| Zinc | anti-inflammatory, antioxidant | red meat (grass-fed beef or lamb), chickpeas, cashews, almonds, hemp seeds, pumpkin seeds, eggs | "Effect of Zinc on Immune Cells", https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2277319/ |
| Selenium | antiviral and anticancer properties; counteracts aging of the immune system | Brazil nuts are one of the richest sources of selenium (one or two a day supply the amount you need). Salmon, beef, turkey, eggs. Sunflower seeds, brown rice, mushrooms, spinach. | "The influence of selenium on immune responses", https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3723386/ |
| Vitamin A | Maintains strong mucosal barriers, e.g. of the eyes, respiratory, gastrointestinal, and genitourinary tracts, keeping out infection | Meat, eggs, fish, and organ meats (e.g. liver). Vegetables that are deep green, yellow, or orange e.g. kale, spinach, carrots, sweet potatoes. Note: Plant-based sources are harder for the body to utilize. | "Multiple Roles Played By Vitamin A In The Immune System", https://www.medicalnewstoday.com/articles/219513.php |
