Supercharge Your Health with Nature’s Best Foods. Foods for Immune Health including daily food plan!
If your immune system has been compromised. This article is for you.
Lets first start dividing the healthy foods we can eat into categories:
Protein Rich Foods:
Legumes: Lentils (red, green, black), Chickpeas, Green peas, Black beans, Kidney beans, Navy beans, Lima beans, Adzuki beans, Mung beans, Cranberry beans, Fava beans.
Grains & Pseudograins: Quinoa, Amaranth, Buckwheat, Millet, Teff, Sorghum, Wild rice, Oats (gluten free certified)
Seeds: Hemp seeds, Chia seeds, Flaxseeds, Pumpkin seeds, Sunflower seeds, Sesame seeds, Poppy seeds, Perilla seeds, Lotus seeds, Water lily seeds, Moringa seeds.
Nuts: Almonds, Walnuts, Cashews, Brazil nuts, Hazelnuts, Pecans, Pistachios, Macadamia nuts, Pine nuts, Chestnuts, Tiger nuts, Beechnuts, Pili nuts, Mongongo nuts
Iron Rich Foods:
Legumes: Lentils, Chickpeas, Kidney beans, Black beans, Mung beans, Adzuki beans, Fava beans.
Seeds: Pumpkin, Sunflower, Sesame, Flax, Hemp, Chia, Nigella, Poppy seeds.
Nuts: Almonds, Cashews, Hazelnuts, Pistachios, Walnuts.
Leafy Greens: Kale, Spinach, Swiss chard, Collard greens, Mustard greens, Dandelion greens
Vegetables: Broccoli, Brussels sprouts, Beetroot
Grains & Pseudograins: Quinoa, Amaranth, Teff, Buckwheat, Millet
Fruits: Dried apricots, Raisins, Currants, Mulberries
Roots: Burdock root, Beetroot
Vitamin & Antioxidant Rich Foods:
Vitamin C sources: Oranges, Lemons, Limes, Grapefruit, Tangerines, Clementines, Kiwi, Guava, Papaya, Mango, Strawberries, Blueberries, Blackberries, Cranberries, Elderberries, Gooseberries, Currants, Bell peppers, Broccoli, Brussels sprouts
Vitamin A (beta carotene) sources: Sweet potato, Carrot, Pumpkin, Butternut squash, Apricot, Mango, Red pepper, Spinach, Kale, Swiss chard
Vitamin E sources: Almonds, Sunflower seeds, Hazelnuts, Avocado, Spinach, Broccoli
Vitamin K sources: Kale, Spinach, Collard greens, Broccoli, Brussels sprouts, Dandelion greens
Folate sources: Lentils, Chickpeas, Black beans, Green peas, Asparagus, Spinach, Avocado, Sunflower seeds
Antioxidant-rich herbs & spices: Turmeric, Ginger, Garlic, Cloves, Cinnamon (Ceylon), Oregano, Thyme, Rosemary, Basil, Sage, Parsley, Mint, Holy basil (Tulsi), Saffron.
Edible flowers: Nasturtium, Calendula, Hibiscus, Chamomile, Lavender, Elderflower, Rose petals.
Daily Meal Guide:
(Protein, Iron, and Vitamin Support)
Breakfast:
Quinoa porridge cooked in almond or coconut milk.
Add chia seeds, flaxseeds, and hemp hearts for protein.
Top with blueberries, kiwi, and pomegranate seeds for vitamin C and antioxidants.
Mid-Morning Snack:
Handful of almonds, walnuts, and pumpkin seeds
Dried apricots or raisins for natural iron boost.
Lunch:
Lentil and chickpea salad with kale, spinach, and arugula
Add roasted beetroot and broccoli for iron and vitamin C
Dress with olive oil, lemon juice, garlic, and fresh parsley.
Afternoon Snack:
Smoothie with blueberries, mango, papaya, and spinach.
Blend with hemp protein powder or ground flaxseed.
Add turmeric and ginger for anti-inflammatory support
Dinner:
Quinoa or buckwheat with black beans, zucchini, and roasted butternut squash.
Side of Brussels sprouts and red bell peppers for vitamin C.
Top with avocado and sunflower seeds for vitamin E and healthy fats.
Evening Wind Down:
Herbal tea (hibiscus, chamomile, or tulsi)
Small bowl of fresh berries with coconut yogurt.
Daily Highlights:
Protein: Lentils, chickpeas, hemp, quinoa, nuts, seeds
Iron: Lentils, spinach, pumpkin seeds, raisins, beetroot
Vitamins & Antioxidants: Berries, citrus fruits, leafy greens, turmeric, ginger, herbs
Written by Maryjayne Aria
Join me for more health insights on my Facebook group https://www.facebook.com/groups/agooddoctor/
