The Vitamin That Guards Us From Viruses
- 4 days ago
- 7 min read
Season changes are here - what to eat so you don’t get sick
As the weather shifts between seasons, it feels like everyone around you is catching a cold -sometimes the flu, sometimes a seasonal bug, and sometimes even COVID. Coughs, fevers and sneezes become part of many people’s routine.
Most of us instinctively reach for vitamin C when we think of immunity, but when it comes to protection at the body’s first line of defense - the respiratory tract - vitamin A often plays the starring role. It helps keep the mucous membranes of the nose, throat and lungs healthy, which is where viruses try to get in first. In short: vitamin A helps the body stop invaders at the gate.
Why vitamin A matters (quick science, short and friendly)
Vitamin A supports the immune system from the very start - it keeps the mucous membranes intact and functioning as a physical and biological barrier. Low vitamin A levels have been linked to higher risk of infections:
Studies have shown that in populations with deficiency, vitamin A supplements reduced infections in children by a substantial margin.
Other research links vitamin A deficiency to increased sensitivity of the respiratory tract to viral infections.
So while vitamin C is important, vitamin A is especially relevant for protecting the airways - the first place respiratory viruses attack.
How much vitamin A do you need?
The official Recommended Dietary Allowance (RDA):
Women: ~700 micrograms (µg) retinol activity equivalents (RAE) per day
Men: ~900 µg RAE per day
A quick unit conversion for context:1 microgram (µg) of retinol = 3.333... IU (international units).
700 µg × 3.333... = 2,333 IU (approx).
900 µg × 3.333... = 3,000 IU.
Pregnant women need a bit more; children need less - but be careful: too much preformed vitamin A (retinol) from supplements or animal livers can be toxic. Plant carotenoids (like beta-carotene) are converted by the body only as needed, so they’re much safer.
Best food sources (practical, US-friendly)
Vitamin A from animal foods is mostly retinol (active form the body can use right away). In plant foods it’s in the form of carotenoids (mainly beta-carotene) that the body converts to retinol.
Top sources per 100 g (approximate, for perspective):
Beef liver: extremely high (many times the daily need).
Chicken liver: very high.
Egg yolk: ~140 µg per yolk.
Full-fat cheeses (cheddar, gouda): ~250–300 µg.
Butter: ~250 µg.
Raw carrot: ~835 µg (as beta-carotene).
Orange sweet potato (baked): ~700+ µg.
Pumpkin: ~400 µg.
Spinach: ~470 µg (cooked).
Red bell pepper: ~530 µg.
To put that into perspective: one large carrot or ½ cup cooked spinach will cover most of the daily recommended intake for many adults.
Cooking and absorption - the good news
Unlike vitamin C and many B vitamins that are heat-sensitive, beta-carotene (the plant form of vitamin A) becomes more available after cooking. Heat breaks cell walls in vegetables like carrots, sweet potatoes and pumpkin, so your body can access and convert the carotenoids more easily.
Cooking + a little fat = better absorption. Vitamin A is fat-soluble, so adding a tablespoon of olive oil, a swirl of cream, or serving the dish with avocado will significantly increase how much your body can use.
Important safety note
Preformed vitamin A (retinol) in high amounts - mostly from supplements and animal livers (especially beef liver) - can be toxic. Pregnant women should avoid high doses of retinol and large amounts of liver because excessive vitamin A during pregnancy can cause birth defects.
Plant carotenoids (carrots, sweet potatoes, pumpkin) are not toxic - though eating a lot can temporarily give skin an orange tint (carotenodermia), which is harmless.
How to use food - practical weekly ideas
Start the day with an omelet (egg yolks = retinol) and sautéed spinach.
Roast carrots and sweet potatoes as a side for dinner (cooking increases beta-carotene availability).
Add red bell pepper to salads or sandwiches for a vitamin A boost.
Swap plain snacks for carrot sticks with hummus (fat in hummus helps absorption).
Make the carrot & Jerusalem artichoke soup on a cooler evening — it makes great leftovers for quick lunches.
A Natural Winter Defense You Can Count On ❄️
If you want to give your immune system an extra boost this season, this Natural Winter Kit is a fantastic all-in-one choice. It combines two powerful natural formulas - Flu-Kal, a gentle herbal blend that helps the body fight off seasonal viruses, and Muco-Protector, a unique supplement that helps clear mucus and support healthy breathing. Together, they make the perfect duo for preventing colds and flu and for relieving those tough winter symptoms when they strike.
Final Word and a Cozy, Vitamin-A Rich Soup for Cold Days:
Vitamin A is a quiet but essential guardian of the respiratory tract — especially useful during seasonal transitions when viruses circulate. Focus on a mix of colorful vegetables (carrots, sweet potatoes, pumpkin, red peppers), leafy greens, and moderate amounts of animal sources if you eat them (eggs, dairy) - and remember the golden rule: cook it and add a little fat to make the plant vitamin A work best for you.
If you liked the post, share it with friends and family, and invite them to join our newsletter for more seasonal health tips and recipes. Stay warm, eat colorfully, and keep those mucous membranes happy! 🧡🥕
Roasted Butternut Squash & Carrot Soup with Red Lentils - a vitamin-A rich, vegan one-bowl meal
Perfect bright orange, silky, packed with beta-carotene (vitamin A precursors), and made filling by adding red lentils and pumpkin-seed crunch. Cooking + a bit of fat makes the beta-carotene extra absorbable - so this soup is both nourishing and satisfying.
Yields: about 6 servings (4-6 cups)Time: 15 min prep + 45-55 min total (roasting + simmering)
Ingredients
2 lb butternut squash, peeled, seeded and cut into 1-inch cubes (about 6 cups)
1 lb carrots (about 4-5 medium), peeled and cut into 1/2-inch coins (about 3 cups)
1 cup red lentils, rinsed well
1 medium yellow onion, diced
3 cloves garlic, minced
1½ tbsp fresh ginger, grated (or 1 scant tsp ground ginger)
1 tsp ground cumin
½ tsp turmeric
½ tsp smoked paprika (or sweet paprika)
2 tbsp olive oil (divided: 1 tbsp for roasting, 1 tbsp for sauté)
4 cups low-sodium vegetable broth (plus extra if needed)
1 (13.5 oz) can full-fat coconut milk (shake can and reserve 2-3 tbsp for garnish if desired)
1 tsp salt, plus more to taste
¼ tsp black pepper (or to taste)
2 tbsp raw pumpkin seeds (pepitas), toasted for garnish
Optional: ¼ cup raw cashews, soaked 20 minutes then drained (for extra creaminess)
Optional garnish: chopped cilantro or parsley, drizzle of olive oil or coconut milk, toasted pumpkin seeds, crispy chickpeas or whole-grain roll
Allergy notes / substitutions
Nut-free: omit cashews; add ½ medium potato when pureeing for creaminess or use extra coconut milk.
Lower fat: use light coconut milk or reduce to ½ can and add more broth (but fat helps absorb vitamin A).
Bean alternative: swap red lentils for 1 can (15 oz) cannellini beans (add after blending).
Method
Preheat & roast Preheat oven to 425°F (220°C). Toss butternut squash and carrots with 1 tbsp olive oil, a pinch of salt, and a sprinkle of smoked paprika. Spread on a rimmed baking sheet in a single layer. Roast 30-40 minutes until edges are caramelized and vegetables are very tender (flip once halfway).
Sauté aromatics & spices While veg roast, heat 1 tbsp olive oil in a large pot over medium heat. Add the diced onion and sauté 4-5 minutes until translucent. Add garlic, ginger, cumin, turmeric and a pinch more salt; cook 30-60 seconds until fragrant.
Add lentils & broth Add the rinsed red lentils to the pot and stir to coat in spices for a minute. Pour in 4 cups vegetable broth. Bring to a gentle boil, then reduce to a simmer. Simmer about 10 minutes.
Combine with roasted veg & finish simmer Transfer roasted butternut and carrots into the pot (use extra splashes of broth to get the browned bits off the pan if needed). Simmer for another 10-12 minutes until the lentils are very soft and everything is blending together.
Blend until silky Puree the soup with an immersion blender until smooth (or blend in batches in a high-speed blender). If using cashews for extra body, add them before blending. If the soup is too thick, add up to 1–2 cups extra broth to reach your preferred consistency.
Stir in coconut milk & season Stir in the coconut milk (reserve a little for garnish if desired). Warm gently - do not boil vigorously. Taste and adjust salt and pepper.
Serve Ladle into bowls. Garnish with toasted pumpkin seeds, a drizzle of coconut milk or olive oil, chopped cilantro, and a few crispy roasted chickpeas or crumbled baked tofu if you want extra texture and protein.
Why this is a great vitamin-A meal
Butternut squash + carrots are both extremely high in beta-carotene, a provitamin A.
Roasting and cooking break plant cell walls, making beta-carotene more available to your body.
Fat (coconut milk + olive oil) is essential: vitamin A is fat-soluble and absorbs much better when eaten with some fat.
Red lentils add plant protein and fiber so the soup is filling and behaves like a full meal.
Serving & pairing ideas
Serve with a slice of whole-grain bread or warm pita to make it heartier.
Top with lemon zest or a squeeze of lemon for a bright contrast — acid doesn’t destroy vitamin A and can lift the flavors.
Add a side salad with leafy greens (spinach or kale) to round out micronutrients.
Storage & reheating
Fridge: 3-4 days in an airtight container.
Freezer: up to 3 months (cool completely first; thaw overnight in fridge before reheating).
Reheat: warm gently on the stovetop; add a splash of broth if thick. Avoid prolonged high heat to preserve flavor and texture.
Extra tips
If you want a nut-free creamy result, add ¼ peeled potato before blending or use a bit extra coconut milk.
To boost iron & zinc absorption from plant foods, serve with a vitamin-C containing garnish (a few pomegranate seeds, orange segments, or a squeeze of lemon) - vitamin C helps plant iron absorption.
Pregnant or nursing and worried about vitamin A? This recipe relies on plant carotenoids, which the body converts as needed, so it’s a safe, food-based way to support vitamin-A intake (always discuss supplements with a provider).
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