Vitamin A Foods: help prevent low immune function resulting in susceptibility to various infections especially lung and sinus, hair loss, skin problems, dry eyes and night blindness. Vitamin A is fat soluble so it remains in your system longer. Your multi usually has about 1500 IU.
Sweet Potatoes, Carrots, Butternut Squash, Kabocha Squash, Kale, Spinach (frozen is ok), Broccoli (frozen is ok), Sweet Bell Peppers, Mango, Dried Apricots, Cantaloupe, black eyed peas, butter
Vitamin C Foods: needed for collagen formation, iron absorption, immune system, wound healing, maintenance of cartilage, bones and teeth. It is not stored, needs to be taken daily. If you wish to supplement, get a Vitamin C with bioflavonoids, Rose hips, Acerola or a Liposomal form of Vitamin C for better absorption.
Broccoli, cantaloupe, cauliflower, kale, kiwi, oranges, papaya, red, green or yellow pepper, sweet potato, strawberries, lemons, limes, grapes and tomatoes.
All fruits & vegetables contain Vitamin C and individually they contain other vitamins and minerals such as B vitamins, magnesium, potassium, phosphorous, folic acid etc. Apples are easy to store, keep for long periods as do citrus fruits.
Zinc Foods: Zinc is essential for good health; required for the functions of over 300 enzymes, it supports immunity, metabolizes nutrients, and grows and repairs body tissues. You can also take a zinc supplement of 30 mg once a day after a meal.
Meat, legumes (chickpeas, lentils, beans), seeds- particularly pumpkin, sesame and hemp. Nuts such as almonds, cashews, pine nuts, yogurt, cheese, quinoa, rice, oats.
Dark Chocolate, almond, cashew or mixed nut butters are great as they are high in protein.
Healthy Fats: for energy, to support cell growth, to help protect your organs, help keep your body warm, fuel your brain, produce certain hormones, and absorb fat soluble vitamins A, D, K, E.
Good fat includes: avocados, nuts and seeds, olive oil, coconut oil, coconut milk, butter or Ghee (clarified butter), yogurts, and some cheese (best is cottage, ricotta, Manchego, mozarella)
Vitamin D: critical to our immune system, deficiency appears in frequent colds, flu, depleted immune function, fatigue. Every cell has receptors to vitamin D and it helps balance the immune system.
Omega 3 Foods: essential for our brain, nerves and immune system to work efficiently. Under stress, systems become inflamed.
Canned tuna, salmon, sardines, mackerel, anchovies (high in EPA/DHA). Walnuts, flax seeds, hemp seeds, chia seeds, seaweed snacks, edamame, kidney beans.