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Key Nutrients for Building a Healthy Immune System
Written by Emily Durham, MS, and Amy Chapin, Pharm. D.
In the wake of COVID-19 (Novel Coronavirus), many of our patients are inquiring about how to stay healthy and boost their immune system. During this pandemic, our pharmacists advise that the most important way to stay healthy is to follow the current CDC recommendations for social distancing and staying home while sick.
The following news outlets are reputable sources to receive the most up-to-date information on COVID-19:
Staying hydrated, eating a balanced diet, and regular exercise lay the foundation for maintaining a healthy immune system year-round. Below are some of the key nutrients that the National Institutes of Health (NIH) recommends for adults to incorporate in their daily diet in order to support a healthy immune system:
Zinc is one of the most essential minerals in cellular metabolism and immune function. Additionally, studies have shown that Zinc can shorten the length of the common cold. The Recommended Dietary Allowance (RDA)* for women over 19 years of age is 8mg/day. 1
Table 1. Zinc Rich Foods1
Food Milligrams (mg)per serving Percent DV*
Oysters, cooked, breaded and fried, 3 ounces 74.0 673
Beef chuck roast, braised, 3 ounces 7.0 64
Crab, Alaska king, cooked, 3 ounces 6.5 59
Beef patty, broiled, 3 ounces 5.3 48
Lobster, cooked, 3 ounces 3.4 31
Porkchop, loin, cooked, 3 ounces 2.9 26
Baked beans, canned, plain or vegetarian, ½ cup 2.9 26
Chicken, dark meat, cooked, 3 ounces 2.4 22
Pumpkin seeds, dried, 1 ounce 2.2 20
Yogurt, fruit, low fat, 8 ounces 1.7 15
Cashews, dry roasted, 1 ounce 1.6 15
Chickpeas, cooked, ½ cup 1.3 12
Cheese, Swiss, 1 ounce 1.2 11
Oatmeal, instant, plain, prepared with water 1.1 10
Milk, low-fat or non-fat, 1 cup 1.0 9
Almonds, dry roasted, 1 ounce 0.9 8
Kidney beans, cooked, ½ cup 0.9 8
Chicken breast, roasted, skin removed, ½ breast 0.9 8
Cheese, cheddar or mozzarella, 1 ounce 0.9 8
Peas, green, frozen, cooked, ½ cup 0.5 5
Flounder or sole, cooked, 3 ounces 0.3 3
Vitamin D is a critical nutrient that supports your muscles, bones, and immune system. There are many ongoing studies that support the powerful benefits of Vitamin D. Most physicians include Vitamin D blood testing for all adults during annual exams. The Recommended Dietary Allowance (RDA)* for women over 19 years of age is 600IU (15mcg)/day. 2
Table 2. Vitamin D Rich Foods2
Food IUs per serving* Percent DV**
Cod liver oil, 1 tablespoon 1,360 340
Swordfish, cooked, 3 ounces 566 142
Salmon (sockeye), cooked, 3 ounces 447 112
Tuna fish, canned in water, drained, 3 ounces 154 39
Orange juice fortified with vitamin D, 1 cup (check product labels, as amount of added vitamin D varies) 137 34
Milk, vitamin D-fortified, 1 cup 115-124 29-31
Yogurt, fortified with 20% of the DV for vitamin D, 6 ounces (more heavily fortified yogurts provide more of the DV) 80 20
Margarine, fortified, 1 tablespoon 60 15
Sardines, canned in oil, drained, 2 sardines 46 12
Liver, beef, cooked, 3 ounces 42 11
Egg, 1 large (vitamin D is found in yolk) 41 10
Ready-to-eat cereal, fortified with 10% of the DV for vitamin D, 0.75-1 cup (more heavily fortified cereals might provide more of the DV) 40 10
Cheese, Swiss, 1 ounce 6 2
Ascorbic acid (Vitamin C) is an essential antioxidant that plays an important role in the human immune system and cellular function. The Recommended Dietary Allowance (RDA)* for women over 19 years of age is 75mg/day. It is also recommended that people that smoke will need an additional 35mg/day. 3
Table 3. Vitamin C Rich Foods 3
Food Milligrams (mg) per serving Percent (%) DV*
Red pepper, sweet, raw, ½ cup 95 106
Orange juice, ¾ cup 93 103
Orange, 1 medium 70 78
Grapefruit juice, ¾ cup 70 78
Kiwifruit, 1 medium 64 71
Green pepper, sweet, raw, ½ cup 60 67
Broccoli, cooked, ½ cup 51 57
Strawberries, fresh, sliced, ½ cup 49 54
Brussels sprouts, cooked, ½ cup 48 53
Grapefruit, ½ medium 39 43
Broccoli, raw, ½ cup 39 43
Tomato juice, ¾ cup 33 37
Cantaloupe, ½ cup 29 32
Cabbage, cooked, ½ cup 28 31
Cauliflower, raw, ½ cup 26 29
Potato, baked, 1 medium 17 19
Tomato, raw, 1 medium 17 19
Spinach, cooked, ½ cup 9 10
Green peas, frozen, cooked, ½ cup 8 9
If you are interested in adding dietary supplements to your health regimen, we recommend consulting with your primary care physician and pharmacist before purchasing any supplements or over-the-counter medications. Many prescription medications and health conditions can interact with or deplete key nutrients. Integrity Compounding Pharmacy has a private online supplement dispensary where you can shop for high-quality supplements, message our pharmacist, and set up auto-delivery. If you’re interested in ordering supplements, please call us at (404) 815-1610.
Stay Well!
Sincerely,
Emily Durham, MS
Resources for Supplements, Nutrient and Health Information:
Key Terms:
*Recommended Dietary Allowance (RDA): Average daily level of intake sufficient to meet the nutrient requirements of nearly all (97%–98%) healthy individuals; often used to plan nutritionally adequate diets for individuals.
Disclaimer: The information provided should not take the place of medical advice. You should speak with your physician and pharmacist before starting any over-the-counter supplements or changing your diet. The supplements listed above may interact with medications or certain health conditions.
