Should you take high amounts of Vit C? What about “super foods”? Should you be taking an herbal supplement from your local health foods store that promotes immune-boosting properties?
A very common question among cancer patients is, “What foods boost my immune system”? The reality is it’s more than just diet that supports a healthy immune system. Harvard Health Publications has a great article that breaks it down into the following components:
- Don’t smoke.
- Eat a diet high in fruits, vegetables, and whole grains, and low in saturated fat.
- Exercise regularly.
- Maintain a healthy weight.
- Control your blood pressure.
- If you drink alcohol, drink only in moderation.
- Get adequate sleep.
- Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.
- Get regular medical screening tests for people in your age group and risk category.
For our purposes, this post will only discuss diet, but you can read the article here to learn about every component of a healthy immune system.
Diet
It has long been thought that consuming copious amounts of Vit C will ward off a cold. While it has been found that deficiencies in some nutrients (zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, and E) can have negative affects on the immune system, the fact is, unless you are deficient in these micronutrients, taking amounts beyond your daily needs is a moot point. Remember, Vitamin C is water soluble-meaning consuming extra amounts of it will only be flushed out in your urine. So how much of each micronutrient is required and where in your diet can you find them?
|
Vitamin |
Recommended Dietary Allowance |
Upper Limit |
Food Sources |
|
Vitamin A |
Men >19yrs- 900 µg/day Women >19 yrs- 700 µg/day |
3000 µg/day |
Sweet potato, greens, broccoli, carrot, pumpkin, tomato, apricot, eggs, milk, cantaloupe |
|
B6 |
Men >51yrs- 1.7 mg/day Women >51yrs- 1.5 mg/day |
100 mg/day |
Tuna, salmon, chicken, turkey, sweet potato, bananas, spinach, avocado, chickpeas, pistachios |
|
Vitamin C |
Men > 18yrs- 90 mg/day Women >18yrs- 70 mg/day |
2000 mg/day |
Cantaloupe, berries, kiwi, oranges, grapefruit, pineapple, watermelon |
|
Vitamin E |
Adults > 14 yrs- 15 mg/day |
1000 mg/day |
Green leafy veggies, seeds, nuts, fortified cereals, vegetable oils |
|
Folic Acid |
Adults > 19yrs- 400 µg/day |
1000 µg/day |
Dark green leafy veggies, nuts, beans, peas, dairy, eggs, seafood, whole grains, fortified cereals |
|
Mineral |
Recommended Dietary Allowance |
Upper Limit |
Food Sources |
|
Zinc |
Men >19 yrs- 11 mg/day Women > 19yrs, 8 mg/day |
40 mg/day |
Beans, nuts, crab, lobster, fortified cereals, whole grains, dairy, oatmeal, chickpeas |
|
Selenium |
Adults > 51 yrs- 55 mcg/day |
400 mcg/day |
Nuts, seafood, eggs, cottage cheese, beans, lentils, brown rice, chicken, turkey |
|
Copper |
Adults > 18yrs- 900 mcg/day |
10,000 mcg/day |
Sunflower seeds, almonds, lentils, dried apricots, asparagus, turnip greens, mushroom, dark chocolate |
|
Iron |
Adults > 51yrs- 8 mg/day |
45 mg/day |
Fortified cereals, chicken, lentils, beans, chickpeas, green peas, eggs, nuts, spinach, rice, tuna |
Bottom Line
The immune boosting properties are in numerous foods, so eat a diet rich in a variety of fruits, vegetables, whole grains, and lean protein. Unless you are actually suffering from a deficiency, taking extra supplementation is not necessary, and in this case, more does not mean better.