With flu season upon us, it is more important than ever to take care of our immune health. While there is a whole list of supplements out there that claim to be helpful in boosting the immune system, one of the most efficient and effective ways to stay healthy during this season is to prioritize your nutrition. We are not just talking about your standard breakfast, lunch, and dinner, but really diving into what vitamins and minerals are in the foods you choose to eat at those meals…that is what makes all the difference!
Here at Nature’s Garden, all of our packaged snacks include immune-boosting ingredients such as dried fruits, nuts, seeds, and probiotics. We take pride in our products and want you to put the best possible ingredients into your bodies! Today, we are going to review some of the top vitamins and minerals to include in your diet for a healthy immune system and provide some other helpful tips for staying healthy year-round! Continue reading to find out more!
What Vitamins/Minerals are Most Important for Supporting Immune Health?
When we think about nutrition, oftentimes people just think about macronutrients: carbohydrates, proteins, and fats. However, it is the vitamins and minerals within those macronutrients, called micronutrients, where the magic of nutrition truly lies. The key nutrients for supporting immune health are listed below:
● Vitamin C:
○ Increases collagen protein synthesis and protects against free radical damage
○ Recommended Daily Intake: Men: 90 mg; Women: 75 mg
● Vitamin A
○ Produces and maintains skin, eyes, teeth, and soft tissues
○ Recommended Daily Intake: Men: 900 mcg; Women: 700 mcg
● Vitamin E
○ Antioxidant that strengthens the body’s immune system
○ Recommended Daily Intake: 15 mg
● Vitamin D
○ Fat-soluble vitamin that absorbs calcium to maintain strong bones
○ Recommended Daily Intake: 600 IU
● Zinc
○ Supports the production of enzymes, and immune cells
○ Recommended Daily Intake: Men: 11 mg; Women: 8 mg
● Selenium
○ Protects cells from oxidative damage and infection
○ Recommended Daily Intake: 55 mcg
Now that we have reviewed the vitamins and minerals, here are some ideas of how you can meet your daily needs with whole foods alone!
5 Immune Boosting Snack Ideas
|
Meal Idea |
Key Vitamins/Minerals per Serving |
|
1 cup coconut yogurt 1 cup fresh strawberries ¼ cup slivered almonds |
90 mg vitamin C 7.2 mg vitamin E |
|
1 orange, sliced 2 brazil nuts |
50 mg vitamin C 140 mcg selenium |
|
1 slice whole-wheat toast ½ mashed avocado 2 slices smoked salmon |
2 mg vitamin E 600 IU vitamin D |
|
1 cup mashed chickpeas 1 sliced red bell pepper 2 tbsp olive oil Salt and pepper to taste |
3 mg zinc 234 mcg vitamin A 4 mg vitamin E |
|
1 cup soy milk 1 cup frozen mango 2 tbsp almond butter 1 cup fresh spinach |
120 IU vitamin D 200 mcg vitamin A 8 mg vitamin E |
Keep the Vitamin C High and Immune Systems Strong!
We know life can get stressful at times, and thinking more about your nutrition is just another thing to add to the busy to-do list. We hope by reading this, you are reminded that good nutrition doesn’t have to be complicated, and making small changes to your daily habits each day can make a profound difference in maintaining healthy habits and supporting your immune system. Aside from nutrition, other healthy habits such as being mindful of hydration, getting enough sleep, and exercising regularly are all additional tactics to further create a healthier and happier you! If you are looking for a health-promoting snack, then Nature’s Garden is here to help. Our trail mixes and snack packs are filled with delicious fruit, seeds, and nuts – including important antioxidants to promote optimal wellness. Keep reading to find out more about our Probiotic Immune Snacks Packs!
Product Suggestion: Probiotic Immune Snack Packs
If you are on the go and need a snack to get you through the day, we have just the snack for you! Our Probiotic Immune Snack Packs are loaded with microencapsulated vitamin C, vitamin D, zinc, elderberry extract and probiotics! This way you can support the gut/immune system connection all with the taste of one sweet snack pack. These are also a great option to throw in your lunches for kids and ensure they are snacking healthy! So, what are you waiting for? Order your snack packs online today with free shipping included.
