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