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.