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…