Immunity Boosting Food for Kids - 10 Ways to Improve the Immune System with Diet

There are a lot of myths about disease prevention and diet and about how vitamins and supplements can be used to boost the immune system so that you an your kids won't get as many infections. However research has shown that you can't do better than the peak levels.

There is a threshold level of vitamins, nutrients, minerals need to support the immune system and there are no benefits from exceeding these levels.

If you eat too many carrots you can get cirrhosis of the liver and there are a number of other problems associated with excess vitamin intake. There are also many things you can do to avoid exposure to infections which is another weapon for fighting diseases and infections ( See: How Infections Spread in the Workplace - Sites, Causes, Prevention Strategies ).

Getting kids to eat the right types of foods (vegetables) in adequate quantities is a problem that all parents face ( See:Healthy Foods for Kids | How to Get Children to Eat Vegetables ).

Foods can boost the immune system
Foods can boost the immune system. Source: Public Domain

People get sick because of exposure to pathogens such as the cold and flu viruses, allergies, which oddly may be caused by an over-stimulated immune system or through vitamin deficiencies. Getting cold and wet and other behaviours may contribute to the risk that the infections will take hold, but the infectious agents must be hanging around ready to pounce.

Good nutrition, rather than supplements provides the foundation for a fully working and robust immune system. More parents believe that kids that have poor diets (not enough fruit and vegetables) are more prone to infections, and are more likely to be sicker for longer. There is a lot of information about the association between the vitamins and nutrients the immune system needs to remain working at its peak. This list of essential nutrients includes zinc, iron, vitamin E, calcium, vitamin A, vitamin C, vitamin D, selenium and a wide range phytochemicals (plant chemicals in coloured vegetables and fruit). Given that no one food has all of these is the right proportions there is no one 'magic' single food that can sustain the immune system ( or probably one 'magic' pill either). Rather a basket-load of different nutritious foods will be needed. This also means that there are 'many ways to skin a cat' if your child doesn't like oranges you can keep their vitamin C levels up by getting them to eat kiwi fruit or strawberries both of which are rich sources of this vitamin. © janderson99-HubPages 

Nevertheless you can classify foods into the 'Good, the Bad and the Ugly' in terms of their suitability for providing for the needs of the immune system. Some foods provide good opportunities for providing what your kids need and are generally acceptable in term of getting your kids to eat them.

1. Carrots - the humble carrots one of the richest natural sources of beta-carotene, a natural antioxidant that is also a pre-cursor for vitamin A synthesis in the body. You can use carrot sticks as sticks for dips, snacks or add finely grated carrot to pasta sauce, or add carrot slices to stews.

2. Onions, leeks and garlic - are members of the same family of vegetables that are a source of potassium, vitamin C, dietary fibre and folic acid (see the full details in the list below). They also rich in iron and calcium and have a relatively high protein content. Onions were used by the ancient mariners to prevent scurvy, caused by vitamin C deficiency, in sailors on long voyages. These vegetables also contain the antioxidant quercetin which is antibiotic and anti-viral, which is not destroyed by cooking. Leeks and onions can be added to homemade potato soup. Finely mashed onion and garlic can be added to pasta sauce.

3. Avocado - is rich in vitamin E and many kids will eat it in a variety of ways although not as high in vitamin E as many nuts, seeds, broccoli and wheat it is eaten raw. This important because vitamin E can be destroyed by cooking or storing of foods.

4. Dark Leafy Greens - including water cress, spinach, Asian greens and cabbage. These foods represent a real challenge to many parents whose kids refuse to eat them. It requires a little lateral and creative thinking. Things like green soup or finely shredded greens added. Perseverance often works with older kids - remember that kids may have to try something 20 times before starting to 'like' or accept them.

5. Cauliflower - is another challenge for parents. It is often neglected in favour of broccoli its greener cousin. However some kids will eat cauliflower but not broccoli. Cauliflower is rich in phytochemicals as well as B group vitamins and fibre.

6. Beans, lentils, dhal, chickpeas and other legumes - are rich in soluble fibre, vegetable protein and slow-release starch. They also provide an array of nutrients and vitamins.

7. Nuts and seeds - are nutritional powerhouses and if you can avoid any allergy issues, should be used frequently in a variety of ways. Sprinkle oven-roasted nuts over porridge or cereal at breakfast. Provide mixtures of nuts, dried fruit, seeds and pieces of dark chocolate as snacks throughout the day.

8. Kiwi fruit - are a fabulous food that most kids like and find their appearance interesting. They are extremely rich in vitamin C content, rating second to guava in terms of concentration. Many kids will eat them with a spoon if cut in half. They can also be peeled and added to salads and desserts.

9. Probiotics - there is a growing body of research that suggests that children whose internal bacteria are boosted with good quality probiotic supplements have fewer respiratory infections that last for a shorter period of time. You can use a probiotic yoghurt if you don't want to use a supplement. 

10. Turkey leg - most kids love poultry and its worth considering turkey, especially the brown meat that has more iron and zinc than turkey breast. Turkey meat is also rich in selenium, a range of B group vitamins and many other nutrients.

Listed below is a very comprehensive guide to the vitamins and minerals in most of the common foods that are good for supporting the immune system.

Summary of Vitamins and Nutrients in Foods for Boosting Immunity in Kids

Almonds

About 25 nuts

6.0 gm protein

163 calories

3.5 gm of fiber

Potassium - 200 mg

Phosphorus - 137 mg

Calcium - 75 mg

Magnesium - 76 mg

Iron - 1.05 mg

Selenium - 0.7 mcg

Zinc - 0.87 mg

Manganese - 0.648 mg

Copper - 0.282 mg

Vitamin B1 (thiamine) - 0.06 mg

Vitamin B2 (riboflavin) - 0.287 mg

Niacin - 0.96 mg

Folate - 14 mcg Pantothenic Acid - 0.133 mg

Vitamin B6 - 0.041 mg Vitamin E - 7.43 mg

Avocado

One medium

4.0 gm of protein

322 calories

13.5 gm of fiber

Potassium - 975 mg

Phosphorus - 105 mg

Magnesium - 58 mg

Calcium - 24 mg

Sodium - 14 mg

Iron - 1.11 mg

Selenium - 0.8 mcg

Manganese - 0.285 mg

Copper - 0.382 mg

Zinc - 1.29 mg

Vitamin A - 293 IU

Vitamin C - 20.1 mg

Vitamin B1 (thiamine) - 0.135 mg

Vitamin B2 (riboflavin) - 0.261 mg

Niacin - 3_493 mg

Folate - 163 mcg

Pantothenic Acid - 2.792 mg

Vitamin B6 - 0 .517 mg

Vitamin E - 4.16 mg

Vitamin K - 42.2 mcg

Black Beans

100 gm

132 calories

8.7 gm of fiber

Potassium - 355 mg

Phosphorus - 140 mg

Calcium - 27 mg

Magnesium - 70 mg

Iron - 2.1 mg

Sodium - 1 mg

Manganese - 0.444 mg

Zinc - 1.12 mg

Copper - 0.209 mg

Selenium - 1.2 mcg

Vitamin B1 (thiamine) – 0.244 mg

Vitamin B2 (riboflavin) - 0.059 mg

Niacin - 0.505 mg

Pantothenic Acid - 0.242 mg

Vitamin B6 - 0.069 mg

Folate - 149 mcg

Vitamin A - 6 IU

Black Eye Peas

100 gm

7.7 gm protein

116 calories

6.5 gm of fiber

Potassium - 278 mg

Phosphorus - 156 mg

Calcium - 24 mg

Magnesium - 53 mg

Iron - 2.51 mg

Sodium - 4 mg

Manganese - 0.475 mg

Zinc - 1.29 mg

Copper - 0.268 mg

Selenium - 2.5 mcg

Vitamin B1 (thiamine) - 0.202 mg

Vitamin B2 (riboflavin) - 0.055 mg

Niacin - 0.495 mg Pantothenic Acid - 0.411 mg

Vitamin B6 - 0.1 mg

Folate - 208 mcg

Vitamin A - 15 IU

Vitamin E - 0.28 mg Vitamin K - 1.7 mcg

Bok Choy

One cup

2.65 gm protein

20 calories

1.7 gm fiber

Potassium - 631 mg

Phosphorus - 49 mg

Magnesium - 19 mg

Calcium - 158 mg

Iron - 1.77 mg

Zinc - 0.29 mg

Copper - 0.032 mg

Manganese - 0.245 mg

Selenium - 0.7 mcg

Sodium - 58 mg

Vitamin C - 44.2 mg

Niacin - 0.728 mg

Vitamin B1 (thiamine) - 0.054 mg

Vitamin B2 (riboflavin) - 0.107 mg

Pantothenic Acid - 0.134 mg

Vitamin B6 - 0.282 mg

Folate - 70 mcg

Vitamin A - 7223 IU

Vitamin E - 0.15 mg

Vitamin K - 57.8 mcg

Brazil Nuts

6 whole nuts (1 ounce)

4.0 gm of protein

186 calories

2.1 gm of fiber

Potassium - 187 mg

Phosphorus - 206 mg

Calcium - 45 mg

Magnesium - 107 mg

Iron - 0.69 mg

Sodium - 1 mg

Manganese - 0.347 mg

Zinc - 1.15 mg

Copper - 0.494 mg

Selenium - 543.5 mcg

Vitamin C - 0 2 mg

Vitamin B1 (thiamine) - 0.175 mg

Vitamin B2 (riboflavin) - 0.01 mg

Niacin - 0.084 mg

Pantothenic Acid - 0.052 mg

Vitamin B6 - 0.029 mg

Folate - 6 mcg

Vitamin E - 1.62 mg

Broad Beans

100 gm

7 6 gm of protein

110 calories

54 gm of fiber

Potassium - 268 mg

Phosphorus - 125 mg

Calcium - 36 mg

Magnesium - 43 mg

Iron - 1.5 mg

Sodium - 5 mg

Manganese - 0.421 mg

Zinc - 1.01 mg

Copper - 0.259 mg

Selenium - 2.6 mcg

Vitamin C - 0.3 mg

Vitamin B1 (thiamine) - 0.097 mg

Vitamin B2 (riboflavin) - 0.089 mg

Niacin - 0.711 mg

Pantothenic Acid - 0.157 mg

Vitamin B6 - 0.072 mg

Folate - 104 mcg

Vitamin A - 15 IU

Vitamin E - 0.02 mg

Vitamin K - 2.9 mcg

Broccoli

Half a cup

1.86 gm protein

27 calories

2.6 gm fiber

Potassium - 229 mg

Phosphorus - 52 mg

Calcium - 31 mg

Sodium - 32 mg

Magnesium - 16 mg

Iron - 0.52 mg

Zinc - 0.35 mg

Copper - 0.048 mg

Manganese - 0.151 mg

Selenium - 1.2 mcg

Vitamin A - 1207 IU

Vitamin C - 50.6 mg

Niacin - 0.431 mg

Vitamin B1 (thiamine) - 0.049 mg

Vitamin B2 (riboflavin) - 0.096 mg

Vitamin B6 - 0.156 mg

Pantothenic Acid - 0.48 mg

Folate - 84 mcg

Vitamin K - 110 mcg

Vitamin E - 1.13 mg

Brussels Sprouts

One cup

3.98 gm protein

56 calories

4.1 gm fiber

Potassium - 495 mg

Phosphorus - 87 mg

Magnesium - 31 mg

Calcium - 56 mg

Iron - 1.87 mg

Zinc - 0.51 mg

Copper - 0.129 mg

Manganese - 0.354 mg

Selenium - 2.3 mcg

Sodium - 33 mg

Vitamin C - 96.7 mg

Niacin - 0.947 mg

Vitamin B1 (thiamine) - 0.167 mg

Vitamin B2 (riboflavin) - 0 125 mg

Pantothenic Acid - 0.393 mg

Vitamin B6 - 0.278 mg

Folate - 94 mcg

Vitamin A - 1209 IU

Vitamin E - 0.67 mg

Vitamin K - 218.9 mcg

Cabbage

One half cup

0.95 gm protein

17 calories

1.4 gm of fiber

Potassium - 147 mg

Phosphorus - 25 mg

Magnesium - 11 mg

Calcium - 36 mg

Iron - 0.13 mg

Sodium - 6 mg

Zinc - 0.15 mg

Copper - 0.013 mg

Manganese - 0.154 mg

Selenium - 0.5 mcg

Vitamin C - 28.1 mg

Niacin - 0.186 mg

Vitamin B1 (thiamine) - 0.046 mg

Vitamin B2 (riboflavin) - 0.029 mg

Vitamin B6 - 0.084 mg

Folate - 22 mcg

Pantothenic Acid - 0.13 mg

Vitamin A - 60 IU

Vitamin K - 81.5 mcg

Vitamin E - 0.11 mg

Carrots


Half a cup


0.6 gm protein

27 calories

2.3 gm fiber

Potassium - 183 mg

Calcium - 23 mg

Phosphorus - 23 mg

Magnesium - 8 mg

Iron - 0.27 mg

Sodium - 5 mg

Zinc - 0.3 mg

Copper - 0.052 mg

Manganese - 0.062 mg

Selenium - 0.2 mcg

Vitamin A - 13286 IU

Vitamin C - 2.8 mg

Vitamin B1 (thiamine) - 0.051 mg

Vitamin B2 (riboflavin) - 0.034 mg

Niacin - 0.503 mg

Folate - 11 mcg

Panothenic Acid - 0.181mg

Vitamin B6 - 0.119 mg

Vitamin K - 10.7 mcg

Vitamin E - 0.8 mg

Carrots

Half a cup

0.6 gm protein

27 calories

23 gm fiber

Potassium - 183 mg

Calcium - 23 mg

Phosphorus - 23 mg

Magnesium - 8 mg

Iron - 0.27 mg

Sodium - 5 mg

Zinc - 0.3 mg

Copper - 0.052 mg

Manganese - 0.062 mg

Selenium - 0.2 mcg

Vitamin A - 13286 IU

Vitamin C - 2.8 mg

Vitamin B1 (thiamine) - 0.051 mg

Vitamin B2 (riboflavin) - 0.034 mg

Niacin - 0.503 mg

Folate - 11 mcg

Pantothenic Acid - 0.181 mg

Vitamin B6 - 0.119 mg

Vitamin K - 10.7 mcg

Vitamin E - 0.8 mg

Cauliflower

Half a cup

1.1 gm protein

14 calories

1.4 gm fiber

Potassium - 88 mg

Phosphorus - 20 mg

Calcium - 10 mg

Iron - 0.2 mg

Magnesium - 6 mg

Sodium - 9 mg

Zinc - 0.11 mg

Copper - 0.011 mg

Manganese - 0.082 mg

Selenium - 0.4 mcg

Vitamin C - 27.5 mg

Niacin - 0.254 mg

Vitamin B1 (thiamine) - 0.026 mg

Vitamin B2 (riboflavin) - 0.032 mg

Folate - 27 mcg

Vitamin B6 - 0.107 mg

Pantothenic Acid - 0.315 mg

Vitamin A - 7 IU

Vitamin K - 8.6 mcg

Vitamin E - 0.04 mg

Celery

One cup

1.3 gm protein

27 calories

2.4 gm of fiber

Potassium - 426 mg

Phosphorus - 38 mg

Magnesium - 18 mg

Calcium - 63 mg

Iron - 0.63 mg

Sodium - 136 mg

Zinc - 0.21 mg

Copper - 0.054 mg

Manganese - 0.159 mg

Selenium - 1.5 mcg

Vitamin C - 9.2 mg

Niacin - 0.479 mg

Vitamin B1 (thiamine) - 0.064 mg

Vitamin B2 (riboflavin) - 0.07 mg

Vitamin B6 - 0.129 mg

Folate - 33 mcg

Pantothenic Acid - 0.292 mg

Vitamin A - 782 IU

Vitamin K - 56.7 mcg

Vitamin E - 0.53 IU

Chestnuts

Ten nuts

2.66 gm protein

206 calories

4.3 gm fiber

Potassium - 497 mg

Phosphorus - 90 mg

Calcium - 24 mg

Magnesium - 28 mg

Iron - 0.76 mg

Sodium - 2 mg

Manganese - 0.991 mg

Zinc - 0.48 mg

Copper - 0.426 mg

Selenium - 1 mcg

Vitamin C - 21.8 mg

Vitamin B1 (thiamine) - 0.204 mg

Vitamin B2 (riboflavin) - 0.147 mg

Niacin - 1.127 mg

Pantothenic Acid - 0.465 mg

Vitamin B6 - 0.417 mg

Folate - 59 mcg

Vitamin A - 20 IU

Vitamin E - 0.42 mg

Vitamin K - 6.6 mcg

Chicken (dark meat)

100 gm

26.0 gm of protein

253 calories

15.78 gm of fat

Potassium - 220 mg

Phosphorus - 168 mg

Calcium - 15 mg

Magnesium - 22 mg

Iron - 1.36 mg

Sodium - 87 mg

Manganese - 0.021 mg

Zinc - 2.49 mg

Copper - 0.077 mg

Selenium - 20.2 mcg

Vitamin A - 201 IU

Vitamin B1 (thiamine) - 0.066 mg

Vitamin B2 (riboflavin) - 0.21 mg

Niacin - 6.359 mg

Pantothenic Acid - 1.11 mg

Vitamin B6 - 0.31 mg

Folate - 7 mcg

Vitamin B12 - 0.29 mcg

Chicken Breast

100 gm

29.8 gm of protein

197 calories

7.78 gm of fat

Potassium - 245 mg

Phosphorus - 214 mg

Calcium - 14 mg

Magnesium - 27 mg

Iron - 1.07 mg

Sodium - 71 mg

Manganese - 0.018 mg

Zinc - 1.02 mg

Copper - 0.05 mg

Selenium - 24.7 mcg

Vitamin B1 (thiamine) - 0.066 mg

Vitamin B2 (riboflavin) - 0.119 mg

Niacin -12.71 mg

Pantothenic Acid - 0.936 mg

Vitamin B6 - 0.56 mg

Folate - 4 mcg

Vitamin B12 - 0.32 mcg

Vitamin A - 93 IU

Vitamin E - 0.27 mg

Vitamin K - 0.3 mcg

Vitamin D - 5 IU

Chinese broccoli

One cup

1 gm protein

19 calories

22 gm of fiber

Potassium - 230 mg

Phosphorus - 36 mg

Magnesium - 16 mg

Calcium - 88 mg

Iron - 0.49 mg

Sodium - 6 mg

Zinc - 0.34 mg

Copper - 0.054 mg

Manganese - 0.232 mg

Selenium - 1.1 mcg

Vitamin C - 24.8 mg

Niacin - 0.385 mg

Vitamin B1 (thiamine) - 0.084 mg

Vitamin B2 (riboflavin) - 0.128 mg

Vitamin B6 - 0.062 mg

Folate - 87 mcg

Pantothenic Acid - 0.14 mg

Vitamin A - 1441 IU

Vitamin K - 74.6 mcg

Vitamin E - 0.42 mg

Chinese cabbage

One cup

1.8 gm protein

17 calories

2 gm of fiber

Potassium - 268 mg

Phosphorus - 46 mg

Magnesium - 12 mg

Calcium - 38 mg

Iron - 0.36 mg

Sodium - 11 mg

Zinc - 0.21 mg

Copper - 0.035 mg

Manganese - 0182 mg

Selenium - 0.5 mcg

Vitamin C - 18.8 mg

Niacin - 0.595 mg

Vitamin B1 (thiamine) - 0.052 mg

Vitamin B2 (riboflavin) - 0.052 mg

Vitamin 136 - 0.0211 mg

Folate - 63 mcg

Pantothenic Acid - 0.095 mg

Vitamin A - 1151 IU

Coconut

One cup

2.7 gm of protein

283 calories

7.2 gm of fiber

Potassium - 285 mg

Phosphorus - 90 mg

Calcium - 11 mg

Magnesium - 26 mg

Iron - 1.94 mg

Sodium -16 mg

Manganese -1.2 mg

Zinc - 0.88 mg

Copper - 0.348 mg

Selenium - 8.1 mcg

Vitamin C - 2.6 mg

Vitamin B1 (thiamine) - 0.053 mg

Vitamin B2 (riboflavin) - 0.016 mg

Niacin - 0.432 mg

Pantothenic Acid - 0.24 mg

Vitamin B6 - 0.043 mg

Folate - 21 mcg

Vitamin E - 0.19 mg

Vitamin K - 0.2 mcg

Corn

One large

4 gm protein

113 calories

2.8 gm fiber

Potassium - 257 mg

Phosphorus - 91 mg

Magnesium - 31 mg

Calcium - 4 mg

Selenium - 0.2 mg

Iron - 0.53 mg

Zinc - 0.73 mg

Copper - 0.058 mg

Manganese - 0.197 mg

Vitamin C - 6.5 mg

Niacin - 1.986 mg

Vitamin B1 (thiamine) - 0.11 mg

Vitamin B2 (riboflavin) - 0.067 mg

Vitamin B6 - 0.164 mg

Folate - 27 mcg

Pantothenic Acid - 0.935 mg

Vitamin A - 310 IU

Vitamin K - 0.5 mcg

Vitamin E - 0.11 mg

Cucumber

Half a cup

0.3 gm protein

8 calories

0.3 gm fiber

Potassium - 76 mg

Phosphorus - 12 mg

Magnesium - 7 mg

Sodium - 1 mg

Calcium - 8 mg

Iron - 0.15 mg

Zinc - 0.1 mg

Copper - 0.021 mg

Manganese - 0.041 mg

Selenium - 0.2 mcg

Vitamin C - 1.5 mg

Niacin - 0.051 mg

Vitamin B1 (thiamine) - 0.014 mg

Vitamin B2 (riboflavin) - 0.017 mg

Vitamin B6 - 0.021 mg

Folate - 4 mcg

Pantothenic Acid - 0.135 mg

Vitamin A - 55 IU

Vitamin K - 8.5 mcg

Vitamin E - 0.02 mg

Flax Seed

One tablespoon

1.88 gm of protein

55 calories

2.8 gm of fiber

Potassium - 84 mg

Phosphorus - 66 mg

Calcium - 26 mg

Magnesium - 40 mg

Iron - 0.59 mg

Sodium - 3 mg

Manganese - 0.256 mg

Zinc - 0.45 mg

Copper - 0.126 mg

Selenium - 2.6 mcg

Vitamin C 0.1 mg

Vitamin B1 (thiamine) - 0.169 mg

Vitamin B2 (riboflavin) - 0.017 mg

Niacin - 0.317 mg

Pantothenic Acid - 0.101 mg

Vitamin B6 - 0.049 mg

Folate - 9 mcg

Vitamin E - 0.03 mg

Vitamin K - 0.4 mcg

French Beans

One cup

12.5 gm protein

228 calories

17 gm of fiber

Potassium - 655 mg

Phosphorus - 181 mg

Magnesium - 99 mg

Calcium - 112 mg

Iron - 1.91 mg

Sodium - 11 mg

Zinc - 1.13 mg

Copper - 0.204 mg

Manganese - 0.676 mg

Selenium - 2.1 mcg

Vitamin C - 2.1 mg

Niacin - 0.966 mg

Vitamin B1 (thiamine) - 0.23 mg

Vitamin B2 (riboflavin) - 0.11 mg

Vitamin B6 - 0.186 mg

Folate - 133 mcg

Pantothenic Acid - 0.393 mg

Vitamin A - 5 IU

Green Pepper

One small

0.6 gm protein

15 calories

1.3 gm fiber

Potassium - 130 mg

Phosphorus - 15 mg

Magnesium - 7 mg

Calcium - 7 mg

Iron - 0.25 mg

Sodium - 2 mg

Zinc - 0.1 mg

Copper - 0.049 mg

Manganese - 0.09 mg

Vitamin C - 59.5 mg

Niacin - 0.355 mg

Vitamin B1 (thiamine) - 0.042 mg

Vitamin B2 (riboflavin) - 0.021 mg

Vitamin B6 - 0.166 mg

Folate - 7 mcg

Pantothenic Acid - 0.073 mg

Vitamin A - 274 IU

Vitamin K - 5.5 mcg

Vitamin E - 0.27 mg

Hazelnuts

21 nuts (1 ounce)

4.2 gm of protein

178 calories

2.7 gm of fiber

Potassium - 193 mg

Phosphorus - 82 mg

Calcium - 32 mg

Magnesium - 46 mg

Iron - 1.33 mg

Manganese - 1.751 mg

Zinc - 0.69 mg

Copper - 0.489 mg

Selenium - 0.7 mcg

Vitamin C - 1.8 mg

Vitamin B1 (thiamine) - 0.182 mg

Vitamin B2 (riboflavin) - 0.032 mg

Niacin - 0.51 mg

Pantothenic Acid - 0.26 mg

Vitamin B6 - 0.16 mg

Folate - 32 mcg

Vitamin A - 6 IU

Vitamin E - 4.26 mg

Vitamin K - 4 mcg

Kale

One cup

2.5 gm protein

36 calories

2.6 gm fiber

Potassium - 296 mg

Phosphorus - 36 mg

Magnesium - 23 mg

Calcium - 94 mg

Iron - 1.17 mg

Sodium - 30 mg

Zinc - 0.31 mg

Copper - 0.203 mg

Manganese - 0.541 mg

Selenium - 1.2 mcg

Vitamin A - 17,707 IU

Vitamin C - 53.3 mg

Niacin - 0.65 mg

Vitamin B1 (thiamine) - 0.069 mg

Vitamin B2 (riboflavin) - 0.091 mg

Vitamin B6 - 0.179 mg

Folate - 17 mcg

Pantothenic Acid - 0.064 mg

Vitamin K - 1062 mcg

Vitamin E - 1.1 mg

Kidney Beans

100 gm

81 gm of protein

127 calories

7.3 gm of fiber

Potassium - 403 mg

Phosphorus - 142 mg

Calcium - 28 mg

Magnesium - 45 mg

Iron - 2.94 mg

Sodium - 2 mg

Manganese - 0.477 mg

Zinc - 1.07 mg

Copper - 0.242 mg

Selenium - 1.2 mcg

Vitamin C - 1.2 mg

Vitamin B1 (thiamine) - 0.216 mg

Vitamin B2 (riboflavin) - 0.058 mg

Niacin - 0.578 mg

Pantothenic Acid - 0 22 mg

Vitamin B6 - 0.12 mg

Folate - 130 mcg

Vitamin E - 0.03 mg

Vitamin K - 8.4 mcg

Kiwi Fruit

One medium

0.8 gm protein

42 calories

2.1 gm of fiber

Potassium - 215 mg

Phosphorus - 23 mg

Magnesium - 12 mg

Calcium - 23 mg

Sodium - 2 mg

Iron - 0.21 mg

Selenium - 0.1 mcg

Manganese - 0.068 mg

Copper - 0.09 mg

Zinc - 0.1 mg

Vitamin A - 60 IU

Vitamin B1 (thiamine) - 0.019 mg

Vitamin B2 (riboflavin) - 0.017 mg

Niacin - 0.235 mg

Folate - 17 mcg

Pantothenic Acid - 0.126 mg

Vitamin B6 - 0.043 mg

Vitamin C - 64 mg

Vitamin E - 1.01 mg

Vitamin K - 27.8 mcg

Leek

One Leek

1 gm protein

38 calories

1.2 gm of fiber

Potassium - 108 mg

Phosphorus - 21 mg

Magnesium - 17 mg

Calcium - 37 mg

Iron - 1.36 mg

Sodium - 12 mg

Zinc - 0.07 mg

Copper - 0.077 mg

Manganese - 0.306 mg

Selenium - 0.6 mcg

Vitamin C - 5.2 mg

Niacin - 0.248 mg

Vitamin B1 (thiamine) - 0.032 mg

Vitamin B2 (riboflavin) - 0.025 mg

Vitamin B6 - 0.14 mg

Folate - 30 mcg

Pantothenic Acid - 0.089 mg

Vitamin A - 1007 IU

Vitamin K - 31.5 mcg

Vitamin E - 0.62 mg

Lemon

One lemon

0.92 gm protein

24 calories

2.4 gm of fiber

Potassium - 116 mg

Phosphorus - 13 mg

Magnesium - 7 mg

Calcium - 22 mg

Sodium - 2 mg

Iron - 0.5 mg

Selenium - 0.3 mcg

Manganese - 0.025 mg

Copper - 0.031 mg

Zinc - 0.05 mg

Vitamin A -18 IU

Vitamin B1 (thiamine) - 0.034 mg

Vitamin B2 (riboflavin) - 0.017 mg

Niacin - 0.084 mg

Folate - 9 mcg

Pantothenic Acid - 0.16 mg

Vitamin B6 - 0.067 mg

Vitamin C - 44.5 mg

Vitamin E - 0.13 mg

Lima Beans

One cup

14.7 gm protein

216 calories

13.2 gm fiber

Potassium - 955 mg

Phosphorus - 209 mg

Magnesium - 81 mg

Calcium - 32 mg

Selenium - 8.5 mg

Iron - 4.49 mg

Sodium - 4 mg

Zinc -1.79 mg

Manganese - 0.97 mg

Copper - 0.442 mg

Pantothenic Acid - 0.793 mg

Niacin - 0.791 mg

Vitamin B1 (thiamine) - 0.303 mg

Vitamin B2 (riboflavin) - 0.103 mg

Vitamin B6 - 0.303 mg

Folate - 156 mcg

Vitamin K - 3.8 mcg

Vitamin E - 0.34 mg

Lime

One lime

0.5 gm of protein

20 calories

1.9 gm of fiber

Potassium - 68 mg

Phosphorus -12 mg

Magnesium - 4 mg

Calcium - 22 mg

Sodium - 1 mg

Iron - 0.4 mg

Selenium - 0.3 mcg

Manganese - 0.005 mg

Copper - 0.044 mg

Zinc - 0.07 mg

Vitamin A - 34 IU

Vitamin B1 (thiamine) - 0.02 mg

Vitamin B2 (riboflavin) - 0.013 mg

Niacin - 0.134 mg

Folate - 5 mcg

Pantothenic Acid - 0.145 mg

Vitamin B6 - 0.029 mg

Vitamin C - 19.5 mg

Vitamin E - 0.15 mg

Vitamin K - 0.4 mcg

Mung Beans

100 gm

7.0 gm of protein

105 calories

7.6 gm of fiber

Potassium - 266 mg

Phosphorus - 99 mg

Calcium - 27 mg

Magnesium - 48 mg

Iron - 1.4 mg

Sodium - 2 mg

Manganese - 0.298 mg

Zinc - 0.84 mg

Copper - 0.156 mg

Selenium - 2.5 mcg

Vitamin B1 (thiamine) - 0.164 mg

Vitamin B2 (riboflavin) - 0.061 mg

Niacin - 0.577 mg

Pantothenic Acid - 0.41 mg

Vitamin B6 - 0.067 mg

Folate - 159 mcg

Vitamin A - 24 IU

Vitamin E - 0.15 mg

Vitamin K - 2.7 mcg

Mushroom

Half a cup

1.1 gm of protein

8 calories

0.3 gm of fiber

Potassium - 111 mg

Phosphorus - 30 mg

Magnesium - 3 mg

Calcium - 1 mg

Iron - 0.17 mg

Sodium - 2 mg

Zinc - 0.18 mg

Copper - 0.111 mg

Manganese - 0.016 mg

Selenium - 3.3 mcg

Vitamin D - 2 IU

Niacin - 1.262 mg

Vitamin B1 (thiamine) - 0.028 mg

Vitamin B2 (riboflavin) - 0.141 mg

Vitamin B6 - 0.036 mg

Vitamin C - 0.7 mg

Pantothenic Acid - 0.524 mg

Folate - 6 mcg

Navy Beans

100 gm

8.23 gm proteins

140 calories

10.5 gm of fiber

Potassium - 389 mg

Phosphorus - 144 mg

Calcium - 69 mg

Magnesium - 53 mg

Iron - 2.36 mg

Manganese - 0 527 mg

Zinc - 1.03 mg

Copper - 0.21 mg

Selenium - 2.9 mcg

Vitamin C - 0.9 mg

Vitamin B1 (thiamine) - 0.237 mg

Vitamin B2 (riboflavin) - 0.066 mg

Niacin - 0.649 mg

Pantothenic Acid - 0.266 mg

Vitamin B6 - 0.138 mg

Folate - 140 mcg

Vitamin E - 0.01 mg

Vitamin K - 0.6 mcg

Okra

One Cup

3 gm protein

35 calories

4 gm of fiber

Potassium - 216 mg

Phosphorus - 51 mg

Magnesium - 58 mg

Calcium - 123 mg

Iron - 0.45 mg

Sodium - 10 mg

Zinc - 0.69 mg

Copper - 0.136 mg

Manganese - 0.47 mg

Selenium - 0.6 mcg

Vitamin C - 26.1 mg

Niacin - 1.394 mg

Vitamin B1 (thiamine) - 0211 mg

Vitamin B2 (riboflavin) - 0.088 mg

Vitamin B6 - 0.299 mg

Folate - 74 mcg

Pantothenic Acid - 0.341 mg

Vitamin A - 453 IU

Vitamin K - 64 mcg

Vitamin E - 0.43 mg

Onions

One small

0.8 gm protein

26 calories

0.8 gm of fiber

Potassium - 100 mg

Phosphorus - 21 mg

Calcium - 13 mg

Iron - 0.14 mg

Magnesium - 7 mg

Sodium - 2 mg

Zinc - 0.13 mg

Copper - 0.04 mg

Manganese - 0.092 mg

Selenium - 0.4 mcg

Vitamin C - 3.1 mg

Niacin - 0.099 mg

Vitamin 01 (thiamine) - 0.025 mg

Vitamin B2 (riboflavin) - 0.014 mg

Vitamin B6 - 0.077 mg

Pantothenic Acid - 0.068 mg

Folate - 9 mcg

Vitamin A - 1 IU

Vitamin K - 0.3 mcg

Vitamin E - 0.01 mg

Orange

One medium

1.2 gm of protein

62 calories

3.1 gm of fiber

Potassium - 237 mg

Phosphorus - 18 mg

Magnesium -13 mg

Calcium - 52 mg

Iron - 0.13 mg

Selenium - 0.7 mcg

Manganese - 0.033 mg

Copper - 0.059 mg

Zinc - 0.09 mg

Vitamin A - 295 IU

Vitamin B1 (thiamine) - 0.114 mg

Vitamin B2 (riboflavin) - 0.052 mg

Niacin - 0.369 mg

Folate - 39 mcg

Pantothenic Acid - 0.328 mg

Vitamin B6 - 0.079 mg

Vitamin C - 69.7 mg

Vitamin E - 0.24 mg

Papaya

One cup

0.9 gm of protein

55 calories

2.5 gm of fiber

Potassium - 360 mg

Phosphorus - 7 mg

Magnesium - 14 mg

Calcium - 34 mg

Sodium - 4 mg

Iron - 0.14 mg

Selenium - 0.8 mcg

Zinc - 0 1 mg

Manganese - 0.015 mg

Copper - 0.022 mg

Vitamin A - 1532 IU

Vitamin B1 (thiamine) - 0.038 mg

Vitamin B2 (riboflavin) - 0.045 mg

Niacin - 0.473 mg

Folate - 53 mcg

Pantothenic Acid - 0.305 mg

Vitamin B6 - 0.027 mg

Vitamin C - 86.5 mg

Vitamin E - 1.02 mg

Vitamin K - 3.6 mcg

Peach

One medium

1.4 gm of protein

58 calories

2.2 gm of fiber

Potassium - 285 mg

Phosphorus - 30 mg

Magnesium - 14 mg

Calcium - 9 mg

Iron - 0.38 mg

Selenium - 0.1 mcg

Manganese - 0.091 mg

Copper - 0.102 mg

Zinc - 0.26 mg

Vitamin A - 489 IU

Vitamin B1 (thiamine) - 0.036 mg

Vitamin B2 (riboflavin) - 0.047 mg

Niacin - 1.209 mg

Folate - 6 mcg

Pantothenic Acid - 0.229 mg

Vitamin B6 - 0.037 mg

Vitamin C - 9.9 mg

Vitamin E - 1.09 mg

Vitamin K - 3.9 mcg

Pear

One medium

0.7 gm of protein

103 calories

5.5 gm of fiber

Potassium - 212 mg

Phosphorus - 20 mg

Magnesium - 12 mg

Calcium - 16 mg

Sodium - 2 mg

Iron - 0.3 mg

Selenium 0.2 mcg

Manganese - 0.087 mg

Copper - 0.146 mg

Zinc - 0.18 mg

Vitamin A - 41 IU

Vitamin B1 (thiamine) - 0.021 mg

Vitamin B2 (riboflavin) - 0.045 mg

Niacin - 0.279 mg

Folate - 12 mcg

Pantothenic Acid - 0.085 mg

Vitamin B6 - 0.05 mg

Vitamin C - 7.5 mg

Vitamin E - 0.21 mg

Vitamin K - 8 mcg

Peas

One cup

8.6 gm of protein

134 calories

8.8 gm of fiber

Potassium - 434 mg

Phosphorus - 187 mg

Magnesium - 62 mg

Calcium - 43 mg

Sodium - 5 mg

Selenium - 3.0 mg

Iron - 2.46 mg

Zinc - 1.9 mg

Manganese - 0.84 mg

Copper - 0.277 mg

Vitamin A - 1282 IU

Vitamin C - 22.7 mg

Niacin - 3.234 mg

Folate - 101 mcg

Vitamin B1 (thiamine) - 0.414 mg

Vitamin B2 (riboflavin) - 0.238 mg

Vitamin B6 - 0.346 mg

Pantothenic Acid - 0.245 mg

Vitamin K - 41.4 mcg

Vitamin E - 0.22 mg

Split Peas

100 gm

8.34 gm protein

118 calories

8.3 gm of fiber

Potassium - 362 mg

Phosphorus - 99 mg

Calcium - 14 mg

Magnesium - 36 mg

Iron - 1.29 mg

Sodium - 2 mg

Manganese - 0.396 mg

Zinc - 1 mg

Copper - 0.181 mg

Selenium - 0.6 mcg

Vitamin C - 0.4 mg

Vitamin B1 (thiamine) - 0.19 mg

Vitamin B2 (riboflavin) - 0.056 mg

Niacin - 0.89 mg

Pantothenic Acid - 0.595 mg

Vitamin B6 - 0.048 mg

Folate - 65 mcg

Vitamin A - 7 IU

Vitamin E - 0.03 mg

Vitamin K - 5 mcg

Turkey Breast

100 gm

28.7 gm of protein

189 calories

7.41 gm of fat

Potassium - 288 mg

Phosphorus - 210 mg

Calcium - 21 mg

Magnesium - 27 mg

Iron - 1.4 mg

Sodium - 63 mg

Manganese - 0.02 mg

Zinc - 2.03 mg

Copper - 0.047 mg

Selenium - 29.1 mcg

Vitamin B1 (thiamine) - 0.057 mg

Vitamin B2 (riboflavin) - 0.131 mg

Niacin - 6.365 mg

Pantothenic Acid - 0.634 mg

Vitamin B6 - 0.48 mg

Folate - 6 mcg

Vitamin B12 - 0.36 mcg

Turkey Leg

100 gm

27.9 gm of protein

208 calories

9.82 gm of fat

Potassium - 280 mg

Phosphorus - 199 mg

Calcium - 32 mg

Magnesium - 23 mg

Iron - 2.3 mg

Sodium - 77 mg

Manganese - 0.023 mg

Zinc - 4.27 mg

Copper - 0.154 mg

Selenium - 37.8 mcg

Vitamin B1 (thiamine) - 0.06 mg

Vitamin B2 (riboflavin) - 0.241 mg

Niacin - 3.561 mg

Pantothenic Acid - 1.205 mg

Vitamin B6 - 0.33 mg

Folate - 9 mcg

Vitamin B12 - 0.36 mcg

Vitamin E - 0.62 mg

Vitamin K - 4.1 mcg

Vitamin D - 4 IU

White Beans

100 gm

9.0 gm protein

142 calories

10.4 gm of fiber

Potassium - 463 mg

Phosphorus - 169 mg

Calcium - 73 mg

Magnesium - 68 mg

Iron - 2.84 mg

Manganese - 0.51 mg

Zinc - 1.09 mg

Copper - 0.149 mg

Selenium -1.3 mcg

Vitamin B1 (thiamine) - 0.236 mg

Vitamin B2 (riboflavin) - 0.059 mg

Niacin - 0.272 mg

Pantothenic Acid - 0 251 mg

Vitamin B6 - 0.127 mg

Folate - 137 mcg





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