Yellow and Orange autumn vegetables are very tasty! It is no coincidence that nature provides us with these colorful vegetables in the autumn – they offer a much-needed boost to our immune systems before the winter months. Enjoy these vegetables all season, and store more in your freezer for the winter!

Vitamin A boosts our immune system by maintaining the integrity of the mucus membranes in our bodies. The wide variety of squashes, pumpkins, sweet potatoes, and carrots are high in Beta-Carotene, which our bodies convert to vitamin A. Yellow, orange and dark green (such as spinach, collard greens, kale, swiss chard) vegetables are excellent sources of Beta-Carotene.

In foods, adults can safely intake up to 25,000 IU’s (measured in international units) per day.

• Broccoli, I medium stalk = 4500 IU’s
• Pumpkin, 1 cup cooked = 8000 IU’s
• Spinach, 1 cup = 7300 IU’s
• Sweet Potato, 1 medium = 12,000 IU’s
• Winter Squash, 1 cup = 4300 IU’s

Some symptoms of Vitamin A deficiency:

• Dry Eyes
• Night Blindness
• Reduced Immunity
• Respiratory Infections

Deficiency can be caused by low intake of vitamin A, absorption problems, and deficiency of protein or zinc in the diet. If you have any of these symptoms, I can further evaluate your concern by scheduling an appointment.

Next week: Flu Shots and Something Better, the conclusion of the 4-Part Series to Boost Your Immune System.