SHOPPING LIST TO SUPPLEMENT YOUR IMMUNE SYSTEM

• A TYPICAL SHOPPING LIST TO SUPPLEMENT YOUR IMMUNE SYSTEM WILL INCLUDE ALL THE FOODS YOU USUALLY FIND ON YOUR INTEKAI ASSIGNMENTS SUCH AS:
  
  
  • CLEAN PROTEINS – plant sources such as:
    • peas
    • legumes
    • beans
  • oily fish
  • Greek yogurt (pre-biotic)
  • and if you must non-fatty cuts of poultry and meats
    
    
• AT LEAST 12 DIFFERENT PLANT SOURCE FOODS DAILY (this may sound like a lot but it is both manageable and is shown to build immunity):
  • Vegetables of different colours (3 or more)
  • fruit
  • ginger
  • garlic
  • cumin
  • turmeric
  • onions
  • green tea
  • mushrooms and remember your peas, legumes, beans
    
    
• COMPLEX AND FIBRE RICH AND PRE-BIOTIC CARBOHYDRATES:
• Wholegrain breakfast cereals
• Wholewheat pasta
• Wholegrain bread and oats, barley and rye
• Fruits such as blackberries, blueberries, strawberries, pears, melon, apples, and oranges
• Vegetables such as broccoli, carrots and sweetcorn
• Peas, beans and pulses,
• Quinoa (in moderation)
• Bulgur wheat
• Avocado (in moderation)
• Nuts and seeds eg chia seeds
• Lentils
• Potatoes with skin
• Popcorn

ANTIOXIDANT AND ANTI–INFLAMMATORY FOODS:

• Berries
  • blueberry
  • blackberry
  • raspberry
  • strawberry
    
• Nuts and Seeds
  • Almonds
  • Walnuts
  • Wheat germ
  • Flax seed