Since our body doesn't produce this immune system-regulating vitamin on its own, it's essential that we get it from food or the sun. Since the sun isn't the safest bet in the world (since its harmful UV rays can cause burns, wrinkles and skin cancer), it's best to turn to food as a source. Among the best vitamin D-rich foods to add to your diet, Largeman-Roth recommends eggs. "Two eggs contain 160 IU of D," she says. "Keep the yolks in — that's where the vitamin D and other important nutrients, like choline, are found." Additionally, mushrooms and fatty fish are other food sources of vitamin D. "Adults ages 19-50 require 600 IU of vitamin D daily, so getting at least one food source daily, plus supplemental vitamin D is smart," she adds.
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Zinc-packed foods
Zinc is not only vital for keeping your immune system strong, but it also helps wounds heal, according to Largeman-Roth. You can find it in red meat, including lamb, beef and bison, as well as in chicken, seafood, pork, fortified cereal, chickpeas, cheese, almonds and cashews. She recommends sneaking at least two zinc-packed foods daily to meet your needs, which are 11 mg per day for men and 8 mg per day for women. "Three ounces of beef has 7 mg of zinc, 3 ounces of lobster boasts 3.4 mg and chickpeas have 1.3 mg," she adds.
