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
- CLEAN PROTEINS – plant sources such as:
- 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