zinc Essential Fatty Acids |
| Antioxidants | Micronutrients protect the cells from oxidative damage. | Vitamins C & E Selenium, Zinc |
| Anti-inflammatory | Nutrients help reduce inflammation in cells. | Vitamins C, D, & E Zinc Omega-3 Fatty Acids |
| Wound Healing | Micronutrients are needed for tissue repair for skin, tendons, and ligaments. | Vitamins A, C, D, E, & K Zinc |
Top 10 Foods for Immune Health
| Food | Key Nutrients |
|---|---|
| Asparagus | Folate, Vitamin A Copper, Iron |
| Bell Peppers | B Vitamins, including Folate; Vitamins A, C, & E |
| Chicken | Vitamins B6 & B12 Copper, Selenium, Zinc |
| Eggs | Vitamins A, B6, B12, & E Iron, Selenium, Zinc |
| Garlic | Vitamin C Copper, Iron, Selenium, Zinc |
| Peas | Folate, Vitamins A & C Copper, Iron, Zinc |
| Spinach | Folate; Vitamins A, B6, C, & E |
| Sunflower Seeds | Folate; Vitamins B6, B12, & E Copper, Iron, Selenium, Zinc |
| Tofu | Copper, Selenium, Zinc |
| Tuna | Vitamins B6, B12, & D Iron, Selenium Omega-3 Fatty Acids |
See the Articles:
A Daily Multivitamin
The Linus Pauling Institute recommends that all adults take a daily multivitamin to supplement a healthy diet. This is especially important for adults over the age of 50.
The Top 10 Project is a joint effort between the Linus Pauling Institute and the Oregon State University Extension Service. This project is supported by an unrestricted educational grant from Haleon, PLC and a grant from The Whatley Charitable Trust.