Delicious Ways to Eat Your Supplements Instead of Taking Pills

Delicious Ways to Eat Your Supplements Instead of Taking Pills

As we mentioned last week, flu season is upon us. As we start scrambling to do everything we can to avoid the cold and flu, a million different products are thrown in our face. Multivitamins, oil of oregano, hand sanitizers, vitamin C supplements and echinacea. By the time you are done rounding these up at the health food store, your wallet will be hurting.

Or...

We could skip the pricey supplements and instead focus on incorporating real food into our diet that contains high doses of the nutrients our immune system needs to stand strong during flu season.

Today we're doing all the hard work for you by rounding up 10 of the most important vitamins and minerals for your immune system and showing you how to get them through real food. We've even linked recipe suggestions to That Clean Life so you can quickly add them to your meal planner!

Shall we get this party started?

#1. Zinc

  • Oysters contain 94% of your daily recommended intake of zinc in 3 oz.
  • Beef contains 37% of your daily recommended intake of zinc in 4 oz.
  • Sesame Seeds contain 25% of your daily recommended intake of zinc in 1/4 cup.

Eat this Orange Beef Stir Fry for zinc!

Delicious Ways to Eat Your Supplements Instead of Taking Pills. Beef contains 37% of your daily recommended intake of zinc so try this Orange Beef Stir Fry!

#2. Selenium

  • Brazil Nuts contain 777% of your daily recommended intake of selenium in 1 oz.
  • Tuna contains 223% of your daily recommended intake of selenium in 4 oz.
  • Turkey contains 62 % of your daily recommended intake of selenium in 4 oz.

Eat this Edamame Tuna Detox Salad for selenium!

Delicious Ways to Eat Your Supplements Instead of Taking Pills. Tuna contains 223% of your daily recommended intake of selenium so try this Edamame Tuna Detox Salad!

#3. Iron

  • Liver contains 40% of your daily recommended intake of iron in 4 oz.
  • Spinach contains 36% of your daily recommended intake if iron in 1 cup.
  • Pumpkin Seeds contain 16% of your daily recommended intake of iron in 1/4 cup.

Eat this Spinach, Tomato & Goat Cheese Breakfast Scramble for iron!

Delicious Ways to Eat Your Supplements Instead of Taking Pills. Spinach contains 36% of your daily recommended intake of iron so try this Spinach, Tomato & Goat Cheese Breakfast Scramble!

#4. Copper

  • Sesame Seeds contain 163% of your daily recommended intake of copper in 1/4 cup.
  • Cashews contain 98% of your daily recommended intake of copper in 1/4 cup.
  • Shitake Mushrooms contain 72% of your daily recommended intake of copper in 1/2 cup.

Eat these Cranberry Energy Bars for copper!

Delicious Ways to Eat Your Supplements Instead of Taking Pills. Sesame seeds contain 163% of your daily recommended intake of copper so try these Cranberry Energy Bars!

#5. Folate (Vitamin B9)

  • Lentils contain 90% of your daily recommended intake of folate in 1 cup.
  • Pinto Beans contain 74% of your daily recommended intake of folate in 1 cup.
  • Asparagus contains 67% of your daily recommended intake of folate in 1 cup.

Eat this Curried Lentil, Kale & Broccolini Salad for folate!

Delicious Ways to Eat Your Supplements Instead of Taking Pills. Lentils contain 90% of your daily recommended intake of folate so try this Curried Lentil, Kale & Broccolini Salad!

#6. Vitamin D

  • Salmon contains 128% of your daily recommended intake of Vitamin D in 4 oz.
  • Sardines contains 44% of your daily recommended intake of Vitamin D in 3.2 oz.
  • Eggs contain 22% of your daily recommended intake of Vitamin D in 2 large hardboiled eggs.

Eat this Pistachio Crusted Salmon for Vitamin D!

Delicious Ways to Eat Your Supplements Instead of Taking Pills. Salmon contains 128% of your daily recommended intake of Vitamin D so try this Pistachio Crusted Salmon!

#7. Vitamin A

  • Sweet Potatoes contain 214% of your daily recommended intake of Vitamin A in 1 cup.
  • Carrots contain 113% of your daily recommended intake of Vitamin A in 1 cup.
  • Kale contains 98% of your daily recommended intake in 1 cup.

Eat this Kale, Sweet Potato & Lentil Salad for Vitamin A!

Delicious Ways to Eat Your Supplements Instead of Taking Pills. Sweet potato contains 214% of your daily recommended intake of Vitamin A so try this Kale, Sweet Potato & Lentil Salad!

#8. Vitamin B6

  • Chicken contains 40% of your daily recommended intake of Vitamin B6 in 4 oz.
  • Sunflower Seeds contain 28% of your daily recommended intake of Vitamin B6 in 1/4 cup.
  • Bananas contain 25% of your daily recommended intake of Vitamin B6 in 1 medium-sized banana.

Eat these Pumpkin Breakfast Cookies for Vitamin B6!

Delicious Ways to Eat Your Supplements Instead of Taking Pills. Sunflower seeds contain 28% of your daily recommended intake of Vitamin B6 so try these Pumpkin Breakfast Cookies!

#9. Vitamin C

  • Papaya contains 224% of your daily recommended intake of Vitamin C in 1 medium-sized papaya.
  • Bell Peppers contain 157% of your daily recommended intake of Vitamin C in 1 cup.
  • Brussels Sprouts contain 129% of your daily recommended intake of Vitamin C in 1 cup.

Eat these Falafel Stuffed Peppers with Tahini Sauce for Vitamin C!

Delicious Ways to Eat Your Supplements Instead of Taking Pills. Bell peppers contain 157% of your daily recommended intake of Vitamin C so try these Falafel Stuffed Peppers with Tahini Sauce!

#10. Vitamin E

  • Almonds contain 40% of your daily recommended intake of Vitamin E in 1/4 cup.
  • Swiss Chard contains 22% of your daily recommended intake of Vitamin E in 1 cup.
  • Avocado contains 21% of your daily recommended intake of Vitamin E in 1 cup.

Eat this Maple Almond Popcorn for Vitamin E!

Delicious Ways to Eat Your Supplements Instead of Taking Pills. Almonds contain 40% of your daily recommended intake of Vitamin E so try this Maple Almond Popcorn!

Comments

Weekly Newsletter

Sign up to receive weekly updates from the That Clean Life blog by email.