Lisa Grentz, MS, RDN, CD
The immune system is complex and influenced by a variety of factors like diet, age, stress, sleep, and health. As dietitians, we emphasize supporting immune function with good nutrition by eating a balanced diet that includes plenty of fruits, vegetables, calcium sources, whole grains, lean meats, and healthy fats. While there isn’t any single food or nutrient that prevents illness, some key micronutrients have been identified as essential to help your body battle against colds and viruses. Eating foods rich in iron, zinc, vitamin A, vitamin C, vitamin D, vitamin E, and vitamin B6 is essential for immune health.
Get your iron from:
Meat, fortified cereals, whole grains, pumpkin seeds, nuts, and spinach
Get your zinc from:
Meat, shellfish, whole grains, eggs, milk, seeds, nuts, beans, and peas
Get your vitamin A from:
Eggs, dairy, carrots, sweet potato, spinach, apricot, and mango
Get your vitamin C from:
Oranges, grapefruit, pineapple, strawberries, spinach, kale, bell peppers, broccoli
Get your vitamin D from:
Fortified milk/plant milk, fortified cereals, yogurt, salmon, tuna, and eggs
Get you vitamin E from:
Nuts, nut butter, seeds, seed butter, and spinach
Get your vitamin B6 from:
Chicken, chickpeas, green vegetables, salmon, and tuna
Tropical Smoothie
2 cups fresh baby spinach
½ cup frozen pineapple chunks
½ cup frozen peach slices
½ cup orange juice
½ cup coconut yogurt
1 TBSP coconut cream
Place all ingredients in the blender and blend until smooth.
Do you want to test out some new recipes with your growing eater before committing to our cookbook?
Download our free recipe sample pack for instant access to 3 recipes from the guide you need for making homemade blended foods for your child. Best for children weaning from a feeding tube and moving to oral eating.
Get your free sample pack delivered to your email below.