Skip to main content
Mayo Clinic Health System
  • Patient Online Services
  • Pay Bill Online
  • Request an Appointment
    • Services
    • Providers
    • Locations

      Minnesota

      • Adams
      • Albert Lea
      • Austin
      • Belle Plaine
      • Blooming Prairie
      • Butterfield
      • Caledonia
      • Cannon Falls
      • Fairmont
      • Faribault
      • Janesville
      • Kenyon
      • Lake City
      • Le Sueur
      • Mankato
      • Montgomery
      • New Prague
      • New Richland
      • Northfield
      • Owatonna
      • Plainview
      • Red Wing
      • Sherburn
      • St. James
      • St. Peter
      • Waseca
      • Waterville
      • Wells
      • Zumbrota

      Wisconsin

      • Arcadia
      • Barron
      • Bloomer
      • Chetek
      • Chippewa Falls
      • Eau Claire
      • Ellsworth
      • Glenwood City
      • Holmen
      • La Crosse
      • Menomonie
      • Mondovi
      • Onalaska
      • Osseo
      • Prairie du Chien
      • Rice Lake
      • Sparta
      • Tomah

      Iowa

      • Decorah
      • Lake Mills

      View map
    • Classes/Events
    • Blog
    • Wellness
    • Referrals
    • COVID-19
    • Influenza
    Posted By
    Jamie Pronschinske RDN CD

    Jamie Pronschinske, R.D.N., C.D.

    Nutrition

    Recent Posts

    • Drinking an energy drink
      Speaking of Health
      The buzz on energy drinks
      August 31, 2022
    • Fresh fruit on wood skewers
      Speaking of Health
      Not just for the fair: Lunch on a stick
      August 12, 2022
    • Blending smoothie hand blender
      Speaking of Health
      Don't fall for fad diets
      March 02, 2022
    Featured Topics
    • Behavioral Health
    • Cancer
    • Children's Health (Pediatrics)
    • COVID-19
    • COVID-19 Vaccine
    • Exercise and Fitness
    • Heart Health
    • Men's Health
    • Neurosurgery
    • Obstetrics and Gynecology
    • Orthopedic Health
    • Weight Loss and Bariatric Surgery
    • Women's Health
    Join our email newsletter
    Speaking of Health
    Thursday, June 24, 2021

    Support your immune function with good nutrition

    Topics in this Post
    • Nutrition
    • Get healthy recipes and tips
    Fruits and vegetables on cutting board

    One of the most valuable things you have is your health. As a dietitian, I have received numerous queries about recommended foods, supplements and diet patterns to boost immune function. While it is true that nutrition plays a large role in immune function, diet recommendations for the prevention of acute illnesses, like COVID-19 and other viruses, don't look a whole lot different than general guidelines for healthy eating.

    I'll start by saying that the concept of boosting the immune system through diet is flawed, as boosting refers to something that is stimulated above the normal level. A good diet cannot boost the immune system, but it's important to maintain a functional immune system by avoiding immunodeficiency due to malnutrition or micronutrient deficiencies.

    It's important to note that no single food or nutrient will prevent illness. Also, the immune system is incredibly complex and influenced by a variety of other factors, including stress level, age, sleep and other medical conditions.

    A few key micronutrients have been identified as critical for the growth and function of immune cells, including:

    • Iron
      Iron is a component of enzymes critical for immune cell function. Sources include red meat, beans, nuts and fortified breakfast cereals.
    • Vitamin A
      Vitamin A helps protect against infections by keeping skin and tissues in the mouth, stomach, intestines and respiratory system healthy. Sources include orange and red fruits, and vegetables like carrots, apricots and bell peppers.
    • Vitamin C
      Vitamin C stimulates the formation of antibodies, and the production, function and movement of white blood cells. Sources include citrus fruits like oranges, grapefruit, strawberries and tomatoes.
    • Vitamin D
      Vitamin D helps regulate antimicrobial proteins that can directly kill pathogens. Sources include sunlight; fatty fish, like salmon; egg yolks; and fortified dairy.
    • Vitamin E
      Vitamin E works as an antioxidant to protect the integrity of cell membranes from damage caused by free radicals. Sources include seeds, nuts, vegetables oils and peanut butter.
    • Zinc
      Zinc is needed for wound healing and supports immune response. Sources include meats, whole grains, milk, seeds and nuts.

    Need a multivitamin or mineral supplement?

    It's advised that people obtain the nutrients above from food rather than supplements, as foods contain more health-promoting benefits. For most, a balanced diet will supply adequate amounts of nutrition to maintain a strong immune system. However, certain populations, like pregnant people, the elderly and those who are critically ill, cannot eat a variety of nutritious foods or have increased nutrients needs. In these cases, vitamin and mineral supplements can help fill nutritional gaps.

    A general multivitamin or mineral supplement providing no more than 100% of your recommended daily allowance can be used and is generally safe for many people. Your health care provider may recommend further supplementation based on your lab values or medical status.

    Consult with your health care provider before beginning any supplement. Avoid "mega doses" or supplements that supply greater than 100% of your recommended daily allowance, as they often offer no additional benefit and can be harmful in some cases. Remember that supplements are not a substitute for a healthy diet, as they do not contain all the benefits in food.

    If you're looking to try a new recipe that supplies nutrients needed for good immune function, consider one of these recipes:

    GRILLED COD WITH CRISPY CITRUS SALAD
    Serving: 2

    8 ounces cod
    1 teaspoon olive oil
    1½ cups chopped spinach
    1½ cups shredded kohlrabi
    1 cup diced celery
    1½ cups shredded carrot
    2 tablespoons chopped fresh basil
    1 tablespoon chopped fresh parsley
    ¾ cup chopped red bell pepper
    1 tablespoon minced garlic
    Zest and juice of 1 lemon
    Zest and juice of 1 lime
    Zest and juice of 1 orange
    1 large grapefruit cut into segments
    1 medium orange cut into segments
    Black pepper to taste

    Spray a grill or broiler pan with cooking spray. Turn on grill or heat broiler. Place cod on grill or broiler pan, and brush lightly with oil. Grill or broil 3 to 4 inches from heat for about 10 minutes, or until fish flakes easily with a fork. The fish should reach an internal temperature of 145 F. Set aside. In a large bowl, toss together remaining ingredients, except for grapefruit and orange segments. Divide salad between two plates. Top with cod and citrus pieces, and black pepper to taste.

    Nutritional information per 4-ounce cod and 4 cups salad serving: 412 calories; 12 g fat (2 g saturated fat); 236 mg sodium; 50 g carbohydrates; 26 g protein; 13 g fiber.

    ROASTED RED PEPPER HUMMUS
    Servings: 16

    2 cups chickpeas
    1 cup roasted red bell pepper, sliced, seeded
    2 tablespoons white sesame seeds
    1 tablespoon lemon juice
    1 tablespoon olive oil
    1¼ teaspoons cumin
    1 teaspoon onion powder
    1 teaspoon garlic powder
    1 teaspoon kosher salt
    ¼ teaspoon cayenne pepper

    In a food processor, process all ingredients until smooth.

    Nutritional information per 3-tablespoon serving: 53 calories; 2 g fat (0 g saturated fat); 126 mg sodium; 7 g carbohydrates; 2 g protein; 2 g fiber

    (Recipes from mayoclinic.org)

    Jamie L. Pronschinske is a dietitian in La Crosse, Wisconsin.


    For the safety of our patients, staff and visitors, Mayo Clinic has strict masking policies in place. Anyone shown without a mask was either recorded prior to COVID-19 or recorded in a non-patient care area where social distancing and other safety protocols were followed.
    Topics in this Post
    • Nutrition
    • Get healthy recipes and tips

    Related Posts

    Chia seeds in jar mixed with yogurt, fruit and granola Chia seeds pack nutritional punch
    Healthy, nutritious foods: avocado, berries, nuts, apple, broccoli Maximize memory function with a nutrient-rich diet
    Hands making gluten-free food Gluten-free: What does that mean?

    Stay Connected

    • Contact Us
    • Notice of Nondiscrimination
    • Notice of Privacy Practices
    • Terms of Use
    • Privacy Policy
    • About Us
    • Careers
    • Volunteer
    • Donate
    • For Patients & Visitors
    • Financial Assistance
    • Community Resources
    • Mayo Clinic Connect
    • For Medical Professionals
    • Press Room
    • Mayo Clinic
    • Home
    © 2018 - 2023 Mayo Clinic Health System