From: Immune boosting functional components of natural foods and its health benefits
Nutrients | Foods | Functions | Role in the immune system | Effects of deficiency | Effects of supplementation | Reference |
---|---|---|---|---|---|---|
Zinc | Meat, spinach, oysters, yogurt, pumpkin seeds, cashews, dark chocolate, mushrooms | Acts on growth and cell replication | Structural and catalytic components of the superoxide dismutase | Abridged lymphocyte number and function, improved thymic atrophy, altered cytokine production toward oxidative stress and inflammation, enhanced infectious diseases | The higher number of T cells, decreased incidence of infections, enriched natural killer cell cytotoxicity | (Prentice 2017) |
Carotene | Carrot, pumpkin, red and yellow pepper, sweet potatoes, muskmelon, apricot, mangoes, papaya, chilly, tomatoes | Antioxidant | Lower incidence of acute respiratory disorder | Poor vision and weak bones, the resistance to infection reduces | The carotene intake reduces the CPR which indicates antioxidant and immunomodulatory effect | (Khalil et al. 2021) |
Folate | Cow pea, chickpea, mung bean, sunflower seed, quinoa, seafoods | Fetal development | The mechanism with which folates aid in development of mammalian cells is DNA methylation | Improper developmental effects in fetus | Folate has been reported to have a major role in proper development of mammalian cells during pregnancy; thus, during pregnancy it is recommended to consume folic acid capsules | (Farran et al. 2019) |
Dietary fibre | Banana, artichoke, sprouts, lentils, oats, almonds, chia seeds | Maintains bowel movement | Strengthening mucus layer, gastrointestinal immune barrier | Constipation and colon cancer | It improves the beneficial gut microbes which can aid in easy digestion. When gut microbes ferment the dietary fibres, it produced short chain fatty acids and also in replicating the beneficial microbial load | (Beukema et al. 2020) |
Anthocyanin | Berries, grapes, carrots, pomegranate, beetroot | Antioxidant | Treats hyperglycaemia, prevents oxidation | Aging and improper immunity | It treats atherosclerosis, inhibit free radical activity, and decreases inflammation and aging | (Yilmaz 2019) |
Omega 3 fatty acid | Fish and other sea foods | Pro resolving mediators, aids immune system | Regulation of immune function | It affects the immunity, nervous system and also causes inflammation and irritation on the dermis | It activates both the innate and the adaptive immunity. Regulation of cellular membrane properties, such as membrane fluidity or complex assembly in lipids | (Gutiérrez et al. 2019) |
Iron | Red meat, dark-green leafy vegetables (spinach, collard greens), artichokes, blackstrap molasses, tofu, quinoa, prunes | Component of hemoglobin and myoglobin and important in oxygen transfer | Involvement of Fenton reaction with the production of free radicals with antimicrobial action | Drop-in immune response, lessened lymphocyte bactericidal activity | Hypothetically rise immunity to infections, but untargeted supplementation may enhance the availability of iron for pathogen growth | |
Selenium | Fish, seafood, wheat germ, and brazil nut | Involved in the metabolism of fat and vitamin E | Component of glutathione peroxides | Concealment of immune function, harmed humoral and cell-mediated immunity | Improves cell-mediated immunity and builds immune response in people with deficiency, yet may deteriorate allergic asthma and injury the immune response to parasites | (Calder et al. 2007) |
Vitamin A | Liver, egg, milk, and carrots | Protective action on the skin and mucus and essential role in retinal function | Inhibition of the lipid peroxidation and the generation of hydroperoxides | Impacts immune functions, and exposure to infections | Diminished danger of morbidity and mortality from contagious disease. Not beneficial in pneumonia | (Prentice 2017) |
Vitamin C | Citrus fruits, tomatoes, peppers, and leafy vegetables | Increases the absorption of nonheme iron | Enzymatic cofactor with redox properties | Improved oxidative damage, enlarged incidence, and expanded contamination, decreased protection from diseases, diminished DTH response | Secured against oxidative stress, decreased duration and occurrence of pneumonia and basic cold indications | (Calder et al. 2007; Hemilä 2017; Hemilä & Chalker 2013; Prentice 2017) |
Vitamin D | Fish (oil liver), egg yolk, butter, cheeses, and meats | Maintaining homeostasis of calcium and phosphorus | Expression of antimicrobial peptides | Expanded weakness to contaminations, better morbidity, and mortality, Enhanced danger of autoimmune diseases | Improved immune function in transmittable disease | |
Vitamin E | Vegetable oils, olive oil, almonds, and avocados | Protection of cell membrane–unsaturated phospholipids | Decreased lipid peroxidation | Damage humoral, T and B cell function | Enhanced DTH response and proliferation of T cell | (Meydani et al. 1990) |