BOOST YOUR IMMUNITY – 10 Vitamins & Minerals For Immune Function

BOOST YOUR IMMUNITY – 10 Vitamins & Minerals For Immune Function

As the temperature drops and the festive season begins, so the risk of cold & flu increases. Everyone knows the obvious tips; stay hydrated, get enough sleep and don’t party too much! But to give yourself the best chance of surviving December unscathed, be smart with your food choices. Below, we list 10 key vitamins and minerals needed for your immune system to function optimally, and where to find them. Each one of these has been proven to contribute to the normal function of the immune system, as per the EU Register of Nutrition and Health Claims.

Vitamin A

Good sources:

  • Spinach
  • Chard
  • Sweet Potato

At SHOT (% RDA)

  • 489% Carrot Apple Ginger Cold-Pressed Juice
  • 285% Butternut Squash Curry
  • 162% Sweet Potato Hash

Vitamin B6

Good sources:

  • Lentils
  • Salmon
  • Chicken

At SHOT (% RDA)

  • 93% Chicken & Turmeric Hummus Wrap
  • 75% Braised Beef Chilli
  • 59% Paleo Chicken Salad

Vitamin B9 (Folate)

Good sources:

  • Chickpeas
  • Beetroot
  • Kidney Beans

At SHOT (% RDA)

  • 153% Beetroot Apple Carrot Cold-Pressed Juice
  • 148% Sweet Potato Falafel & Marinated Beetroot Salad
  • 93% Roast Butternut Squash Curry

Vitamin B12

Good sources:

  • Salmon
  • Eggs
  • Beef

At SHOT (% RDA)

  • 162% Scrambled Eggs
  • 132% Flaked Salmon Salad
  • 100% Thai Green Curry

Vitamin C

Good sources:

  • Peppers
  • Lemon
  • Kale

At SHOT (% RDA)

  • 150% Apple Cucumber Cayenne Cold-Pressed Juice
  • 123% Sweet Potato Hash
  • 109% Chargrilled Cauliflower & Quinoa Salad, 

 Vitamin D

Good sources:

  • Salmon
  • Eggs
  • Beef

At SHOT (% RDA)

  • 97% Flaked Salmon Salad
  • 54% Scrambled Eggs
  • 18% Sweet Potato Hash

Copper

Good sources:

  • Seeds (Sunflower, Pumpkin, Sesame)
  • Nuts (Cashews, Brazil nuts, Hazelnuts)
  • Lentils

At SHOT (% RDA)

  • 137% Spiced Aubergine Caviar Flaxseed Wrap
  • 128% Cashew Mylk
  • 118% Miso & Green Tea Noodle Salad

Iron

Good sources:

  • Lentils
  • Quinoa
  • Chia

At SHOT (% RDA)

  • 85% Butternut Squash Curry
  • 73% Chargrilled Cauliflower & Quinoa Salad
  • 68% Sweet Potato Falafel & Marinated Beetroot Salad

Selenium

Good sources:

  • Nuts (Brazil nuts, Cashews)
  • Salmon
  • Chicken

At SHOT (% RDA)

  • 114% Mixed Nuts
  • 43% Chicken & Turmeric Hummus Wrap
  • 39% Flaked Salmon Salad

Zinc

Good sources:

  • Seeds (Pumpkin, Sesame, Sunflower)
  • Nuts (Cashews, Brazil nuts)
  • Beef

At SHOT (% RDA)

  • 103% Braised Beef Chilli
  • 63% Steak Sandwich
  • 50% Chargrilled Cauliflower & Quinoa Salad