The Senior Shield: Best Foods to Boost Immunity for Seniors

A strong immune system is paramount for seniors, as immune function naturally declines with age (immunosenescence). Nutrition plays a critical role in supporting the body's defense mechanisms, especially in maintaining muscle mass and ensuring adequate micronutrient intake (Abbott, 2022; Singh et al., 2023).

1. Prioritize Protein (The Immune Building Block)

Low muscle mass and inadequate protein intake can weaken the body's response to injury or infection. Protein provides the amino acids necessary to build antibodies and other immune cells.

• Action: Adults over $\text{65}$ may need more protein than younger adults. Aim for about $\text{25}$ to $\text{30}$ grams of protein per meal (Abbott, 2022).

• Sources: Chicken, seafood, eggs, nuts, beans, and low-fat dairy.

2. Maximize Vitamin $\text{C}$ and Zinc

These are the cornerstones of immune support.

• Vitamin $\text{C}$ (The Antioxidant): Empowers the immune system by boosting adaptive and innate cellular functioning. It helps the epithelial barrier against infections and fights free radicals (Boretti & Banik, 2020).

  • Sources: Citrus fruits (oranges, lemons), berries, papaya, and leafy greens.

• Zinc (Cell Proliferation): Supports the differentiation and proliferation of key immune cells.

  • Sources: Oysters, beef, dry beans, lentils, yogurt, and whole grains.

3. Vitamin $\text{A}$ and $\text{D}$ (The Regulators)

These fat-soluble vitamins regulate immune response.

• Vitamin $\text{A}$: Helps improve the body's immune response, supporting the production of blood cells and the effective innate immune response (Farhan Aslam et al., 2017).

  • Sources: Red and orange vegetables (carrots, sweet potatoes), papaya, and dark leafy greens.

• Vitamin $\text{D}$: Crucial for immune function; low levels are linked to increased infection risk.

  • Sources: Oily fish, egg yolks, and fortified foods.

4. Garlic and Ginger (Phytochemical Power)

Traditional foods like garlic and ginger offer bioactive compounds and anti-inflammatory properties that enhance the immune system.

• Action: Use these fresh spices liberally in your cooking to leverage their natural medicinal benefits.