Table 2.
Functions of immunity building nutrients in the human body along with their food sources.
| Nutrient | Function | Food Sources |
|---|---|---|
| Vitamin A | Helps in maintaining mucosal lining of the gastro-intestinal and respiratory tract, regulates innate immunity, production, growth and differentiation of antibodies and lymph cells, anti-inflammation vitamin, inhibit apoptosis. | Orange and yellow fruits, Citrus fruits, sweet potatoes, carrots, bell pepper, dark green leafy vegetables etc. |
| Vitamin B6 | Helpful in fighting against infection by supporting various biochemical reactions in the body, involved in nerve function and antibodies production, communicative interactions between cytokines and chemokines | Whole grains, beans, avocados, sunflower or sesame seeds, pistachios, fish, carrots, fish, milk, rice, and onions |
| Vitamin C | Antioxidant, protects cells from damage, besides boosting bone and tissue growth, helps in proper working of the immune system by regulating activity of T-lymphocytes and phagocytes, regulates drug metabolization. | Citrus fruits, papaya, spinach, kale, Brussel sprouts, broccoli, tomato, cabbage, cantaloupes, green peas, green, and red pepper. |
| Vitamin D | Needed for healthy bones, muscles and nerves fibers, regulates innate adaptive immune system response to identify and destroy pathogens. | Fatty fish, egg yolk, liver, mushrooms, fortified milk, juice or cereal, and sunlight (for synthesis) |
| Vitamin E | Antioxidant, protector of proteins and membrane fatty acids, modulate host immune functions, regulates humoral, and cell-mediated immunity. | Sunflower and safflower seeds, avocados, squash, almonds, peanuts, spinach, tomato, kiwifruit, trout, shrimp, olive oil, wheat germ oil, and broccoli |
| Protein | Building blocks and required in the production of antibodies and complement proteins | Low-fat dairy products, milk, yogurt, and cottage cheese, beans, brown rice, soy products, nuts, beans, chia seeds, chickpeas, peanuts |
As per WHO, nutrients are vital for disease prevention, management of health conditions, growth, and good health. Majority of nutrient quota for the body is met from the food, which comprises fruits and vegetables (21).