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The Mineral Blueprint for a Healthy Immune System

June 20, 2024
2 minute read

Minerals play a crucial role in maintaining a robust immune system. These essential nutrients contribute to a diverse range of bodily functions, including the development and operation of the immune system. Today let’s explore some key minerals that boost immune health and how you can incorporate them into your diet.

Magnesium

Magnesium is vital for hundreds of functions in the body, including those in the immune system. It influences the behavior of macrophages, which are crucial for immune response. Magnesium deficiency can lead to chronic inflammation and reduced adaptive immune response.

Rich Food Sources:

  • Spinach
  • Pumpkin seeds
  • Almonds

Zinc

Zinc is essential for optimal immune function. It plays a significant role in the activity of natural killer (NK) cells and the development of T cells. Zinc deficiency can impair immune function and increase susceptibility to infections.

Rich Food Sources:

  • Oysters
  • Beef
  • Chickpeas

Iron

Iron is critical for immune cell proliferation and maturation, particularly for lymphocytes, which are crucial for adaptive immunity. Iron deficiency can compromise the body’s ability to mount an adequate immune response.

Rich Food Sources:

  • Steak
  • Dark Leafy Greens (i.e. Spinach and Kale)
  • Lentils

Selenium

Selenium is important for preventing oxidative damage to cells and regulating immune responses. It is incorporated into selenoproteins, which are essential for the proper functioning of the immune system.

Rich Food Sources:

  • Brazil nuts
  • Sunflower seeds
  • Fish (i.e. Tuna)

Copper

Copper is involved in the development and maintenance of immune function. It supports the production of white blood cells and acts as a cofactor for various enzymes critical to the immune response.

Rich Food Sources:

  • Liver
  • Cashews
  • Shellfish

Ensuring adequate intake of these minerals through a nutrient-rich diet is essential for maintaining a healthy immune system. For more guidance on maintaining mineral balance, consult with a wellness coach or a nutritionist.

by Coach PK Mills

Longevity Path Founder PK Mills has been at the forefront of health and performance optimization for over two decades. A former university All-Canadian in track & field, two-time Canadian National champion in powerlifting, and a bronze medalist at the World Powerlifting Championships, Coach PK has guided hundreds of individuals along with teams and businesses to optimize their health and enhance their performance.

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