Nutrients such as zinc and vitamins A, C and D have been mentioned by several nutrition guidelines to play a key role in optimizing the immune system. Adequate intakes of these micronutrients may be obtained by a daily diet that includes lean meat, fish, lentils and beans, dairy foods, nuts, seeds, eggs, citrus fruits and vegetables. Vitamin D can be also obtained through exposure of the skin to the sun.
On the other hand, unsaturated (monounsaturated and polyunsaturated) fatty acids are known for their favorable immune-modulatory action. Omega-3 polyunsaturated fatty acids, present in walnuts, seafood, algal oil, marine fish and flaxseed may support the immune system, while omega-9 monounsaturated fatty acids found in olive, sunflower, and safflower oils and nuts may have antioxidant, antimicrobial and antiviral effects.
In their discussion of nutritional recommendations during COVID-19 quarantine, the role of tryptophan was highlighted in the regulation of satiety and caloric intake, suggesting protein-rich foods such as dairy, seeds and nuts as good sources.
On the other hand, unsaturated (monounsaturated and polyunsaturated) fatty acids are known for their favorable immune-modulatory action. Omega-3 polyunsaturated fatty acids, present in walnuts, seafood, algal oil, marine fish and flaxseed may support the immune system, while omega-9 monounsaturated fatty acids found in olive, sunflower, and safflower oils and nuts may have antioxidant, antimicrobial and antiviral effects.
In their discussion of nutritional recommendations during COVID-19 quarantine, the role of tryptophan was highlighted in the regulation of satiety and caloric intake, suggesting protein-rich foods such as dairy, seeds and nuts as good sources.