Antioxidant Nutrients for Immune Health

Vitamin A (3000IU or 900mcg) – tissue healing & repair, neutralizes free radicals, protects from smoke and pollutants, lowers cancer risk, supports a wide variety of immune functions.

Asparagus	Seaweed (Nori, kelp)	Apricots
Broccoli	Spinach	Cantaloupe
Brussels Sprouts	Carrots	Cherries
Kale	Pumpkin	Mango
Lettuce	Red Cabbage	Papaya
Mustard Greens	Sweet Potato & Yam	Peaches
Parsley	Winter Squash	Watermelon
Liver of all sources	Fish Liver oils
Egg yolks	Dairy products (milk, butter, cream)

Vitamin C (2000-4000 mg daily or to bowel tolerance) - VC should be met in food with bioflavonoids. Used in collagen production, normalizing adrenal function, enhancing immune cell activity (killing activity of macrophages), wound healing, healthy blood vessels, treatment of infection

Oranges	Grapefruit	Cantaloupe	Broccoli	Leafy greens
Lemons	Rosehips	Strawberry	Brussel’s Sprouts	Cabbage
Limes	Acerola cherry	Bell Peppers	Asparagus	Sprouted grains
Tangerine	Papaya	Tomato	Parsley

Vitamin E (15mg or 22IU) - enhances immunoglobulin production, protects tissues from free radicals, excellent for cardiovascular system, reduces inflammation

Almonds	Pecans	Quinoa	Rye
Cashews	Walnuts	Spelt	Millet
Peanuts	Chestnut	Kamut	Buckwheat
Hazelnuts	Brown Rice	Barley	Amaranth
Liver	Dairy products	Egg yolk

Zinc (8-11mg) - increased immune response (NK & macrophages)

Oysters	Chicken	Dairy	Nuts
Crab & shellfish	Liver	Green Veg	Wheat Germ
Red meat (pork, beef, lamb)	Kidney	Eggs

Selenium (60-75mcg) - antioxidant, eliminates free radicals, involved in immune response activity

Fish	Eggs	Brazil nuts
Liver	Butter	Shellfish
Kidney	Whole grains (barley, oats, brown rice)	Whole grain Bread

Copper (1.2mg) - needed for immune function.

Shellfish	Nuts & Seeds	Prunes
Offal	Whole Grains	Soy Products

Iron (9-15mg) - Used by pathogenic bacteria creating a greater need, antibody production

Beans & Legumes	Whole Grains	Leafy Greens	Venison
Molasses	Seeds	Tofu	Dried Apricots

           

Red Path Wellness, 2011.