Zinc & Immunity Booster Calculator
Track key immune-supporting nutrients in your nuts, seeds, and dried fruits. Optimize your zinc, vitamin C, and antioxidant intake for a stronger immune system.
The Science of a Well-Nourished Immune System
An immunologist would explain that your immune system is an incredibly complex network. Providing it with the right nutrients is essential for it to function optimally and respond effectively to pathogens.
Key Nutrients for Immune Function:
- Zinc: This mineral is critical for the development and function of immune cells, including T-cells and natural killer cells. Even a mild deficiency can impair your immune response.
- Vitamin C: A powerful antioxidant that supports various cellular functions of both the innate and adaptive immune systems. It helps immune cells mature and enhances their ability to kill microbes.
- Antioxidants: This broad category of compounds (measured here by ORAC value) helps protect immune cells from damage caused by free radicals, which are generated during an inflammatory response.
Zinc
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immune cell functionVitamin C
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antioxidant protectionAntioxidants
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ORAC unitsImmunity Support Status
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Immune Support Rating: Getting Started
Based on zinc, vitamin C, and antioxidant content
Frequently Asked Questions
Can eating these foods prevent me from getting sick?
No single food can prevent illness. A resilient immune system is built by a consistent pattern of healthy living, including a balanced diet rich in various nutrients, adequate sleep, stress management, and good hygiene. These foods provide key nutrients that help ensure your immune system is functioning optimally.
What is an ORAC value?
ORAC stands for Oxygen Radical Absorbance Capacity. It’s a lab test that measures the total antioxidant capacity of a food. A higher score suggests a food has more power to neutralize harmful free radicals, which can damage all cells, including immune cells. Foods like pecans, walnuts, and dark berries have very high ORAC values.
Is it possible to take too much zinc?
Yes. While it is difficult to get too much zinc from food, high-dose zinc supplements can interfere with copper absorption and cause other side effects. You should not exceed the Tolerable Upper Intake Level of 40mg per day from all sources unless directed by a doctor.