SOURCESMicronutrient Information Center lpioregonstateedumicmicronut - PDF document

1 SOURCESMicronutrient Information Center,
SOURCESMicronutrient Information Center, lpi.oregonstate.edu/mic/micronutrients-health/immunityTextbook of Medical Physiology, 9th edition. Guyton and HallDietary Guidelines for Americans 2015–2020, Eighth edition, health.gov/dietaryguidelines/2015/guidelines/ Linus Pauling Institute For some nutrients, getting more than the RDA might be of further benet VITAMIN CRoutine supplementation with vitamin C (0.25 to 2 g/day) reduces the occurrence of the common cold in individuals undergoing heavy physical stress (marathon runners, skiers, and soldiers in subarctic conditions).Routine supplementation with vitamin C slightly reduces the duration of the common cold.e LPI recommends a daily intake of at least 400 mg of vitamin C for generally healthy adults. Vitamin C400 mg/day VITAMIN D Low vitamin D status is linkedto a higher risk of upper respiratory tract infections and some autoimmune disorders.Supplementation with vitamin D reduces the risk of acute respiratory tract infection.e LPI recommends 2,000 IU (50 µg) of supplemental vitamin D daily for generally healthy adults. Vitamin D2,000 IU NUTRIENTRDA (adults)GOOD SOURCESEPA + DHANo RDAAdvised to consume two servings of oily sh/weekherring3 oz, 1.8 gsalmon3 oz, 1.5 gsardines3 oz, 1.2 gVitamin A*Men: 900 µg/dayWomen: 700 µg/dayegg1 large, 80 µgcarrot**½ cup raw, 534 µgsweet potato**½ cup baked, 961 µgVitamin C*Men: 90 mg/dayWomen: 75 mg/daysweet red pepper1 medium, 152 mgkiwifruit1 medium, 91 mgstrawberries1 cup whole, 85 mgVitamin D*19-70 years: 600 IU/day71 years and older: 800 IU/daypink salmon3 oz, 370 IUsardines3 oz, 164 IUfortied milk1 serving, 120 IUsunshineVitamin E*15 mg/dayalmonds1 oz, 7 mgsunower oil1 T, 6 mg avocado1 whole, 2.7 mgFolate400 µg/daylentils½ cup cooked, 179 µgspinach½ cup cooked, 131 µg enriched bread*** 1 slice, 84 µgVitamin B2.4 µg/dayclams3 oz, 84.1 µgmackerel3 oz, 16.1 µg beef3 oz, 6.9 µgVitamin B19–50 years: 1.3 mg/dayMen 51 years and older: 1.7 mg/dayWomen 51 years and older: 1.5 mg/day salmon3 oz, 0.5 mgturkey3 oz, 0.7 mg potato with skin1 medium, 0.7 mgZincMen: 11 mg/dayWomen: 8 mg/dayysters6 medium, 27–50 mgbeef3 oz, 4–6 mg yogurt1 cup, 1.8 mgIron*Men and women 51 years and older:8 mg/dayWomen 19–50 years: 18 mg/daybeef3 oz, 1.6 mgtuna3 oz, 1.3 mg lentils½ cup cooked, 3.3 mgCopper900 µg/dayoysters6 medium, 2,397 µgcashew nuts1 oz, 622 µg lentils1 cup cooked, 497 µgSelenium55 µg/daytuna3 oz, 92 µgpork3 oz, 32.5 µg whole-wheat bread LOW FATMILK YOGURTLow Fat NUTRIENTS THAT SUPPORT IMMUNE FUNCTION KEY FEATURES OF THE IMMUNE RESPONSEOVERVIEW OF THE IMMUNE SYSTEMIsolates the injured or infected areaHelps deliver immune cells, chemical messengers, and antibodies to sites of injury or infection INFLAMMATIONCertain immune cells produce a concentrated burst of reactive oxygen species (ROS), damaging substances that help kill invading organisms OXIDATIVE BURSTRefers to an increase in the number or amount of somethinge immune system is constantly producing cells, chemicals, and proteins to carry out its functionsWhen it encounters a foreign invader, it ramps up production to respond as needed PROLIFERATION O O O O O B CELLPLASMA CELLSANTIBODIESImportant nutrients ConnectionVitamin CVitamin EIron ZincCopperSeleniumProlonged and continuous exposure to ROS can lead to damage and diseasee listed antioxidant nutrients protect immune cells and keep the oxidative burst in checkImportant nutrients ConnectionVitamin AVitamin DFolateVitamin BVitamin BIronZincProliferation requires energy, building blocks, and cofactors to produce the many cells and substances needed to mount an eective immune responsee listed micronutrients have essential roles in the production and development of all new cells in the body, including immune cellsImportant nutrients ConnectionEPADHAInappropriate activation or the inability to turn o inammation can lead to tissue damage and chronic diseaseEPA and DHA have anti-inammatory activity that can help keep inammation in checke immune system provides three levels of defense against disease-causing organisms: Skin and mucus membranesStomach acid and digestive enzymesBenecial bacteria that live in the colon (the gut microbiota)BARRIERSPrevent entry WBCs called neutrophils and macrophages engulf and destroy foreign invaders and damaged cellsINNATE IMMUNITYGeneral defense WBCs called T lymphocytes (T cells) target and destroy infected or cancerous cellsWBCs called B lymphocytes (B cells) and plasma cells produce antibodies that target and destroy infected or cancerous cellsACQUIRED IMMUNITYSpecic defense WHITE BLOOD CELLS WBCe cells of the immune systemMade inside bone marrowWBCs travel through the body inside lymph vessels, which are in close contact with the bloodstream NEUTROPHILSEngulf & destroyEOSINOPHILSFight parasitic infections BASOPHILSRelease histamine MONOCYTESMACROPHAGESEngulf & destroy LYMPHOCYTESAttack specic pathogensTHERE ARE SEVERAL TYPES OF WBCPLASMA CELLSProduce antibodies e immune system consists of various organs, tissues, and cells located throughout the body.   \r\f  \f\f  \n\f\f \f\f\t \b\f \f \b\t\t e immune system is constantly working to protect the body from infection, injury, and disease.NUTRITION AND THE IMMUNE SYSTEM