A Check on Immune Health

Free food healthy food clipart free images

“Poor nutrition is associated with inflammation and oxidative stress, which compromise immune health. Both inflammation and oxidative stress are elevated when you have COVID-19.” (Trusted Source).

Foods that support immune health and vitamins they contain:

  • Cod liver oil: 170% of the Daily Value (DV) vitamin D per 1 tablespoon (13.6 grams)
  • Herring: 27% of the DV per 100 grams
  • Egg yolk: 27% of the DV per 100 grams
  • Sardine: 24% of the DV per 100 grams
  • Canned light tuna: 34% of the DV per 100 grams
  • Salmon, wild-caught or farmed: 66% of the DV per 100 grams
  • Fortified orange juice: 25% of the DV per 100 grams

Dark green leafy vegetables and organ meats, particularly liver, are rich sources of vitamin A. Others include:

  • Beef liver: 552% of the DV
  • Chicken liver: 327% of the DV
  • King mackerel: 24% of the DV
  • Goat cheese: 54% of the DV
  • Sweet potato, cooked: 87% of the DV
  • Collard greens: 28% of the DV
  • Carrots, raw: 93% of the DV
  • Baby spinach, raw: 31% of the D

If diagnosed with a zinc deficiency, your physician may have recommended that you take zinc supplements.  Be careful not to take too much, because zinc is toxic in excess amounts. Stick to the dose your doctor recommends and/or follow the directions on the bottle. Foods zinc is found in:

  • Ground beef: 41% of the DV
  • Dark chocolate (70–85% cacao): 30% of the DV
  • Seafood oyster, canned: 73% of the DV
  • Cashew nuts: 53% of the DV
  • Hemp seeds: 90% of the DV
  • Pumpkin seeds: 71% of the DV
  • Lentils, sprouted, raw: 14% of the DV

Research is underway to determine the therapeutic role of omega-3 fats for COVID-19. Found in the following:

  • Chia seeds: 6 grams per 100 grams
  • Soybean, dry-roasted: 1.4 grams per 100 grams
  • Sardines, canned: 498 mg per 100 grams
  • Cod liver oil: 935 mg per tablespoon
  • King mackerel: 159 mg per 100 grams
  • Flaxseed: 23 grams per 100 grams
  • Walnuts: 9 grams per 100 grams
  • Salmon: 113 mg per 100 grams

Vitamin C  is an antioxidant vitamin that supports immune health in people of all ages. Found in the following plus others not listed. Do the research.

  • Guava, raw: 253% of the DV
  • Acerola (West Indian cherry): 1,867% of the DV
  • Kiwi, raw: 103% of the DV
  • Cauliflower, raw: 54% of the DV
  • Canned tomatoes: 14% of the DV
  • Potato, with skin: 13% of the DV
  • Sweet pepper, red: 142% of the DV
  • Papaya, raw: 68% of the DV

The most anti-inflammatory foods include members of the berry family – strawberries, blueberries, raspberries, and blackberries. Fatty fish – sardines, herring, mackerel, anchovies. Vegetables – broccoli, avocados, peppers (bell and chili), mushrooms (truffles, portabella, and shitake). Other fruits – most melons, grapes, cherries, tomatoes. Spices – turmeric; oils, Extra Virgin Olive oil; and Dark Chocolate.

Last but not least – must know FOODS THAT CAUSE INFLAMMATION:

Free food clip art images clipart 2 3

  • Junk, potato chips and fast foods
  • refined carbohydrates – white bread, white rice, crackers, biscuits etc.
  • sugar, sweetened beverages, soda, sweet tea and sports drinks
  • processed meats – bacon, ham and hot dogs
  • fried – fries, chicken, mozzarella sticks etc.

SUMMARY: If you are going to eat anti-inflammatory foods then it is a MUST TO ELIMINATE INFLAMMATORY FOODS.


It has been said for centuries ‘ An apple a day keeps the doctor away.’ It has been proven to be true.  Free food healthy food clipart free images 2 2

For your information only. Research, research, research!



%d bloggers like this: