Vitamin A

Salad of Herbs & Greens

When you think vitamin A, think orange! Carrots, winter squash, sweet potatoes are all great sources of beta carotene which is good for immunity. Vitamin A is also found in dark and leafy greens such as spinach and kale.

Vitamin C

Winter Fruit Salad

Vitamin C is a great antioxidant and is found in bell peppers, broccoli, Brussels sprouts, strawberries, pineapple, oranges, orange juice, kiwi fruit, cantaloupe and cauliflower.

Vitamin D

Green Goddess Scrambled Eggs

Recent studies have shown that vitamin D can help fight off infection. Most Americans, however, don’t receive adequate amounts of vitamin D, especially during the winter months when the sun’s ultraviolet B rays can’t penetrate the atmosphere. Foods typically aren’t the best source, but some vitamin D can be found in salmon, swordfish, tuna and egg yolk. Many milk and dairy products, orange juice brands, fortified cereals, and fresh mushrooms have added vitamin D. The body accepts synthetic forms of vitamin D very well, so try incorporating some of these foods into your diet, or take a vitamin supplement to get your daily amount of vitamin D!

Vitamin E

Roasted Red Pepper & Corn Guacamole

Vitamin E is full of antioxidants and is found in sunflower seeds, almonds and almond butter, avocados, peanuts, asparagus and some dark leafy greens.


Tuscany Layered Dip

Keeping your gastrointestinal tract healthy helps your immune system! Foods like yogurt and kefir are full of probiotics which contribute to a healthy GI tract. If you aren't a fan of yogurt or kefir, you can also take probiotics in pill form, but check with your doctor since some medical conditions shouldn't be combined with pill form probiotics.

Lean Protein

Red Zinger Grilled Pork

Lean proteins help build up the body and keep it ready for fighting off illness. Good sources of lean proteins include beans, poultry, fish, and lean beef and pork. Omega-3 fatty acids found in fish such as salmon are also beneficial.