Immunity Nutrients & Phytochemicals with Top Food Sources:
1. Vitamin C: Enhances WBC function, antibody response, reduces infection duration.
Top sources: Amla (Indian gooseberry), Guava, Kiwi, Capsicum (red/yellow), Oranges etc.
2. Vitamin D: Regulates innate & adaptive immunity; low levels linked with infections.
Top sources: Sunlight (primary natural source), Fortified milk & dairy, Mushrooms (sun-dried), Fatty fish (salmon, mackerel, sardine), Fortified cereals etc
3. Zinc: Essential for T-cell development, antiviral defense.
Top sources: Pumpkin seeds, Sesame seeds, Chickpeas, Cashews, Lentils etc
4. Selenium: Reduces viral virulence, supports antioxidant defense.
Top sources: Brazil nuts, Sunflower seeds, Mushrooms (shiitake), Whole wheat, Eggs etc
5. Iron: Needed for lymphocyte proliferation, immune enzyme systems.
Top sources: Liver (meat) (heme iron, highly bioavailable), Spinach (cooked), Chickpeas, Sesame seeds, Jaggery (blackstrap molasses).
6. Beta-glucans: Stimulate macrophages, enhance resistance to infection.
Top sources: Barley, Oats, Mushrooms (reishi, maitake, shiitake) → high levels, Seaweed → moderate levels, Yeast (nutritional yeast extract) etc
7. Curcumin (Turmeric): Anti-inflammatory, modulates cytokines.
Turmeric powder contains 3–5% curcumin,, turmeric root (fresh), Curcumin extracts (standardized)etc
8. Catechins (EGCG): Antioxidant, antiviral, supports T-cell proliferation.
Top sources: Green tea (main source, ~70 mg/cup), regular tea (~60 mg/cup), Black tea (~25 mg/cup), Cocoa (small amounts), Apples (minor amounts) etc
9. Quercetin: Antioxidant, antiviral, reduces inflammation.
Top sources: Onions (red/yellow), Apples (skin), Berries (blueberry, cranberry, elderberry), Kale, Capers (very high, 200 mg/100 gms; though used in small quantity)
10. Omega-3 fatty acids (ALA, EPA, DHA): Anti-inflammatory, regulate immune cell membranes.
Top sources: Flaxseed (ALA) → 22 g/100 g, Chia seeds (ALA) → 18 g/100 g, Walnuts (ALA) → 9 g/100 g, Fatty fish (EPA/DHA) → 1.5–2 g/100 g, Algal oil (EPA/DHA, vegetarian source) etc
11. Sulforaphane (Cruciferous vegetables): Enhances detox enzymes, boosts innate defense.
Top sources: Broccoli sprouts → highest (~100 mg/100 g), Broccoli, Kale, Brussels sprouts, Cabbage etc
12. Gingerols & Shogaols (Ginger): Anti-inflammatory, immune modulating.
Top sources: Fresh ginger root, Dried ginger powder, Ginger tea, Pickled ginger, Ginger extracts etc
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