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How to boost your immune system through whole foods!

Did you know that research shows that vitamin C from food at a dose of 100 mg to 200 mg per day is effective at preventing respiratory infections?


Who doesn’t want that? There are 5 nutrients that are especially effective to boost our immune system. Most of these nutrients can be consumed through vegetables. The amazing character of vegetables is that one vegetable often provides us with multiple sources of immune building nutrients. Here is a brief overview of the 5 immune boosting nutrients I’m focusing on including in my diet these days. I’ve also provide you with 6 easy ways to add more veggies to your diet - print and use it!

My favorite Sweet Potato/Quinoa salad recipe luckily contains a load of Vitamin A with ingredients like Sweet Potatoes and a mix of leafy greens (e.g., kale, spinach, broccoli)!. Depending on what you might have available, you can use kale instead of spinach, add some red bell peppers and carrots to add more immune boosting veggies. Vitamin C, as we all know, is an immune boosting micronutrient! As I stated in the introduction, this micronutrient is especially effective to help prevent respiratory infections! Load up on Vitamin C by adding carrots, strawberries, red bell peppers to a salad, enjoy a grapefruit as a night snack, or oven roasted cauliflower as a side dish. Let the creativity flow! Vitamin E is another micronutrient that adds to our immune system. Once again, this immune booster is especially effective to prevent respiratory infections. Combine your leafy greens with some sunflower seeds and/or almonds for an added source of Vitamin E. Try the spinach soup recipe below - don’t forget to serve it with a hardboiled egg!




Selenium is one of the fundamental minerals for building our immune system. Unfortunately, it is also one of the more difficult minerals to find in whole foods. Brazil nuts and seafood are the foods with the highest concentration of Selenium together with eggs, beef, and oats. For more information on Selenium, see this fact sheet.

Zinc is another well known immune booster. Eating a diet full of whole grains, legumes, nuts, and seeds is essential to maintaining a high enough level of Zinc. Simply add a cup of Garbanzo beans to your salad and you’ve consumed a quarter of your daily Zinc needs. For daily inspiration, tips, and exercise routines - join my FB Page HERE! Stronger Every Day! Maria




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