Keep Supportive Staples on Hand for Your Health

Getting enough vitamin A, C, and E is important for maintaining a healthy immune system. Most of us don't need supplements to do this. In fact, you can support your immune system even while minimizing grocery store trips.

Here's how to stock your kitchen with healthy foods that have low perishability:

• Broccoli, spinach, and peppers are vitamin C-packed veggies that hold up well to freezing - add them to eggs, pasta, and soup.

 

• Citrus fruits also contain vitamin C - toss 1/2 cup canned pineapple over cottage cheese, yogurt, or even oatmeal and get about 10% of your daily requirements of the nutrient. Better yet, canned mandarins offer roughly 40% per serving.

 

• Nuts and seeds have a long shelf life and are excellent sources of vitamin E - they'll last even longer if you store them in the fridge or freezer.

 

• Don't forget vitamin A - stock up on canned salmon and dried fruits like mango or apricots.

 

• Spice up your pantry with paprika or red pepper (like cayenne) for a vitamin A kick - 1 teaspoon provides 5% of your daily value.

REFERENCES:
Labeling Daily Values. NIH Dietary Supplement Label Database. Accessed April 2020.
USDA Nutrient Database Laboratory. Accessed April 2020.
Vitamin A. NIH: Office of Dietary Supplements. Last updated February 14 2020.  Accessed March 2020.
Vitamin C. NIH: Office of Dietary Supplements. Last updated February 27 2020.  Accessed March 2020.
Vitamin E. NIH: Office of Dietary Supplements. Last updated February 28 2020.  Accessed March 2020.

By Kristine Miklos, MS, RD, LDN