Vegetables that contain vitamin A, vitamin C and vitamin E provide the necessary nutritional support for a healthy immune system. While research remains preliminary, deficiencies in these vitamins can affect immune system function, according to Harvard Health Publications. Speak to your doctor or health care provider about vegetables that will boost your immune system.
Broccoli
Broccoli is a nutrient powerhouse that provides a good source of vitamin C. According to an article published by researchers from the University of Hanover in the German journal "Medisinische Monatsschrift für Pharmazeuten," phagocytes and T-cells – special immune system cells that help the body resist foreign invaders – rely on vitamin C to execute their duties. One half cup of cooked broccoli provides 51 mg of vitamin C, according to the Linus Pauling Institute at Oregon State University.
Kale
Vitamin A is an important regulator of the immune system, according to the National Institutes of Health Office of Dietary Supplements. A review published by University of California, Davis researchers in the “Annual Review of Nutrition" asserts that vitamin A deficiency interferes with the body’s ability to regenerate the mucus membranes, thereby weakening resistance to infection. One half cup of boiled kale provides 190 percent of the daily recommended allowance for vitamin A.
Spinach
Spinach provides a good source of vitamin A, as well as a small amount of vitamin E. One cup of raw spinach gives you 0.61 mg of vitamin E and 1,688 mcg of beta-carotene, the form of vitamin A that is most readily absorbed by the body. Adequate dietary amounts of vitamin E become more important as you age, since vitamin E reverses the decline in immune cell function, according to a review published in the "Journal of Leukocyte Biology" by Tufts University researchers.
Carrots
Carrots also contain both vitamin E and vitamin A. One half cup of raw carrots provides 0.4 mg of vitamin E and 538 mcg of vitamin A, according to the Linus Pauling Institute. Spinach and carrots combined provide an adequate source of vitamin E and plenty of beta-carotene. To ensure that your body gets as much vitamin A as it needs to boost immunity, eat carrots, kale and broccoli with a small amount of fat such as salad dressing or olive oil to enhance absorption.
References
- Harvard Health Publications: How to Boost Your Immune System
- "Medisinische Monatsschrift für Pharmazeuten"; Vitamin C and Immune Function; A. Ströhle, et al.; February 2009
- Oregon State University; Linus Pauling Institute; Micronutrient Information Center; Vitamin C; Jane Higdon, Ph.D.; January 2006
- "Annual Review of Nutrition"; Vitamin A, Infection, and Immune Function; C.B. Stephensen; 2001
- National Institutes of Health: Office of Dietary Supplements: Vitamin A
- "Journal of Leukocyte Biology"; Age-Associated Changes in Immune and Inflammatory Responses: Impact of Vitamin E Intervention; D. Wu, et al.; October 2008
- Oregon State University; Linus Pauling Institute; Micronutrient Information Center; Vitamin E; Jane Higdon, Ph.D.; November 2004
- USDA Nutrient Database: Spinach, Raw
- Oregon State University; Linus Pauling Institute; Micronutrient Information Center; Carotenoids: Alpha-Carotene, Beta-Carotene, Beta-Cryptoxanthin, Lycopene, Lutein, and Zeaxanthin; Jane Higdon, Ph.D.; December 2005
