Immune-Boosting Nutrition

It’s that time of year again– cold and flu season. Eat the right foods to boost your immune system and help your body fight off seasonal illnesses.  Vitamin A, Vitamin C, Vitamin E, and zinc have important roles in immunity.  The following foods are chock full of these immune-boosting nutrients, so be sure to include them daily.

Vitamin A

Recommended Dietary Allowance*: male 900 mcg (micrograms); female 700 mcg

Selected Food Sources and Vitamin A Content:

  • 1 whole sweet potato- 1,400 mcg
  • ½ cup cooked spinach- 573 mcg
  • ½ cup raw carrots- 459 mcg
  • 1 cup cow’s milk- 149 mcg
  • 1 mango- 112 mcg

Vitamin C

Recommended Dietary Allowance: male 90 mg (milligrams); female 75 mg

Selected Food Sources and Vitamin C Content:

  • ½ cup red pepper, raw- 95 mg
  • 1 medium orange- 70 mg
  • ¾ cup orange juice- 93 mg
  • ½ cup cooked broccoli- 51 mg
  • ½ cup strawberries- 49 mg
  • ½ cup cooked cabbage- 28 mg

Vitamin E

Recommended Dietary Allowance: male 15 mg; female 15 mg

Selected Food Sources and Vitamin E Content:

  • 1 oz sunflower seeds- 7.4 mg
  • 1 oz almonds- 6.8 mg
  • 2 Tbsp peanut butter- 2.9 mg
  • ½ cup boiled spinach- 1.9 mg
  • ½ cup boiled broccoli- 1.2 mg

Zinc

Recommended Dietary Allowance: male 11 mg; female 8 mg

Selected Food Sources and Zinc Content:

  • 3 oz beef- 7 mg
  • 3 oz crab- 6.5 mg
  • ½ cup baked beans- 2.9 mg
  • 8 oz yogurt- 1.7 mg
  • 1 oz cashews- 1.6 mg
  • ½ cup chickpeas- 1.3 mg

*All Recommend Dietary Allowances listed are for non-pregnant, non-lactating adults.

Source: ods.od.nih.gov

4 thoughts on “Immune-Boosting Nutrition

  1. Wow this is a very well written article. Honestly never knew exactly what each vitamin does for the body and how they affect our immune system. Thanks for providing examples of foods to eat. Keep up the great job 🙂

    Liked by 1 person

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