Strengthen the immune system with seafood
Seafood, both fish and oysters, provide essential nutrients for the body that maintain proper immune function. An important step to staying healthy is to eat a balanced diet of fruits, vegetables, whole grains, legumes, seafood and fatty fish, lean meats, low-fat dairy products, and nuts and seeds.
Seafood is a nutrient-rich nutrient that reduces inflammation with vitamins A, B and D, omega-3 fatty acids and minerals such as calcium, selenium, phosphorus, iron, zinc, iodine, magnesium and potassium.
Good nutrition is essential to support a strong immune system, which may protect against many health problems, including chronic illness. Dietary guidelines recommend regular consumption of fish and seafood for optimal health of all bodily functions.
Diet and health study data on more than 420,000 people show that eating seafood reduces respiratory mortality by up to 20%. In fact, consuming more fish and omega-3 fatty acids was significantly associated with lower overall mortality.
Here are some important nutrients in seafood that work together to help the immune system function properly:
- Omega-3 fatty acids: Omega-3 fatty acids play an important role in supporting the immune system. Omega-3 seafood helps reduce inflammation in the body and supports recovery. Different types of seafood provide different amounts of omega-3 fatty acids. Fish with the highest levels of omega-3s include salmon, herring, anchovies, oysters, sardines and trout. Here is a seafood options chart that shows the levels of omega-3 fatty acids.
- Protein: Protein is involved in the immune system. Seafood contains high quality protein that contains all the essential amino acids for human health and makes it a complete source of protein.
- Vitamin A: Vitamin A helps regulate the immune system and protect against infection by keeping the skin and tissues of the respiratory system healthy. It is also known as an anti-inflammatory vitamin because of its important role in boosting immune function. Oily fish such as salmon, mackerel, cod, tuna are good sources of vitamin A.
- B vitamins – B vitamins such as B2, B6 and B12 all help regulate inflammation in the immune system while also developing red and white blood cells to maintain oxygen flow when fighting disease. . Seafood, fish and oysters have a variety of B vitamins.
- Vitamin D: Vitamin D plays an important role in the innate antimicrobial response (the factor that kills microorganisms) that helps the immune system to function properly. Seafood that is a good source of vitamin D includes sardines, salmon, herring and tuna.
- Iodine: Iodine is a fuel that boosts all of the body’s metabolic activities. Because the immune system relies on the proper functioning of the metabolism to stay healthy, iodine is helpful in ensuring that the immune response is activated. Iodine is found in many seafood such as cod, oysters, crabs, seafood and shrimp.
- Selenium – Selenium is an antioxidant that helps reduce oxidative stress levels in the body, which in turn reduces inflammation and boosts immunity. All seafood contains selenium, tuna, sardines, oysters, halibut and shrimp, all of which are good choices.
- Potassium and Calcium – Potassium indirectly controls the signaling of calcium and immune cells. Sardines, salmon and shrimp all have calcium sources, while fish that have good sources of potassium include halibut, tuna, cod and offal.
- Zinc – Zinc helps the immune system to function properly and may help heal wounds. It is found in cells throughout the body. It helps the body’s immune system fight off invading bacteria and viruses. The body also needs zinc to make protein and DNA, the genetic material in all cells. Oysters, oysters, crabs and crabs are good sources of zinc. Zinc is found in fish such as sardines, salmon, salmon and soles.
No amount of food or supplements can prevent disease, but the immune system can be strengthened by using these nutrients found in seafood on a regular basis.
How to support the immune system
Try to stay healthy overall and keep your immune system functioning at its best. Everyone can eat the recommended amount of seafood – two or more meals a week – to add up to 1,750 mg of omega-3s a week.
Seafood is a great option for a weekly menu because it blends well with other food groups. Try a balanced diet of fruits, vegetables, whole grains, legumes, seafood and fatty fish, lean meats, low-fat dairy products, and nuts and seeds.
All of these foods contain a variety of key nutrients that help keep the immune system healthy. If someone does not get enough of these foods in their daily diet, be sure to consult your doctor to see if the supplement is helpful or not.
Other lifestyle habits that are important for health and supporting the immune system are exercise, getting enough sleep, managing stress and not smoking.
