![]() įolate (vitamin B9) “plays an important role in producing new immune cells” and sunflower seeds, sesame seeds and flaxseeds are sources. ![]() Those aged 19–64 need 1.2mg of copper a day, and 20g sesame seeds may provide almost half of that (0.5mg). 20g pumpkin seeds contain about 1.5mg of zinc.Ĭopper “helps protect and fuel immune cells”, says Stanner. Men need about 9.5mg a day and women 7mg. supports communication between immune cells”, says Stanner. develops ‘natural killer cells’ that help to fight off viruses. It is found in nuts and seeds, particularly sunflower seeds, which make a great snack when toasted in the oven. Between 47 percent of women and 25 percent of men in the UK eat below the Lower Reference Nutritional Intake (the amount of a nutrient that is enough for only a small number of people) of selenium, according to the National Diet and Nutrition Survey. Selenium is “vital for producing new immune cells and can help to strengthen response to infection”, says Sarah Stanner, Science Director at the British Nutrition Foundation. Many of the vitamins and minerals that are important for normal immune function are found in seeds.
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