Right now, we are all in uncharted waters with the COVID-19 epidemic. However, I have seen really positive things with communities coming together to stay connected and people offering words of advice and encouragement to help each other through this unprecedented time. One area where some people are struggling with is what to cook, since many people are being forced to cook at home more than they normally would. Recently, I have seen a lot of people posting and asking for new recipe/cooking ideas. I have also had a number of people reach out to me about ideas for boosting their immune system.
In this post, I will discuss the "Vitamin Trio" and its importance in boosting your immune system. I will also cover what foods provide us with these essential vitamins and give you 5 healthy, delicious, and family friendly recipes to help you start incorporating these foods into your diet. Right now is a great time to start working on your nutrition at home, and making memories with your family in the kitchen!
What is the Vitamin Trio?
The trio consists of vitamin A, C, and D, which all play a very important role in our immune system function.
Vitamin A plays a critical role in maintaining our body's natural defenses. It is involved in the production of white blood cells, which help capture and clear bacteria and other pathogens from our bloodstream.
Several cells in the immune system use vitamin C to perform their specific tasks, which makes it essential for good immune system function and helping our body fend again pathogens.
Vitamin D helps our immune system remain balanced. Its job is very complex because the immune system must maintain perfect balance, like a gymnast on a balance beam.
What Foods Are a Good Source of the Vitamin Trio?
Vitamin A: Sweet Potatoes, Carrots, Spinach, Kale, Broccoli
Vitamin C: Kale, Broccoli, Brussel Sprouts, Lemons, Oranges, Strawberries
Vitamin D: Salmon, Tuna, Eggs, Mushrooms. Don't forget to soak up some sunshine as well!
Try Out These Family Friendly Recipes to Increase Your Vitamin Trio Intake
15 Minute Paleo Taco Skillet: https://tasty-yummies.com/15-minute-paleo-taco-skillet-dinner/
This skillet is a great way to sneak in spinach or kale into a meal, especially if you or your kids aren't a huge fan! You add in 3 cups of spinach or kale at the end so it wilts down nicely and there is so much flavor in this dish that you barely notice it.
Healthy Asian Lettuce Wraps: https://40aprons.com/whole30-lettuce-wraps-pf-changs-recipe/
These lettuce wraps are a favorite in our household (even the 12 y/o loves them), and we never have leftovers! It is an easy way to sneak in mushrooms by dicing them up small. The recipe doesn't call for spinach or kale, but you could also add some in for an extra little boost. Also a note for the recipe, you do NOT need to make the sauce. It is already very flavorful and in my opinion, the sauce is too salty.
Lemon Bacon Roasted Brussel Sprouts: https://thekitchenmagpie.com/lemon-bacon-roasted-brussels-sprouts/
The kids might take a little convincing with this recipe, but bacon makes everything better right??? I was not a huge fan of brussel sprouts, but I have grown to love roasted brussel sprouts, especially with bacon!!!
Sweet Potato and Salmon Frittata: https://thefoodblog.net/sweet-potato-salmon-frittata/
This is a great breakfast dish and covers the whole Vitamin Trio!!! In our household, we have a dairy sensitivity, so we omit the cheese. Also, if you can't find leeks, we sometimes substitute onions or green onion depending on what we have on hand.
4th of July Lemon Fruit Tart: https://paleoomg.com/4th-july-lemon-fruit-tart/
No need to wait until the 4th of July to try out this delicious and healthy dessert! You will get your dose of Vitamin C with the lemons and raspberries, and a shot of Vitamin D with eggs.
I hope that these recipes help spark some culinary creativity in your house and you make memories with your family in the kitchen around healthy eating!