Return

Meal Ideas

Food for Immunity

Give yourself a boost!
Food for Immunity

If you’re looking for ways to ward off germs, your first step should be a visit to your local grocery store! Try these powerful immune system boosters that can be added to all your summer meals, along with our Barley Boost Salad recipe below!

  

YOGURT


Power property: Probiotics, the healthy bacteria that keep the gut and intestinal tract free of disease-causing germs


Optimal dose: 7 oz serving per day


Food boost:  Plain yogurt mixed with cinnamon & fresh berries




OATS & BARLEY 


Power property: Beta-glucan, a type of fiber with antimicrobials & antioxidants


Optimal dose: 1 ½ cups cooked per day


Food boost: Overnight oats mixed with vanilla extract, nut butter, and sliced banana



GARLIC


Power property: Allicin, fights infection and bacteria


Optimal dose: 1-2 cloves a day 


Food boost: Summer bruschetta with fresh tomatoes, minced garlic, basil, olive oil, and balsamic vinegar 



SHELLFISH


Power property: Selenium, helps white blood cells produce cytokines- proteins that help clear flu viruses out of the body 


Optimal dose: 1-2 servings a week


Food boost: Shrimp kabobs marinated in olive oil, lemon juice, garlic, and parsley 


TEA


Power property: L-theanine, the amino acid that triggers anti-virus defenses in 


Optimal dose: Several cups per day


Food boost: Iced green tea with fresh mint



SWEET POTATO


Power property: Vitamin A, aids in the production of connective tissue of skin- your body’s first defense against bacteria


Optimal dose: 3-4 per week


Food boost: Sweet potato salad with black beans, sweet corn, bell peppers, cilantro, and lime dressing





LEAFY GREENS


Power property: Vitamin A


Optimal dose: Daily


Food boost: Kale chips




BELL PEPPERS/BROCCOLI


Power property:  Vitamin C, helps stave off respiratory infections


Optimal dose: 3-4 times per week


Food boost: Broccoli salad with slivered almonds, dried cherries, shredded cheddar cheese, and honey mustard dressing



MUSHROOMS



Power property: Increase the production and activity of white blood cells, responsible for protecting the body against viral infections


Optimal dose: 7+ ounces per week


Food boost: Grilled portobello mushroom pizzas



FATTY FISH


Power property: Omega-3 fatty acids, reduce inflammation, increase airflow and protect lungs from colds and respiratory infections

Optimal dose: 2-3 4 ounce servings per week


Food boost: Lime grilled salmon with mango salad 




SUNFLOWER SEEDS/WALNUTS/ALMONDS


Power property: Vitamin E, boosts the activity of immune cells to support the body’s ability to fend off invading bacteria and viruses. 


Optimal dose: 1-2 Tablespoons per day


Food boost: Sprinkle on all your summer salads

 

 

Barley Boost Salad 

 

 

INGREDIENTS:

 

1 cup barley, cooked & cooled

½ apple, chopped

Handful of leafy greens

1 Tbsp walnuts

¼ cup plain greek yogurt

1 Tbps olive oil

1 tsp dijon mustard

Juice of 1 lemon

Dash sea salt 

 

DIRECTIONS:

 

1. Whisk together greek yogurt, olive oil, mustard, lemon, and salt

2. Toss dressing with salad ingredients.

 

 

More Articles

Meatless Protein Power

Meatless Protein Power

Nutritious & delicious!

Read More
Herbs for Happiness

Herbs for Happiness

Enhance your food, boost your mood

Read More
Delicious Hydration

Delicious Hydration

Sip or Snack?

Read More