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Put These On Your Plate For Immune Power
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So many foods are great fuel to boost your immune system. You’ll find immune-boosters flagged in every corner of Kowalski's Markets. Here's a starter list of all-star immune foods.
| WHAT | WHY | SERVING | | Mushrooms | They contain several substances that appear to stimulate the activity of various immune cells. | ½ cup cooked, 1 cup raw | | Oatmeal and Barley | Contain beta-glucan, a fiber-like substance that helps feed the healthy bacteria in your intestine and spurs white blood cells into action. Also contains selenium and other substances that protect cells from damage | ½ cup cooked | | Mangoes | Super rich in beta-carotene and vitamin C which help keep cells, including immune cells, strong and healthy. | 2/3 cup | | Yogurt and Kefir | It's all about the active cultures (beneficial bacteria) they contain. They help your intestine crowd out the bad bugs. | 8 ounces (choose low-fat products and ones made with real fruit) | | Nuts and seeds* | Contain many immune-helping minerals plus vitamin E which may increase the production of white blood cells that fight bacteria + helps shield cells from those nasty free radicals.
* Walnuts, flaxseeds and chia seeds also contain omega-3 fats which can also boost white blood cells. | 1 oz. = 1 small handful | | Whey protein | A protein found in cow's milk. Contains various amino acids that help build and optimize the body's immune system, plus shield it from toxins. | 20-25 grams/day. Available as a powder that you can add to foods or is an ingredient in various drinks, snack bars, etc. | | Salmon, trout, tuna, halibut | It's those darling omega-3s. Increasing them, while decreasing the amount of fat you get from vegetable oils helps calm inflammation in the body and keeps cells healthier. That means less damage control for your immune system. (Note: canola and walnut oil contain omega-3s.) | 3 ounces cooked, 2-3 times/week |
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