{"id":6222,"date":"2021-05-03T17:48:35","date_gmt":"2021-05-04T01:48:35","guid":{"rendered":"https:\/\/www.pureencapsulations.hk\/?p=6222"},"modified":"2025-12-03T11:08:28","modified_gmt":"2025-12-03T03:08:28","slug":"top-5-nutrients-for-immune-health","status":"publish","type":"post","link":"https:\/\/www.pureencapsulations.hk\/zh\/top-5-nutrients-for-immune-health\/","title":{"rendered":"Top 5 Nutrients for Immune Health"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"6222\" class=\"elementor elementor-6222\">\n\t\t\t\t<div class=\"wd-negative-gap elementor-element elementor-element-441b2f4 e-flex e-con-boxed e-con e-parent\" data-id=\"441b2f4\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8cd3b6a color-scheme-inherit text-left elementor-widget elementor-widget-text-editor\" data-id=\"8cd3b6a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><img decoding=\"async\" class=\" wd-lazy-fade wp-image-6223 alignnone\" src=\"https:\/\/www.pureencapsulations.hk\/wp-content\/themes\/woodmart\/images\/lazy.svg\" data-src=\"https:\/\/www.pureencapsulations.hk\/wp-content\/uploads\/2021\/05\/1.jpg\" alt=\"\" width=\"700\" height=\"467\" srcset=\"\" data-srcset=\"https:\/\/www.pureencapsulations.hk\/wp-content\/uploads\/2021\/05\/1.jpg 2048w, https:\/\/www.pureencapsulations.hk\/wp-content\/uploads\/2021\/05\/1-150x100.jpg 150w, https:\/\/www.pureencapsulations.hk\/wp-content\/uploads\/2021\/05\/1-600x400.jpg 600w, https:\/\/www.pureencapsulations.hk\/wp-content\/uploads\/2021\/05\/1-300x200.jpg 300w, https:\/\/www.pureencapsulations.hk\/wp-content\/uploads\/2021\/05\/1-1024x683.jpg 1024w, https:\/\/www.pureencapsulations.hk\/wp-content\/uploads\/2021\/05\/1-768x512.jpg 768w, https:\/\/www.pureencapsulations.hk\/wp-content\/uploads\/2021\/05\/1-1536x1024.jpg 1536w, https:\/\/www.pureencapsulations.hk\/wp-content\/uploads\/2021\/05\/1-500x333.jpg 500w, https:\/\/www.pureencapsulations.hk\/wp-content\/uploads\/2021\/05\/1-219x146.jpg 219w, https:\/\/www.pureencapsulations.hk\/wp-content\/uploads\/2021\/05\/1-50x33.jpg 50w, https:\/\/www.pureencapsulations.hk\/wp-content\/uploads\/2021\/05\/1-113x75.jpg 113w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p><p>It is impossible to talk about wellness without considering your immune health.\u00a0 While the phrase wellness can mean something different to everyone, at its core being well is about nourishing the body so you can thrive at all stages of life.\u00a0 Your immune system is the foundation that supports that journey.<\/p><p>Immune cells work hard every day, constantly making decisions and taking action to protect you against environmental threats and pathogens.\u00a0 But lifestyle factors, especially nutrition, play a huge part in how well it functions.<\/p><p>If wellness is a priority for you, learning about these five critical nutrients is an essential first step.<\/p><h4><strong>How does your immune system keep you healthy?<\/strong><\/h4><p>A well-functioning immune system means that your body can defend itself against anything that could adversely affect your health.<\/p><p>The immune system is comprised of two parts:<a href=\"#_edn1\" name=\"_ednref1\">[1]<\/a><\/p><ul><li><strong>Innate<\/strong>: The innate immune system acts as a first responder to protect you against perceived threats like viruses, bacteria, or toxins.<a href=\"#_edn2\" name=\"_ednref2\">[2]<\/a> While it cannot differentiate between various pathogens, it works by sending a message to your immune cells to respond quickly to take care of the problem.<\/li><li>The adaptive immune system kicks in after recognizing specific threats and responds with targeted antibodies.<a href=\"#_edn3\" name=\"_ednref3\">[3]<\/a><\/li><\/ul><p>A simple way to think about the adaptive immune system is to consider children who attend daycare early.\u00a0 The first few months are often miserable as they pick up every bug they are exposed to.\u00a0 Over time, their immune system wakes up, recognizes the same germs or antigens, and can fight back.\u00a0 This is the adaptive (with help from the innate) immune system at work.<\/p><p>Both branches of your immune system depend on proper nutrition, especially micronutrients, to function optimally. Research clearly tells us that less-than-optimal nutrition status can lead to a compromised immune system.<a href=\"#_edn4\" name=\"_ednref4\">[4]<\/a><\/p><h4><strong>How can you support your immune system naturally?<\/strong><\/h4><p>While this list is not exhaustive, here are five crucial nutrients that help you maintain a healthy immune system.<\/p><p><strong>1. Zinc<\/strong><\/p><p>If you have ever woken up with a sense of feeling exceptionally run down or that your body is trying to fight something off, consider reaching for zinc.\u00a0 Supplemental zinc can help you feel better faster if taken at that first sign, according to research.<a href=\"#_edn5\" name=\"_ednref5\">[5]<\/a><\/p><p>An essential nutrient for a well-functioning and responsive immune system, zinc supports optimal immunity while promoting healthy inflammation levels.<a href=\"#_edn6\" name=\"_ednref6\">[6]<\/a>\u00a0 It also acts as a critical cofactor for hundreds of enzymatic reactions, many related to immunity.<a href=\"#_edn7\" name=\"_ednref7\">[7]<\/a><\/p><p>Studies suggest that people with the lowest zinc status see the greatest benefit from supplementation, but everyone can support their immune health with zinc.\u00a0 You can start by including rich sources of zinc in your diet, such as:<a href=\"#_edn8\" name=\"_ednref8\">[8]<\/a><\/p><ul><li>Oysters (by far the richest source with over ten times more zinc than other sources)<\/li><li>Meat<\/li><li>Eggs<\/li><li>Legumes<\/li><\/ul><p>However, if you feel a funny tickle in your throat, short-term zinc supplementation helps you get over it quickly.<a href=\"#_edn9\" name=\"_ednref9\">[9]<\/a><\/p><p><strong>2. Vitamin C<\/strong><\/p><p>Vitamin C is probably the most well-known remedy for immune health. It\u2019s an essential water-soluble vitamin (meaning the body doesn\u2019t store it and will excrete excess in urine) that acts as an important antioxidant in the body.<a href=\"#_edn10\" name=\"_ednref10\">[10]<\/a><\/p><p>Since vitamin C has become a go-to for immune health, there\u2019s a lot of research examining its efficacy.\u00a0 Even with all the studies conducted, results are mixed on exactly who benefits the most from supplementation, but vitamin C does appear to help decrease symptoms quickly if you take it as soon as you aren\u2019t feeling well.<a href=\"#_edn11\" name=\"_ednref11\">[11]<\/a>\u00a0 It may help your immune system function efficiently, even reducing the frequency of catching something by half when taken preventatively.<a href=\"#_edn12\" name=\"_ednref12\">[12]<\/a><\/p><p>Vitamin C is easy to obtain in a healthy diet rich in fruits and vegetables.\u00a0 Some of the highest sources include:<a href=\"#_edn13\" name=\"_ednref13\">[13]<\/a><\/p><ul><li>Citrus<\/li><li>Kiwi<\/li><li>Leafy greens<\/li><li>Cruciferous veggies like cauliflower, broccoli, or cabbage<\/li><li>Bell pepper<\/li><li>Strawberries<\/li><li>Guava<\/li><\/ul><p>It is always a good idea to get your nutrients from food first, but supplementation may add additional benefits as noted above.<\/p><p><strong>3. Vitamin D<\/strong><\/p><p>For the last few years, vitamin D is having its moment in the sun.\u00a0 From bone formation to cell development, vitamin D is a critical nutrient for many aspects of health, including your immune system.\u00a0 Receptors for vitamin D are found on your immune cells, suggesting that vitamin D may positively influence their responsiveness.<a href=\"#_edn14\" name=\"_ednref14\">[14]<\/a><\/p><p>Studies on vitamin D show significant improvements in immune health with supplementation, especially for those with lower vitamin D status.\u00a0 A vitamin D deficiency may mean you are more likely to pick up a bug than someone with normal levels.<a href=\"#_edn15\" name=\"_ednref15\">[15]<\/a>\u00a0 Even infants born to moms who supplement with vitamin D can see a benefit, with maternal supplementation tied to healthy immune responses later in life.<a href=\"#_edn16\" name=\"_ednref16\">[16]<\/a><\/p><p>Unlike many other nutrients, it is not easy to get vitamin D from food (unless the food has been fortified with vitamin D in processing like milk or orange juice).\u00a0 Fatty fish, egg yolks, liver, and beef all have small amounts but likely not enough.<a href=\"#_edn17\" name=\"_ednref17\">[17]<\/a><\/p><p>The ideal way to get enough vitamin D is through exposure to sunlight, where the interaction with UV light converts the hormone in your skin to the active vitamin.\u00a0 But with so many factors influencing your ability to properly make and absorb it (including the color of your skin, sunscreen use, time of year, and geographical location), supplementation is often necessary.<a href=\"#_edn18\" name=\"_ednref18\">[18]<\/a><\/p><p>\u00a0<\/p><p><img decoding=\"async\" class=\" wd-lazy-fade alignnone wp-image-6225\" src=\"https:\/\/www.pureencapsulations.hk\/wp-content\/themes\/woodmart\/images\/lazy.svg\" data-src=\"https:\/\/www.pureencapsulations.hk\/wp-content\/uploads\/2021\/05\/PEGI-474868512_RGB-scaled.jpg\" alt=\"\" width=\"500\" height=\"500\" srcset=\"\" data-srcset=\"https:\/\/www.pureencapsulations.hk\/wp-content\/uploads\/2021\/05\/PEGI-474868512_RGB-scaled.jpg 2560w, https:\/\/www.pureencapsulations.hk\/wp-content\/uploads\/2021\/05\/PEGI-474868512_RGB-300x300.jpg 300w, https:\/\/www.pureencapsulations.hk\/wp-content\/uploads\/2021\/05\/PEGI-474868512_RGB-150x150.jpg 150w, https:\/\/www.pureencapsulations.hk\/wp-content\/uploads\/2021\/05\/PEGI-474868512_RGB-600x600.jpg 600w, https:\/\/www.pureencapsulations.hk\/wp-content\/uploads\/2021\/05\/PEGI-474868512_RGB-1024x1024.jpg 1024w, https:\/\/www.pureencapsulations.hk\/wp-content\/uploads\/2021\/05\/PEGI-474868512_RGB-768x768.jpg 768w, https:\/\/www.pureencapsulations.hk\/wp-content\/uploads\/2021\/05\/PEGI-474868512_RGB-1536x1536.jpg 1536w, https:\/\/www.pureencapsulations.hk\/wp-content\/uploads\/2021\/05\/PEGI-474868512_RGB-2048x2048.jpg 2048w, https:\/\/www.pureencapsulations.hk\/wp-content\/uploads\/2021\/05\/PEGI-474868512_RGB-500x500.jpg 500w, https:\/\/www.pureencapsulations.hk\/wp-content\/uploads\/2021\/05\/PEGI-474868512_RGB-1000x1000.jpg 1000w, https:\/\/www.pureencapsulations.hk\/wp-content\/uploads\/2021\/05\/PEGI-474868512_RGB-146x146.jpg 146w, https:\/\/www.pureencapsulations.hk\/wp-content\/uploads\/2021\/05\/PEGI-474868512_RGB-50x50.jpg 50w, https:\/\/www.pureencapsulations.hk\/wp-content\/uploads\/2021\/05\/PEGI-474868512_RGB-75x75.jpg 75w, https:\/\/www.pureencapsulations.hk\/wp-content\/uploads\/2021\/05\/PEGI-474868512_RGB-85x85.jpg 85w, https:\/\/www.pureencapsulations.hk\/wp-content\/uploads\/2021\/05\/PEGI-474868512_RGB-80x80.jpg 80w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/p><p>\u00a0<\/p><p><strong>4. N-Acetyl-L-Cysteine (NAC)<\/strong><\/p><p>NAC is an amino acid that acts as a precursor to glutathione, your body\u2019s master antioxidant.<a href=\"#_edn19\" name=\"_ednref19\">[19]<\/a>\u00a0 Antioxidants help protect the body against free-radical damage while supporting a healthy inflammatory response.\u00a0 NAC may support a strong immune response by affecting antioxidant activity in your body and influencing inflammation regulation.<\/p><p>Inflammation is a normal part of your immune response, acting as a distress signal from immune cells that eventually resolves with healing and repair. \u00a0It only becomes a problem when the inflammatory signal is stuck in the on position, and the body is constantly revved up.\u00a0 NAC may help the body calm down this over-activation to cool down the inflammatory response.<a href=\"#_edn20\" name=\"_ednref20\">[20]<\/a><\/p><p><strong>5. Selenium<\/strong><\/p><p>Another powerful antioxidant, selenium is a critical nutrient for your immune system, supporting reductions in oxidative stress and inflammation in the body.<a href=\"#_edn21\" name=\"_ednref21\">[21]<\/a>\u00a0 It may also aid in turning your immune cells on so they can get to work, especially <em>macrophages<\/em>, a type of immune cell that destroys microorganisms and removes them from the body.<a href=\"#_edn22\" name=\"_ednref22\">[22]<\/a><\/p><p>People with suboptimal amounts of dietary selenium may have impaired immune responses.\u00a0 For example, research suggests that low levels of selenium can increase susceptibility to certain conditions related to inflammation because of the role it plays in managing inflammatory chemical messengers.<a href=\"#_edn23\" name=\"_ednref23\">[23]<\/a><\/p><p>Selenium can be obtained through diet, with the richest sources being organ meats, brazil nuts, and seafood.<a href=\"#_edn24\" name=\"_ednref24\">[24]<\/a>\u00a0 You can also find selenium in grains, bread, and meat.\u00a0 However, the amount of selenium present in foods can vary depending on the soil content where the product or animal\u2019s food was grown.\u00a0 Supplemental selenium may be indicated to support the immune system to bring levels up to optimal amounts.<\/p><h4><strong>The Takeaway: Nutrients and your immune system<\/strong><\/h4><p>Lasting wellness requires an understanding and appreciation of the immune system.\u00a0 Like any system in our body, immunity is influenced by many lifestyle factors, especially our diet.<\/p><p>Many nutrients play a role in the development, functionality, and responsiveness of your immune system.\u00a0 While making sure your diet is rich in foods that provide these nourishing micronutrients is a natural first step, supplementation can provide added value in some cases, especially if you need higher doses or have low levels of specific nutrients.\u00a0 A conversation with your healthcare practitioner, along with baseline lab values, can help you determine if supplementation is right for you.<\/p><p><strong>Disclaimer: <\/strong>The information is for general education purposes only. These therapies are not substitutions for standard medical care and are not meant to be used by a patient alone. The Company assumes no liability for the author\u2019s information, whether conveyed verbally or in these materials.\u00a0 All presentations represent the opinions of the author\u00a0 and do not represent the position or the opinion of the Company. Reference by the author to any specific product, process or service by trade name, trademark, or manufacturer does not constitute or imply endorsement or recommendation by the Company.<\/p><p><strong><u>Reference<\/u><\/strong><\/p><p><a href=\"#_ednref1\" name=\"_edn1\">[1]<\/a> \u201cFeatures of an Immune Response | NIH: National Institute of Allergy and Infectious Diseases.\u201d Accessed March 18, 2021. <a href=\"https:\/\/www.niaid.nih.gov\/research\/immune-response-features\">https:\/\/www.niaid.nih.gov\/research\/immune-response-features<\/a>.<\/p><p>\u00a0<\/p><p><a href=\"#_ednref2\" name=\"_edn2\">[2]<\/a> Biron, Christine A. \u201cChapter 4 &#8211; Innate Immunity: Recognizing and Responding to Foreign Invaders\u2014No Training Needed.\u201d In <em>Viral Pathogenesis (Third Edition)<\/em>, edited by Michael G. Katze, Marcus J. Korth, G. Lynn Law, and Neal Nathanson, 41\u201355. 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Berry. \u201cThe Influence of Selenium on Immune Responses.\u201d <em>Molecular Nutrition &amp; Food Research<\/em> 52, no. 11 (November 2008): 1273\u201380. <a href=\"https:\/\/doi.org\/10.1002\/mnfr.200700330\">https:\/\/doi.org\/10.1002\/mnfr.200700330<\/a>.<\/p><p>\u00a0<\/p><p><a href=\"#_ednref22\" name=\"_edn22\">[22]<\/a> Aribi, Mourad, Warda Meziane, Salim Habi, Yasser Boulatika, H\u00e9l\u00e8ne Marchandin, and Jean-Luc Aymeric. <em>PLOS ONE<\/em> 10, no. 9 (September 4, 2015): e0135515. <a href=\"https:\/\/doi.org\/10.1371\/journal.pone.0135515\">https:\/\/doi.org\/10.1371\/journal.pone.0135515<\/a>.<\/p><p>\u00a0<\/p><p><a href=\"#_ednref23\" name=\"_edn23\">[23]<\/a> Avery, Joseph C., and Peter R. Hoffmann. \u201cSelenium, Selenoproteins, and Immunity.\u201d <em>Nutrients<\/em> 10, no. 9 (September 1, 2018). <a href=\"https:\/\/doi.org\/10.3390\/nu10091203\">https:\/\/doi.org\/10.3390\/nu10091203<\/a>.<\/p><p>\u00a0<\/p><p><a href=\"#_ednref24\" name=\"_edn24\">[24]<\/a> \u201cFoodData Central.\u201d Accessed March 24, 2021. <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/?component=1103\">https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/?component=1103<\/a>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>It is impossible to talk about wellness without considering your immune health.\u00a0 While the phrase wellness can mean something different<\/p>","protected":false},"author":11,"featured_media":6223,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[85],"tags":[593181],"class_list":["post-6222","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blogs","tag-inflammation-support"],"publishpress_future_action":{"enabled":false,"date":"2026-08-02 21:13:41","action":"change-status","newStatus":"draft","terms":[],"taxonomy":"category","extraData":[]},"publishpress_future_workflow_manual_trigger":{"enabledWorkflows":[]},"_links":{"self":[{"href":"https:\/\/www.pureencapsulations.hk\/zh\/wp-json\/wp\/v2\/posts\/6222","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.pureencapsulations.hk\/zh\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.pureencapsulations.hk\/zh\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.pureencapsulations.hk\/zh\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/www.pureencapsulations.hk\/zh\/wp-json\/wp\/v2\/comments?post=6222"}],"version-history":[{"count":9,"href":"https:\/\/www.pureencapsulations.hk\/zh\/wp-json\/wp\/v2\/posts\/6222\/revisions"}],"predecessor-version":[{"id":14743,"href":"https:\/\/www.pureencapsulations.hk\/zh\/wp-json\/wp\/v2\/posts\/6222\/revisions\/14743"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pureencapsulations.hk\/zh\/wp-json\/wp\/v2\/media\/6223"}],"wp:attachment":[{"href":"https:\/\/www.pureencapsulations.hk\/zh\/wp-json\/wp\/v2\/media?parent=6222"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pureencapsulations.hk\/zh\/wp-json\/wp\/v2\/categories?post=6222"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pureencapsulations.hk\/zh\/wp-json\/wp\/v2\/tags?post=6222"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}