An Immune Support Shopping List

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An Immune Support Shopping List

By Retained Advisor Leslie J. Bonci, MS, RD, CSSD, LDN+
(biography click here)

The onset of winter presents a not-to-miss opportunity to consume foods that help to support your immune health. To stay #enclosednotexposed, you can take advantage of online ordering for the #wealthontheshelf to support your immune health. Control what you can with your food and supplement plan. Don’t forget that you can order Klean Athlete® products directly online and use your online grocer of choice for easy shopping, without the need for store-hopping. Here are some foods that you may want to add to your list.

Optimizing carbohydrate, protein and omega-3 fatty acid intake is essential for immune health. Fiber-containing foods, prebiotics and probiotics help to give your microbiome a healthy home. And food sources of vitamins and minerals provide not only the micros, but also the hydros (fluid) and the phytos (plant nutrients). Remember: Overall well-being starts in the kitchen but can be supplemented to optimize your nutrition. No matter your goals, a healthy diet is the first step towards achieving a healthier lifestyle and peak performance.

FIBER CONTAINING CARBS

High-fiber cereals
Beans
Lentils
Pears
Apples
Pumpkin seeds
Edamame
Potatoes
Quinoa

PROTEIN

Dairy foods
Lean meats
Poultry
Fish and shellfish
Soy foods
Beans/peas/lentils
Nuts/nut butters
Seeds/seed butter
KLEAN whey protein

PREBIOTICS

Asparagus
Barley
Banana
Garlic
Onions
Leeks
Wheat

PROBIOTICS

Yogurt
Kefir (fermented dairy drink)
Sauerkraut (refrigerated)
Pickles (refrigerated)
Kimchi (refrigerated)
Tempeh
Miso

OMEGA-3s

Atlantic salmon – wild and farmed
Sardines
Mackerel
Trout
Shrimp
Canned tuna
Flaxseed oil
Chia seeds
English walnuts

BETA-CAROTENE

Sweet potato
Carrots
Peppers
Broccoli
Butternut squash

VITAMIN C

Citrus fruits/juices
Peppers
Kiwi
Broccoli
Strawberries
Brussels sprouts

FOLIC ACID

Green leafy vegetables
Fortified breakfast cereals
Liver
Black-eyed peas
Asparagus
Rice
Enriched pasta

VITAMIN B6

Chickpeas
Liver
Tuna
Salmon
Chicken
Fortified cereals
Potatoes

VITAMIN B12

Clams
Beef liver
Salmon
Tuna
Nutritional yeast

NIACIN

Beef liver
Poultry
Meat
Fish
Fortified cereals
Rice – brown and white, enriched

VITAMIN D

Rainbow trout
Sockeye salmon
Mushrooms, white exposed to UV light
Plant based milk
Ready-to-eat cereals
Milk

ZINC

Oysters
Meat
Shellfish
Baked beans
Fortified breakfast cereals
Poultry
Pumpkin seeds

 

+Leslie Bonci is a retained advisor for Klean Athlete.