{"id":9603,"date":"2020-05-17T08:00:58","date_gmt":"2020-05-17T13:00:58","guid":{"rendered":"https:\/\/www.osfhealthcare.org\/blog\/?p=9603"},"modified":"2021-04-22T08:30:54","modified_gmt":"2021-04-22T13:30:54","slug":"know-the-abcs-for-boosting-your-immune-system","status":"publish","type":"post","link":"https:\/\/osf-blog.live.imagescape.com\/blog\/know-the-abcs-for-boosting-your-immune-system\/","title":{"rendered":"Know the ABCs for boosting your immune system"},"content":{"rendered":"<div class=\"alignright cta\">\n<p><a href=\"https:\/\/apps.osfhealthcare.org\/recipes\/\">Discover healthy recipes from our dietitians<\/a><\/p>\n<\/div>\n<p>When it comes to eating the right foods to boost your immune system, it can be as easy as the ABCs.<\/p>\n<p>Kaela Ketcham, a clinical dietitian with the <a href=\"https:\/\/www.osfhealthcare.org\/saint-francis\/\">OSF HealthCare Saint Francis Medical Center<\/a> <a href=\"https:\/\/www.osfhealthcare.org\/saint-francis\/services\/weight-management\/\">Weight Management Center at the RiverPlex<\/a> in Peoria, said vitamin A, beta carotene, vitamins C, D, E and zinc make up the alphabet for boosting your immune system.<\/p>\n<p>Getting the recommended daily allowance (RDA) of those vitamins and nutrients will help to keep you healthy.<\/p>\n<h2>Vitamin A<\/h2>\n<p><a href=\"http:\/\/healthlibrary.osfhealthcare.org\/Search\/40,VitaminsQuiz\">Vitamin A<\/a> helps with the immune system as a whole and in the functioning of the heart, lungs, kidneys and other organs. \u201cReally what it does is cell growth,\u201d Kaela said. Foods high in vitamin A include:<\/p>\n<div class=\"columns\">\n<div class=\"col2\">\n<ul>\n<li>Eggs<\/li>\n<li>Fish<\/li>\n<\/ul>\n<\/div>\n<div class=\"col2\">\n<ul>\n<li>Dairy products<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"columns\">\n<div class=\"col2\">\n<h3>The RDA is:<\/h3>\n<ul>\n<li>Females \u2013 700 micrograms<\/li>\n<li>Males \u2013 900 micrograms<\/li>\n<\/ul>\n<\/div>\n<div class=\"col2\">\n<h3>Examples:<\/h3>\n<ul>\n<li>1 cup yogurt has 32 micrograms<\/li>\n<li>1 egg has 75 micrograms<\/li>\n<li>3 ounces of salmon has 60 micrograms<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<h2>Beta carotene<\/h2>\n<p><a href=\"http:\/\/healthlibrary.osfhealthcare.org\/Search\/19,BetaCarotene\">Beta carotene<\/a> goes hand in hand with vitamin A. \u201cIt\u2019s called a provitamin and just becomes vitamin A as the body needs it,\u201d Kaela said. Foods high in beta carotene include:<\/p>\n<ul>\n<li>Plant-based food<\/li>\n<\/ul>\n<div class=\"columns\">\n<div class=\"col2\">\n<p>While there is a RDA for Vitamin A, there is no RDA for beta carotene.<\/p>\n<\/div>\n<div class=\"col2\">\n<h3>Examples:<\/h3>\n<ul>\n<li>1 <a href=\"https:\/\/www.osfhealthcare.org\/blog\/are-potatoes-healthy\/\">sweet potato<\/a> has 1,400 micrograms<\/li>\n<li>\u00bd cup raw carrots has 460 micrograms<\/li>\n<li>\u00bd cup cooked spinach has 570 micrograms<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<h2>Vitamin C<\/h2>\n<p><a href=\"http:\/\/healthlibrary.osfhealthcare.org\/Search\/19,VitaminC\">Vitamin C<\/a> aids in healing and boosting the immune system. Foods high in vitamin C include:<\/p>\n<div class=\"columns\">\n<div class=\"col2\">\n<ul>\n<li>Citrus fruits<\/li>\n<li>Berries<\/li>\n<\/ul>\n<\/div>\n<div class=\"col2\">\n<ul>\n<li>Peppers<\/li>\n<li>Broccoli<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"columns\">\n<div class=\"col2\">\n<h3>The RDA is:<\/h3>\n<ul>\n<li>Female \u2013 75 milligrams a day<\/li>\n<li>Male \u2013 90 milligrams a day<\/li>\n<\/ul>\n<\/div>\n<div class=\"col2\">\n<h3>Examples:<\/h3>\n<ul>\n<li>\u00bd\u00a0 cup raw bell peppers has 95 milligrams<\/li>\n<li>1 medium raw orange has 70 milligrams<\/li>\n<li>\u00bd cup cooked broccoli has 50 milligrams<\/li>\n<li>\u00bd cup strawberries has 50 milligrams<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<h2>Vitamin D<\/h2>\n<p><a href=\"http:\/\/healthlibrary.osfhealthcare.org\/Search\/19,VitaminD\">Vitamin D<\/a> helps with boosting the immune system, along with aiding our bones. Kaela said vitamin D is not as common in foods, but can be found in:<\/p>\n<div class=\"columns\">\n<div class=\"col2\">\n<ul>\n<li>Fatty fish<\/li>\n<li>Eggs<\/li>\n<\/ul>\n<\/div>\n<div class=\"col2\">\n<ul>\n<li>Fortified foods such as fortified milk, cereal and juices \u2013 which\u00a0 means vitamin D has been added to the product<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"columns\">\n<div class=\"col2\">\n<h3>The RDA is:<\/h3>\n<ul>\n<li>Over the age of 1 \u2013 15 micrograms a day until age 70, then 20 micrograms a day due to those that age likely spend more time indoors and potentially are not eating as much<\/li>\n<li>Infants up to age 1 \u2013 10 micrograms a day<\/li>\n<\/ul>\n<\/div>\n<div class=\"col2\">\n<h3>Examples:<\/h3>\n<ul>\n<li>3 ounces of salmon has 14 micrograms<\/li>\n<li>1 cup milk has 3 micrograms<\/li>\n<li>1 egg has 1 microgram<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<p>\u201cVitamin D comes from the sunshine, too,\u201d Kaela said. \u201cIt\u2019s suggested that 5 to 30 minutes of exposure to the sun to the face, arms, legs or back during 10 a.m. and 3 p.m. twice a week would be enough to provide you with the vitamin D your body needs.\u201d<\/p>\n<h2>Vitamin E<\/h2>\n<p><a href=\"http:\/\/healthlibrary.osfhealthcare.org\/Search\/19,VitaminE\">Vitamin E<\/a> is helpful with the immune system. It is found in:<\/p>\n<div class=\"columns\">\n<div class=\"col2\">\n<ul>\n<li>Nuts<\/li>\n<li><a href=\"https:\/\/www.osfhealthcare.org\/blog\/3-super-seeds-you-should-be-eating\/\">Seeds<\/a><\/li>\n<\/ul>\n<\/div>\n<div class=\"col2\">\n<ul>\n<li>Oil<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"columns\">\n<div class=\"col2\">\n<h3>The RDA is:<\/h3>\n<ul>\n<li>Age 1-3 \u2013 6 milligrams a day<\/li>\n<li>Age 4-8 \u2013 7 milligrams a day<\/li>\n<li>Age 9-13 \u2013 11 milligrams a day<\/li>\n<li>Over the age of 14 \u2013 15 milligrams a day<\/li>\n<\/ul>\n<\/div>\n<div class=\"col2\">\n<h3>Examples:<\/h3>\n<ul>\n<li>1 ounce of almonds has 7 milligrams<\/li>\n<li>1 ounce of sunflower seeds has 7 milligrams<\/li>\n<li>2 tablespoons of peanut butter has 3 milligrams<\/li>\n<li>1 tablespoon of soybean oil has 1 milligram<\/li>\n<li>1\u00a0 tablespoon of sunflower oil has 6 milligrams<\/li>\n<li>1 tablespoon of corn oil has 2 milligrams<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<h2>Zinc<\/h2>\n<p>\u201c<a href=\"http:\/\/healthlibrary.osfhealthcare.org\/Search\/19,Zinc\">Zinc<\/a> does a lot of different things with cells, but it also helps with the immune system and in healing,\u201d Kaela said. Zinc can be found in:<\/p>\n<div class=\"columns\">\n<div class=\"col2\">\n<ul>\n<li>Meat<\/li>\n<li>Dairy products<\/li>\n<\/ul>\n<\/div>\n<div class=\"col2\">\n<ul>\n<li>Grains<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"columns\">\n<div class=\"col2\">\n<h3>The RDA is:<\/h3>\n<ul>\n<li>Females age 14 and older \u2013 8 milligrams a day<\/li>\n<li>Males age 14 and older \u2013 11 milligrams a day<\/li>\n<li>Children age 1-3 \u2013 3 milligrams a day<\/li>\n<li>Children 4-8 \u2013 5 milligrams a day<\/li>\n<li>Children 9-13 \u2013 8 milligrams a day<\/li>\n<\/ul>\n<\/div>\n<div class=\"col2\">\n<h3>Examples:<\/h3>\n<ul>\n<li>3 ounces of chuck roast has 7 milligrams<\/li>\n<li>3 ounce pork chop has 3 milligrams<\/li>\n<li>1 cup low-fat milk has 1 milligram<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<h2>Variety is the key<\/h2>\n<p>\u201cA lot of the vitamins you need are in different foods, that\u2019s why it\u2019s important to get a wide variety of food groups in your diet each day,\u201d Kaela said. \u201cIf we\u2019re eliminating one or more food group we\u2019ll be missing out on nutrients that will help with our immune system.\u201d<\/p>\n<h2>What about supplements?<\/h2>\n<p>\u201cMeeting with a dietitian can help determine if a supplement is needed or if your diet is providing you with the nutrients you need,\u201d Kaela said. \u201cBefore starting any supplements, talk to your doctor to make sure a supplement won\u2019t cause any interaction with any medication you are currently taking.\u201d<\/p>\n<h2>The No. 1 goal<\/h2>\n<p>\u201cThe more nutrients you can get from food the better,\u201d she said. \u201cFood gives you more bang for your buck when it comes to getting the nutrients your body needs to stay healthy.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"<p>When it comes to eating the right foods to boost your immune system, it can be as easy as the ABC\u2019s, as in vitamins A, B, C and 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