With so many supplements claiming to boost your immune system, it can be hard to know what’s going to actually work for you. Don’t settle for just any supplement—make what you opt for ones that have evidence to back up the claims. Here are supplements with science to support their role in immune health.

1. VITAMIN C

Vitamin C tops the list in terms of supporting your immune health. In the body, it acts as an antioxidant, working to protect cells from the damage caused by free radicals. (You can read more about antioxidants here.) Plus, vitamin C helps the body make collagen and helps improve the absorption of iron from plant-based foods. It also helps the immune system so it can do its job.

Fruits and vegetables like green peppers, citrus fruits, strawberries, broccoli and leafy greens are all great sources of vitamin C. But if you’re worried that you’re not getting enough from your diet, a supplement can also cover the bases for you. They even come in tasty, chewable tablets, so they’re not a total chore to take.

2. ZINC

Along with immune support, zinc is involved in the majority of metabolic processes in the human body. It plays a key role in carbohydrate metabolism, glucose utilization and insulin production. It’s also involved in collagen synthesis and is an essential nutrient for the formation of bone matrix. In addition, zinc supports the body’s natural resistance.

Zinc is found in many foods, such as red meat, poultry and seafood. Some plant-based foods, such as beans, nuts, whole grains and dairy, have some zinc, too. Fortified breakfast cereals also have zinc. Plus, zinc is present in almost all multivitamin/mineral dietary supplements and is available alone as a dietary supplement.

3. VITAMIN A

Vitamin A is most often associated with vision, but its role goes way beyond eyesight. When it comes to your body, it does a little bit of everything. It does a big part in gene expression, meaning it has influence on the body through its regulation of genes. Plus, vitamin A plays a role in the maintenance of body linings and skin, immune defenses and reproduction. There is considerable research supporting the need for vitamin A in the regulation of the genes involved in immune health.

To make sure you’re getting enough vitamin A, eat plenty of vegetables like broccoli, green, leafy veggies, carrots and squash. Fortified breakfast cereals, dairy products and some types of fish—like salmon—can also help you meet your daily needs. Of course, you can also get vitamin A as a dietary supplement, usually in the form of retinyl acetate or retinyl palmitate, beta-carotene, or a combination. Most multivitamin supplements are formulated to include vitamin A, too.

4. VITAMIN D

Vitamin D might be referred to as a vitamin, but it also acts as a hormone, participating in many roles in the body. Vitamin D helps to maintain strong bones, helps muscles move and—you guessed it—supports your immune system as well. Keeping your body supplied with adequate amounts of it can help boost your overall immune health.

Very few foods have vitamin D naturally. Fortified foods, such as milk, as well as some fatty fish like salmon, mackerel and tuna, are among the best food sources. Due to the limited food sources, vitamin D supplements are pretty popular. It can be found in two different forms, D2 and D3—and both have been shown to increase vitamin D levels in the blood.

5. VITAMIN B6

Vitamin B6, or pyridoxine, is a critically important nutrient with a wide range of functions in the body. In fact, the body needs Vitamin B6 for more than a hundred enzyme reactions involved in metabolism. It plays a big role in protein metabolism and is involved in multiple roles related to immune function.

Vitamin B6 comes from a variety of foods in your diet, such as poultry, fish, potatoes, starchy vegetables and non-citrus fruits. Vitamin B6 is also found in most multivitamin and mineral supplements, as part of a B-complex vitamin, or alone, as pyridoxine hydrochloride.

6. VITAMIN E

Looking for yet another powerful antioxidant? You’ll want to check out Vitamin E. It works in the body to protect cells from damage caused by free radicals. Cells use vitamin E to interact with each other and to carry out important functions. The body also uses Vitamin E to help boost its immune system.

Vegetable oils, nuts, seeds and green, leafy vegetables are all good sources of Vitamin E. Some breakfast cereals, margarines and other foods have vitamin E added to them during manufacturing—just another reason to read your labels! Most multivitamin supplements include vitamin E as part of the formula. You can also get vitamin E alone in a dietary supplement.

7. PROBIOTICS

If you want to do even more to support your immune health—be sure to go with your gut! The digestive track serves as an immune organ by protecting the body from potentially harmful microbes that have been consumed. Probiotics are known for their positive role in supporting digestive health, but research suggests that some strains of probiotics support immune health as well. You can find probiotics in fermented foods like yogurt, sauerkraut or kombucha. Probiotics are also available as a dietary supplement. And for even more support, you can find probiotics that are formulated with vitamin C, vitamin D and zinc. GNC probiotics have been clinically studied, are guaranteed live and active until the end of shelf life and do not require refrigeration.

8. GNC EARTH GENIUS^™ IMMUNE MUSHROOM COMPLEX

You might not think about mushrooms when you’re looking for immune health supplements, but this blend of seven mushrooms and other ingredients provides powerful immune support. Immune Mushroom Complex includes Wellmune, a beta-glucan from a proprietary strain of non-GMO baker’s yeast (Sacchromyces cerevisiae) and is clinically studied to support immune function. Beta-glucans can also be obtained from many types of mushrooms. Immune Mushroom Complex contains mushroom powders including Maitake, Reishi, Lion’s Mane and Codyceps. This formula also includes Elderberry Fruit Extract and vitamin C, a powerful antioxidant that helps support your immune system.

9. SLEEP SUPPORT

Getting adequate sleep is so important for your overall health. Studies show that people who don’t get quality sleep are less likely to feel their best. Sleep and the circadian rhythm can influence your immune health. Adults ages 18-64 should aim for 7-9 hours of sleep per night. If you need help supporting restful sleep, try a melatonin sleep supplement or GNC Preventive Nutrition^® Tri-Sleep^®, a triple-layer sleep supplement that supports relaxation, going to sleep and calm sleep.

OTHER RECOMMENDED HEALTHY HABITS

The Center for Disease Control (CDC) recommends these everyday healthy habits:

• Avoid close contact with people who are sick.
• Avoid touching your eyes, nose, and mouth.
• Stay home when you are sick.
• Cover your cough or sneeze with a tissue, then throw the tissue in the trash.
• Clean and disinfect frequently touched objects and surfaces using a regular household cleaning spray or wipe.
• Wash your hands often with soap and water for at least 20 seconds, especially after going to the bathroom; before eating; and after blowing your nose, coughing, or sneezing.
• If soap and water are not readily available, use an alcohol-based hand sanitizer with at least 60% alcohol. Always wash hands with soap and water if hands are visibly dirty.

Types of Protein and Benefits of Each

Written By Rachel Kreider, MPH, RD

If you have health goals related to building muscle mass or strength, then you probably already know that getting enough protein in your diet is a must. Protein is also a critical nutrient for those trying to lose or maintain weight as protein helps to satisfy hunger longer than other nutrients, plus it protects your lean, calorie-burning muscle.

It can be difficult to get enough protein through a standard diet, leading many people to look to protein powders to increase their intake. This may lead some people to ask the question "how do I know which protein powder is right for me?" The number of options can be overwhelming!

Let’s dig into the world of protein to figure out which ones may be right for you and your health goals.

Defining The Levels Of Protein Purity

Protein powders can come from many different sources like dairy, plants, beef, heck, even crickets! Before they become protein powder, these foods contain other nutrients like carbohydrates and fat. To get the protein to the shelf, the raw material is processed to separate the protein away from the other nutrients. This leads us to some important definitions regarding protein powders. You will frequently see the terms “concentrate,” “isolate,” and “hydrolysate” on protein powders. These terms refer to the “purity” of a protein product. Let’s quickly define them:

Concentrates

Protein concentrates have been stripped of some of their non-protein components (fat, carbohydrate, minerals, and water) to yield a product that is 70-80% protein. Since they have more carbohydrates and fats, concentrates often have a richer flavor and creamier mouth feel compared to protein isolates.

Isolates

Protein isolates have had most of the fat, carbohydrate, minerals and water removed, leaving behind 90% or more pure protein. These tend to be a bit thinner in texture and have less of a rich, creamy mouth feel compared to protein concentrates. You’ll often see protein isolates in fruit juice flavors because of this thinner texture.

Hydrolysates

Protein hydrolysate has been “hydrolyzed” or partially digested using enzymes. This process takes a long chain of amino acids (protein) and turns them in to a bunch of shorter proteins called peptides. Peptides are absorbed more easily than long proteins because some of the work of digestion has already been done.

Types of Protein

Once armed with a bit of knowledge, it will be easy to pick what types of protein are best suited to your goals and tastes. Here are some of the most common types of protein along with the benefits of each. I’ll provide some recommendations for who would benefit most from each type.

Animal-Derived Proteins

1. Whey Protein

Whey is available in concentrate, isolate and hydrolysate form. You might consider selecting whey protein isolate if you are trying to limit calories, fat, and carbohydrates. Whey protein hydrolysate has the benefit of being more easily absorbed because the proteins have been partially digested.

Whey is a complete protein, meaning it provides all the amino acids that the body needs. The amino acids and peptides from whey protein have been shown to be absorbed more rapidly versus other types of protein.¹

Plus, there is research to show that whey protein can enhance muscle protein synthesis and enhance recovery when combined with resistance or strength training.^2, 3

Whey proteins are associated with successful weight management because it appears that they help to maintain lean tissue during weight loss. This lean tissue burns more calories, so it is beneficial for the weight loss process. Whey proteins have also been found to have a satiating effect, potentially helping a dieter to reduce their calorie intake when used in place of other foods.⁴ Some researchers believe that whey protein’s benefits for muscle growth and maintenance are related to its high content of leucine. Leucine is an amino acid that is highly involved in the synthesis of muscle tissue.^5, 6 Read more about whey protein for weight management, here.

Since whey proteins are dairy based, if you’re lactose intolerant or you have a dairy allergy, steer clear. There are lactose free whey proteins available, so just read your labels. For those who are weight training, trying to shed some unwanted pounds or those looking to maintain their muscle mass, whey protein is an excellent choice. The variety of flavors and nutrient profiles are incredible, so shop around and look for one with a flavor that you love and the nutrition fact panel that is most in line with your goals. The sky is the limit when it comes to whey protein.

2. Casein Protein

Another dairy protein, casein is the main type of protein found in cow’s milk. Casein and whey protein have a similar amino acid make-up, though casein contains slightly less of muscle builder’s favorite amino acid, leucine.⁷ Like whey, casein is a complete protein.

Casein is absorbed more slowly compared to whey protein,⁸ and this slower absorption results in a steady stream of amino acids versus the quicker spike of amino acids seen with whey consumption. Many athletes use casein before bed because it delivers amino acids to the muscles for a longer time during sleep.⁹ In their position statement on nutrient timing, The International Society of Sports Nutrition states that consuming 30-40g of casein before sleep can increase muscle protein synthesis and metabolic rate through the night.¹⁰

Being that casein is dairy based, you’ll want to avoid it if you have any sensitivities to dairy or lactose.

3. Milk Protein

Milk proteins are a common dairy protein that are processed from milk rather than from liquid whey as their start material. This protein is nature’s blend of whey and casein, as it naturally provides about 80% casein and 20% whey.¹¹ If you are looking to get the combined benefits of casein and whey, then pick up a tub of milk protein to get a 2-in-1.

4. Egg Protein

Egg proteins are a dairy-free source of protein that happen to have an amazing amino acid profile and digestibility rating.¹² Egg protein provides nearly as much leucine as whey protein.¹³

Egg proteins are a perfect option if you are looking for an easily absorbed protein but have a dairy sensitivity. Eggs are often the standard against which other protein sources are compared because its digestibility and protein quality are so good.¹² You might want to consider adding this wonder-food, whether in whole or powder form, to your diet. Egg protein also has a rich texture, so it can really feel like a treat. If you’re looking for something to get out of a whey protein rut, give this egg-cellent option a try!

Plant-Derived Proteins

The rise in popularity of plant-forward diets has resulted in an abundance of plant protein options. While there may not be as much science to document the benefits of plant-based protein,¹⁴ there are plenty of reasons to work these options into your rotation. If you are vegan, have food allergies or are just wanting to reduce your intake of animal-derived foods, plant proteins have come a long way. Gone are the days of plant proteins that taste like paper. They are so delicious and creamy you’ll never miss the milk or egg.

Except for soy protein, most plant proteins are not complete which means they do not supply all the essential amino acids needed by the human body. By eating these proteins as part of a balanced diet, you will still be sure to get all the essential aminos needed, so fear not! A lot of protein supplements combine amino acids that complement one another’s amino acid profile to make the final protein blend a complete protein. Click here for a few to check out.

1. Rice

When you think about the nutrients found in rice, protein is probably not the first one that comes to mind. Rice naturally contains about 7% protein,¹⁵ and through a process using enzymes, the protein can be isolated from the carbohydrates to yield 80-90% protein. This is great news for vegans, vegetarians, and those with food allergies and sensitivities. Rice tends to be a very easy to digest and non-allergenic protein source.

Rice protein may not have the gravitas of whey protein in terms of research and reputation, but there is evidence that it can be a beneficial source of protein for athletes. A 2013 study found that young male athletes given 48g/day of rice protein or whey protein saw similar benefits for exercise performance (bench and leg press strength) and body composition.¹⁶

Though a lot more work needs to be done to confirm whether rice protein can hold its own when compared to whey protein, early indicators show that rice protein may be a good substitute if you need or want to be plant-based!

2. Pea

Made from yellow peas, pea protein is another great option for vegans, those with allergies or people who want to include more plant foods in their diet. Pea proteins can be found in isolate and concentrate form.

Similar to rice, research on pea protein and its health benefits is in the early stages. One study found that pea protein performed similarly to whey protein for its benefits to muscle growth.¹⁷ Though pea proteins are not complete, they contain a good amount of branched chain amino acids.¹⁷

3. Hemp

Hemp seeds naturally consist of about 20% protein,¹⁸ but the protein can be isolated by treatment with enzymes, making it another unique plant protein option. Hemp protein has a nutty flavor that works really well in a lot of protein powders. The research on hemp is in early stages also, but as interest grows in plant proteins, we’ll continue to learn how these guys stack up against animal-based proteins.

Protein Blends

Protein blends take multiple types of protein and combine them into one product, allowing you to reap the benefits of the various types of protein with just one product. In the plant protein world, multiple types of proteins might be combined to make proteins that have incomplete amino acid profiles into complete proteins. You may also find products that blend dairy and plant-based proteins into one product to mimic the nutrition of a meal. The blending of protein types is often done strategically to help complement the lacking attributes in the proteins being combined.¹⁸ Look to blends when you have multiple benefits on your mind to make your shopping process easier!

Protein For All Priorities

With so many choices like animal or plant, plus isolates, concentrates and hydrolysates; you’ve got to know your stuff to select one that will work best for you. Your dietary preferences, food sensitivities and allergies, health goals and lifestyle will dictate the best type of protein powder for you.

If you are most concerned about the amino acid content of a protein and animal-based proteins fit your health and lifestyle needs, then dairy and egg proteins are the best bet.¹⁹ If you have sensitivities to dairy or eggs or prefer to avoid those foods in your diet, then select from the growing list of plant protein options.²⁰ Pick a protein based on your health and lifestyle priorities, I promise, there is an option for you!

Posted from GNC Mansfield Towne Crossing 

10 Foods High In Zinc 

You can find zinc in a wide variety of foods. Zinc occurs naturally in animal-sourced foods such as shellfish, meat, and dairy. Some plant-based foods contain zinc, too. The mineral is also added to some processed foods and is available in supplement form. These are the top 10 foods high in zinc.

Oysters and Shellfish

Look to the sea when seeking out zinc-rich foods: Oysters top the list, with more zinc per serving than any other food. Just two cooked oysters, contain about 18 mg of zinc – well exceeding your recommended daily allowance (RDA). Bonus: Oysters also contain lots of B12 and selenium.

Crab and lobster also provide a robust serving of zinc. Three ounces of cooked Alaska king crab legs contain 6.5 mg of zinc, while three ounces of cooked lobster provides 3.4 mg. These zinc-rich seafood options also offer a source of protein.

Beef

Love a good steak? Good news: You're also getting a rich supply of zinc. A 3-ounce portion of Porterhouse provides 4 mg of zinc. A medium-size hamburger patty ~3 ounces offers 5.3 mg of zinc.

Plus, this type of red meat delivers a heavy dose of iron, creatine and B vitamins. Just balance out your red meat intake with plenty of whole grains and vegetables.

Lamb and Pork

The "other red meat" comes in third. An 85-gram serving of lamb delivers more than 4 mg of zinc, while a serving of pork tenderloin delivers 2.5 mg.

Pork and lamb also offer a robust source of protein and iron. Keep it heart-healthy by choosing lean cuts of non-processed meat.

Chickpeas

How about some zinc with that hummus? Chickpeas deliver a powerful zinc punch; one cup offers more than 2 mg. Also known as garbanzo beans, these tasty legumes are full of fiber and protein. Mash them into hummus or throw a handful into your salad for an extra boost of zinc goodness.

White, Black and Kidney Beans

A one-cup serving of white beans offers 1.6 mg of zinc, while the same amount of black beans provides 1.9 mg. Kidney beans provide 1.8 mg per one-cup serving.

Beans are a great way to add plant-based protein and fiber to your diet without a lot of calories. They also support bone health, delivering calcium, iron, magnesium and phosphorus in each bite.

Seeds

Just three tablespoons of hemp seeds provide almost 3 mg of zinc. Hemp seeds also pack a nutritional punch, offering arginine (an amino acid that supports heart health) and healthy fats.

Other zinc rich seeds (without their shell) include pumpkin (2.7 mg of zinc per ¼ cup serving) and sunflower (2.7 mg per ¼ cup), both of which offer a satisfying, crunchy addition to your salad or grain bowl. A one ounce serving of the tiny chia seed offers 1.3 mg of zinc, as well as fiber, iron and phosphorus. Pro tip: Chia seeds expand in fluid, pop a serving in your smoothie to feel fuller longer.

Nuts

Zinc-rich nut choices include pine nuts (1.2 mg of zinc per ounce) and cashews (1.6 mg of zinc per ounce). Pecans, Brazil nuts and almonds deliver about 1 mg of zinc per ounce. Nuts also offer healthy fats, lots of fiber, and other essential vitamins and minerals. A handful makes a great snack and provides a boost of energy.

Chicken

Everyone's go-to dinner staple also delivers a punch of zinc. One three-ounce chicken breast offers 0.8 mg of zinc, while dark meat provides 2.4 mg. Plus, chicken is a lower-fat alternative to red meat. This versatile protein makes it easy to add zinc to your plate.

Dairy Products

The dairy aisle delivers a healthy dose of zinc. One cup of low-fat fruit yogurt offers more than 1.7 mg, while an ounce of cheddar cheese contains 0.9 mg. Dairy also serves as a robust source of calcium protein, and when fortified, Vitamin D.

Whole Grains

Whole grains contain zinc, too. A slice of whole wheat bread provides .64 mg of zinc, while a cup of oatmeal made with water delivers 1.1 mg. Quinoa, wheat, rice and oats and other whole grains also deliver important nutrients like B vitamins, fiber, iron, magnesium, phosphorus, and selenium.

Bonus: Zinc Supplements

If you're not getting the zinc you need from your diet, zinc supplements are available to boost your intake. Adding a zinc supplement to your daily routine can help you live well.

^{https://www.hsph.harvard.edu/nutritionsource/zinc/}

^{https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/}

^{https://medlineplus.gov/ency/article/002416.htm}

^{https://lpi.oregonstate.edu/mic/minerals/zinc}

^{https://www.uml.edu/news/stories/2020/kelleher-zinc-research.aspx}

^{https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5748737/}

^{https://lpi.oregonstate.edu/mic/minerals/zinc#sources}

^{https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2277319/#:~:text=Zinc%20affects%20multiple%20aspects%20of,are%20affected%20by%20zinc%20deficiency.}

^{https://www.hsph.harvard.edu/nutritionsource/2020/04/01/ask-the-expert-the-role-of-diet-and-nutritional-supplements-during-covid-19/}

^{All specific food nutrient data from:?https://fdc.nal.usda.gov/}

Happy Veterans Day from your local family owned GNC at Mansfield Towne Crossing at Debbie and 287 at the Target Center and Veteran Mike Snow, US Navy 1970-74, CVAN-65 USS Enterprise 1971-1974, two Westpac Vietnam tours.