It's no secret that a diet rich in vitamins and minerals play essential roles in immune defense and maintenance of health. While there are a variety of factors that increase one's risk of getting sick, without the proper vitamins and minerals, your immune system will not function at an optimal level.
The terms vitamins and minerals can seem broad. These include a host of essential nutrients that optimize health and well-being. However, when it comes to the immune-boosting superheroes, some vitamins and minerals have more superpowers than others.
This month I'm featuring the immune-boosting heroes and sharing tips for how they can fight for you! Stay safe and healthy!
-Stephanie
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Superpowers of Vitamin A, D, and C
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 Before diving into the immune-boosting superpowers of these vitamins, let's differentiate between fat-soluble and water-soluble vitamins. Fat-soluble vitamins: A, D, E, and K are necessary to maintain good health. However, in high doses, these vitamins are stored in the liver and fat tissue. Excess amounts of fat-soluble vitamins can lead to health problems. On the other hand, water-soluble vitamins, which include vitamins C and B, are not stored in the body and therefore, could be consumed daily.
Vitamin A's Superhero Power: Protector
Vitamin A plays a critical role in helping to maintain a healthy immune system. It assists in the production of white blood cells that serve to fight infection and defend the body against other foreign materials. Vitamin A also serves a fundamental role in creating and maintaining mucous barriers in your eyes, lungs, gut, and more. The mucous membranes help protect the body by preventing bacteria and dirt from entering. You know when something gets stuck in your eye, and it gets watery and you blink until it's out? That reaction is your body's natural defense mechanism to keep it healthy and strong!
Vitamin A comes as preformed vitamin A and provitamin A. Preformed vitamin A, also known as retinoids, is found in beef, liver, eggs, shrimp, fish, and dairy products. Provitamin A, known as beta carotene, is found in plant foods such as sweet potatoes, carrots, cantaloupe, apricots, mangos, and red bell peppers.
Vitamin D's Superhero Power: Strength
Vitamin D, also known as the sunshine vitamin, plays an essential role in the absorption of calcium and the building and maintaining of healthy bones. Research is emerging on the immune-boosting benefits of vitamin D and the role it has in protecting against respiratory illness. A lack of vitamin D is known for its association with an increase in osteoporosis, bone fractures, and depression. Also, there is new data suggesting vitamin D deficiency could be linked to decreased lung function, resulting in an increased risk for infection.
Natural food sources of vitamin D include salmon, sardines, cod liver oil, milk, cheese, egg yolk, orange juice, yogurt, and fortified cereals.
Vitamin C's Superhero Power: Leader
In the world of superheroes, Vitamin C is the leader of the pack because of all the ways it supports the immune system. Vitamin C is essential to stimulating the formation of antibodies, which help suppress an over-reactive inflammatory response. In layman's term, vitamin C can help slow down how fast a virus reproduces and spreads. Besides its immune fighting powers, vitamin C is also essential for tissue growth and repair, adrenal gland function, maintaining healthy gums, and the production of anti-stress hormones.
Best sources of vitamin C include oranges, grapefruit, lemons, limes, leafy greens, broccoli, red peppers, papaya, and berries.
For specific supplements and dosage recommendations for you and your health, schedule a consultation.
In regards to the current topic of the COVID-19 pandemic, it's essential to understand that no supplement or diet, besides social distancing, and proper hygiene practices will protect you from COVID-19.
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Mighty Minerals: Zinc and Selenium
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 When it comes to minerals, there are major minerals and trace minerals. Major minerals include calcium, chloride, magnesium, phosphorus, potassium, sodium, and sulfur. Don't let the label of 'major' trick you into believing they're more critical than trace minerals; they're just present in higher amounts in your body.
On the other hand, trace minerals, while they are just as essential as the major minerals, are found in smaller amounts in your body. Trace minerals include chromium, copper, fluoride, iodine, iron, manganese, molybdenum, selenium, and zinc.
When it comes to infection-boosting powers, zinc and selenium are mighty minerals for their role in supporting a healthy immune system.
Zinc is known for it's disease-fighting and wound healing abilities. Supplementing with zinc, especially during cold and flu season, may help protect, as well as reduce, the overall duration of infections. Food sources of zinc include oysters, salmon, pumpkin seeds, eggs, and dark chocolate.
Selenium helps slow the body's response to infection by lowering the oxidative stress in your body and reducing inflammation, resulting in an enhanced immune response. A deficiency in this trace mineral can result in increased risk for illness. Oysters, brazil nuts, yellowfin tuna, eggs, sardines, and sunflower seeds are good sources of selenium.
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Featured Recipe
Sweet Potato and Kale Hash
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 Ingredients:
2 tablespoons olive oil
½ onion, diced
2 cloves garlic, minced
2 medium sweet potatoes, peeled and cubed
3 cups kale, chopped (or baby spinach)
½ tsp salt
1 tsp black pepper
4 eggs
1 avocado, sliced (optional)
Hot sauce (optional)
Directions:
In a large skillet, heat 1.5 tablespoons of the olive oil over medium heat. Add the onions and garlic and cook for about 3 minutes. Add diced sweet potatoes and continue to cook, stirring occasionally until potatoes are cooked through about 15 minutes. Add salt and pepper. Turn the heat to low and stir in the kale or spinach.
Heat a separate nonstick skillet over medium heat. Add other 1/2 tablespoon of olive oil and fry eggs until whites are set and yolks are runny.
Divide hash onto four plates and top with fried eggs. Garnish with avocado slices and hot sauce.
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Be Inspired
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“In the midst of these hard times, it is our good health and good sleep that are enjoyable.” - Knute Nelson
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About SO Nutrition
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Stephanie Leipprandt Ouellette, MBA, RDN, LD Stephanie has been working in the field of nutrition and dietetics since 1995. She earned a Bachelor of Science degree in Dietetics from Michigan State University, completed an Approved Pre-Professional Practice Program at Western Michigan University and earned a Master of Business Administration from Baker College. She’s been a Registered Dietitian Nutritionist since 1996 and licensed in Texas since 2007. In 2008, Stephanie earned her certification in Childhood and Adolescent Weight Management. Stephanie has extensive clinical & managerial experience, both in corporate settings and in the community. Now she wants to share her knowledge with you, because most (if not all) nutritional habits begin at home.
Stephanie and her family reside in Katy, Texas
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