Table 1. Significant antiviral micronutrients or nutraceuticals .

Nutrient/Nutraceutical	RDAs for adults (≥19 years)	Major sources b
Vitamin D	19-70 years: 600 IU/day >71 years: 800 IU/day	Sunshine, salmon, fortified foods like milk
Vitamin A	Men: 900 µg/d Women: 700 µg/d	Liver, milk, egg, turkey meat, sweet potato, carrots, spinach
Vitamin E	15 mg/d	Vegetable oils especially sunflower and canola oil, nuts
Vitamin C	Men: 90 mg/d Women: 75 mg/d	Sweet pepper, citrus fruit, kiwifruit, strawberry
Vitamin B6	19-50 years: 1.3 mg/d ≥51 years: Men: 1.7 mg/d Women: 1.5 mg/d	Salmon, turkey, chicken, potato, banana
Vitamin B9	400 µg/d	Lentils, beans, spinach, asparagus, broccoli
Vitamin B12	2.4 µg/d	Liver, clams, beef, oyster, mackerel, skim milk
Selenium	55 µg/d	Brazil nuts, halibut, tuna, oysters, chicken, egg, rice
Zinc	Men: 11 mg/d Women: 8 mg/d	Oyster, beef, pork, chicken, dairy product, baked bean
Iron	Men: 8 mg/d Women: 19–50 years: 18 mg/d > 50 years: 8 mg/d	Clams, liver, beef, oyster, baked bean, fortified cereals
Omega 3 fatty acidsa	ALA: Men: 1.6 g/d Women: 1.1 g/d DHA and EPA: ND	ALA: Flaxseed, canola oil, soybean oil, walnut, pumpkin seeds DHA & EPA: Cod liver oil, herring, salmon, sardines
Probiotics	ND	Fermented foods: yogurt, kefir, sauerkraut, pickles, tempeh
Prebiotics	ND	Oat, wheat, banana, onions, garlic, tomato, asparagus, chicory root
Phytochemicals (flavonoids, resveratrol, quercetin, etc.)	ND	Coffee, black tea, green tea, most of fresh fruits and vegetables like apple, citrus fruits, berries, grapes, onion and also some herbal plants

Abbreviations: RDA, recommended dietary allowance; ALA, ɑ-Linolenic acid;

^aBased on Adequate Intakes (AIs)

^bSource: Kathleen Mahan L, Raymond JL, eds. Krause's Food & the Nutrition Care Process. St. Louis, Missouri: Elsevier; 2016