immune boosting foods - marthamckittricknutrition.com
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Wild caught fish: salmon, sardines, mackerelPastured eggs [yolks]: pastured eggs contain3-4x higher vitamin D levels vs. non-pasturedD3 supplement*: active form of vitamin DMushrooms [lesser amounts - will depend onUV exposure]
Legumes and Beans: lentils, chickpeasSeeds: sesame, pumpkin, hemp, quinoaShellfish: shrimp, oysters, Dark ChocolateNuts: cashews, almonds, pine nuts
Probiotics: fermented vegetables, sauerkraut,kimchi, kombuchaPrebiotics: beans, asparagus, garlic, onions,banana, oats, apple, flax
Citrus: orange, lemon, lime, grapefruitTropical fruits: kiwi, pineapple, guava, mangoBerries: strawberry, blueberry, raspberryBell peppers: green, yellow, orange, redOther vegetables: cauliflower, tomatoes
immune boosting foods
Probiotics are live bacteria that have healthbenefits. Prebiotics are food for probiotics. Allwhole plant foods contains prebiotics
probiotics and prebiotics | FOOD SOURCES
vitamin D3 | FOOD SOURCES
vitamin C | FOOD SOURCES
zinc | FOOD SOURCES
*be sure to consult with your healthcare provider before taking any supplement
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Vegetable oils: wheat germ, sunflower,safflower, corn, soybean, oliveNuts and Seeds: almonds, hazelnuts, peanuts,sunflower seedsLeafy greens: spinach, broccoliFruits: kiwi, avocado
Seafood: clam, fish (trout, salmon, tuna)Eggs, milk, and dairy products: cheese,yogurtOrgan meats: lamb liver, beef liver, vealkidneyFortified cereal
Legumes: edamame, lentilsFortified grains: bread, pasta, cerealLeafy greens: spinach, kale, arugulaOther vegetables: Asparagus, brusselssprouts, broccoliTropical Fruits: mango, avocado, orange
Starchy vegetables: potatoes, sweet potatoesFish: salmon, tuna (yellowfin, albacore)Poultry: chicken (breast, liver), turkeyNuts: pistachio, chestnutsNon-ctirus fruits: banana, avocadoOther vegetables: spinach, carrots
immune boosting foods
folate | FOOD SOURCES
vitamin E | FOOD SOURCES
vitamin B6 | FOOD SOURCES
vitamin B12 | FOOD SOURCES
*be sure to consult with your healthcare provider before taking any supplement
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Nuts: brazil nutsSeafoods: halibut, sardines, shrimp, tunaMeats and poultry: pork, beef liver, turkeyEggs and dairy products: cottage cheeseEnriched/fortified foods and other grains:whole wheat bread, pasta, cereal, brown riceOther: mushrooms, banana, lentils
Animal sources (heme)Eggs, meats (beef, ham, turkey), liver (Beef,chicken), shellfish (clam, mussels, oysters)Plant sources (non-heme)Fortified breakfast cereals, brown rice, quinoa,tofu, broccoli, pumpkin seedsBioavailability: heme > nonheme
Leafy greens: kale, collards, spinachOther vegetables: carrots, pumpkin, redpeppersTropical fruits: cantaloupe, grapefruit, mangoFish and Organ meats: tuna, cod liver oil,beef liver
Legumes: lentils, lima beans, soybeansNuts and seeds: almond, pumpkin seedsWhole grains: brown rice, oatsLeafy greens and herbs: spinach, chard, chivesFruits: figs, banana, avocado, blackberriesFatty fish: salmon, tuna, mackerelOther: dark chocolate, tofu
immune boosting foods
vitamin A | FOOD SOURCES
selenium | FOOD SOURCES
magnesium | FOOD SOURCES
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iron | FOOD SOURCES
*be sure to consult with your healthcare provider before taking any supplement
copper | FOOD SOURCESShellfish: oyster, lobster, clamsNuts and seeds: cashew, sesame seedsLegumes: chickpeas, lentilsMushrooms: shiitake, white button, portobelloOther: dark chocolates, beef liver, tofu, avocado