Compiled & reviewed  by

Dr.Sanjana.VB.BHMS.DBRM.

Non-vegetarian foods for boosting immunity

sources of  vitamin B6 & B12 and zinc 

  Human body needs nutrients from several sources to sustain health, boosting the immune system activity. All the essential nutrients for our body cannot be obtained from plant sources. Certain nutrients, especially some vitamins and minerals are available only from animal foods like meat, fish, milk, eggs etc.

· Vitamin B6, or pyridoxine

 It is a water-soluble vitamin which is essential for many metabolic reactions as co enzyme. This vitamin contributes to immune system function and brain development.

Vitamin B6 is very important in the formation of neurotransmitters such as dopamine, serotonin, γ-aminobutyric acid (GABA), noradrenaline and the hormone melatonin and hence even mild deficiency results in disordered sleep, behavior, and cardiovascular function and a loss of hypothalamus-pituitary control over hormone excretion. The deficiency may also cause dementia [memory loss] and cognitive decline.

    Vitamin B6 also has a direct effect on immune function and gene transcription/expression and plays a role in brain glucose regulation.

Who are at risk?                             

Deficiency is seen in people with following diseases.

•           Kidney disease

•           Autoimmune disorders - celiac disease, ulcerative colitis, and Crohn’s disease.                

•           Alcoholism. 

 Vitamin B6 is essential for the formation of new and healthy red blood cells, and aids in maintaining the lymphatic system. Chicken, turkey, cold-water fish (salmon and tuna), chickpeas, bananas, fortified breakfast cereal, and nutritional yeast are great options for consuming vitamin B-6.

· Zinc 

Zinc is a mineral which is very much essential for immunity. Immune system cells need zinc to function properly. Zinc is a mineral that our body does not store or produce. While oysters have the highest food content of zinc, there are several other options such as shellfish (crab, clams, lobster, and mussels), poultry (chicken or turkey), red meat and beans.

· Vitamin B12

Vitamin B12, also known as cobalamin, is a water-soluble essential vitamin that is derived chiefly from animal products such as meat, fish, dairy, and eggs. It is a vitamin very much important for the health of heart, red blood cells and brain. Severe deficiency of this vitamin may cause neurological deficits or problems.

 Vitamin B12 absorption needs intrinsic factor which is a glycoprotein produced by parietal cells of the stomach   Vitamin B12  is absorbed from the terminal ileum portion of small intestine. Vitamin B12 is very important for many vital functions of the body .It is a cofactor for enzymes that are involved in the production of deoxyribonucleic acid (DNA), fatty acids, and myelin in human body. Therefore, Vitamin B12 deficiency may lead to ailments related to blood and nervous system.

 It is also found chiefly in animal foods , although some edible algae and mushrooms contain it ,it is not readily available to everyone and everywhere. Hence vitamin B12 deficiency may occur in vegans if fortified foods are not taken.

Sources of vitamin B12

·       milk

·       cheese

·       yogurt

·       meat

·       fish-salmon, trout

·       eggs

 Include these foods moderately in your diet for the better ,healthy functioning of your heart ,blood & nervous system. Vegans may include vitamin B12 fortified foods for improving their immunity and neuronal health.

Reference

 https://www.uchealth.com/en/media-room/covid-19/boost-immunity-with-food#:~:text=Vitamin%20C%20%E2%80%93%20Citrus%20Fruits%20%26%20Greens,is%20key%20to%20fighting%20infection

https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/#:~:text=Milk%20and%20milk%20products%20are,eggs%20also%20contain%20vitamin%20B12.