Perhaps the sweetest surprise on that list? Dark chocolate at 70 to 85 percent cocoa comes in at about 65 milligrams (mg) of magnesium per ounce, notes the U.S. ![]() The Cleveland Clinic cites a breadth of foods with ample amounts of magnesium, from pumpkin seeds and spinach to avocados and brown rice. Previous research has noted, for example, that magnesium helps lymphocytes bind to invaders so they can be removed from the body, and helps prevent antibodies from being impaired. ![]() Palinski-Wade notes that magnesium plays an important role by improving how each of these protein types function. Your immune system is made up of numerous components, including proteins like antibodies, lymphocytes, and macrophages, which all work together to repel invaders, such as viruses. Plenty of vitamins and minerals play a role in immune function, but a particular standout is magnesium, according to a 2022 study. Examples include 1 ounce (oz) of dark meat chicken with the skin removed, 1 oz of roast beef, and low-fat cheese that has a maximum of 3 g of fat per oz. According to the National Heart, Lung, and Blood Institute, lean protein has 55 calories and 2 to 3 g of fat per serving. (To convert to kg, divide weight in pounds by 2.2.) For example, a 150-pound person weighs about 68.2 kg, meaning they need about 54.5 g of protein each day.įor the most heart-healthy option, choose lean protein. She notes that the recommended daily allowance (or minimum amount needed) for protein is 0.8 grams (g) per kilogram (kg) of body weight. ![]() Whether you get your protein from lean meats or vegan or vegetarian foods such as tempeh or tofu (note, however, that vegans can become deficient in zinc and may require supplementation), make sure you get some at every meal to keep your energy and your strength up, advises McKenzie Caldwell, MPH, RDN, of Charlotte, North Carolina. Certain types of immune cells, including white blood cells, can’t function without zinc, according to a study review. The National Institutes of Health (NIH) notes that zinc - a mineral abundant in meats like oysters, poultry, seafood, beef, and lamb - works with the protein found in meat to strengthen the immune system.
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