Eat Your Way to a Healthy Immune System

Nutrition Resources to Naturally Boost Your Immune System

Use these helpful nutrition resources by Dr. Sear’s to naturally boost your immunity by choosing healthy, whole foods.

TOP IMMUNE-BOOSTING FOODS

  • Asparagus
  • Beets
  • Berries
  • Broccoli
  • Curcumin
  • Garlic
  • Ginger
  • Green tea
  • Mushrooms
  • Nuts
  • Olive oil
  • Onions
  • Pomegranate*
  • Rosemary
  • Turmeric partnered with black pepper
  • Wild pacific salmon: omega-s

 

*Pomegranates are in season during flu season – smart!

Dr. BILL’S IMMUNE-BOOSTING SMOOTHIE PRESCRIPTION

Select choices from each of the five food categories below. Start with a few ingredients that you already know you like. Gradually add more ingredients. Be sure to add protein and healthy fats to each smoothie, which will taste better and keep you fuller longer than a carb-only drink. Our basic recipes have the percentage of nutrients as: 20-25 percent proteins, 25-30 percent healthy fats, and 45-50 percent healthy carbs.

1. Healthy Fluids

  • Kefir, organic, plain
  • Coconut milk/water, unsweetened
  • Almond or cashew milk, unsweetened
  • Goat milk, Meyenberg
  • Green tea
  • Organic juices: green vegetable, pomegranate
  • Milk, whole, organic

 

2. Healthy Fats

  • Avocado
  • Nutbutters
  • Coconut oil, virgin
  • MCT oil, organic
  • Coconut chunks
  • Ground flaxseeds, hemp, or chia seeds
3. Healthy Proteins

  • Greek yogurt, organic, full fat, plain
  • Nutbutters
  • Tofu
  • A healthy protein powder, multi-nutrient mix; or your choice of a plant-based protein powder.
4. Healthy Fruits and Greens

  • Blueberries
  • Kiwi
  • Strawberries
  • Acai berries
  • Pomegranates
  • Papaya
  • Kiwi
  • Banana
  • Greens: kale, spinach, chard celery
5. Special Additions: Flavor and Nutrients

  • Cinnamon
  • Hawaiian spirulina
  • Wheat germ
  • Cacao powder
  • Grated, organic orange peel
  • Shredded coconut
  • Mint
  • Lemon rind, organic
  • Ginger

 

DR. BILL’S IMMUNE-BOOSTING SALAD

The most motivated recipe designers are those fighting for their lives, or better said, eating for their lives.  During my personal beat-cancer crusade, this is the science-based salad I came up with and continue to eat nearly nightly to this day.  Here are the five “food groups” to choose from as you design your personal salad.  You don’t have to pick from all five to begin with, but eventually as you shape your tastes and your gut feel you’ll choose the ones that work for you:

1. GREENS AND VEGETABLES

  • Kale
  • Spinach
  • Arugula
  • Red  and jalapeno peppers
  • Leeks
  • Onions
  • Beet greens and roots
  • Broccoli
  • Red cabbage
  • Chard
  • Collard greens
  • Asparagus
  • Mushrooms

2. BEANS*

  • Black beans (no added salt)
  • Lentils (my favorite legume)
  • Pinto beans
  • Hummus
  • Edamame (raw soybeans)
3. SEEDS AND SPICES

  • Turmeric, with black pepper
  • Pumpkin seeds
  • Garlic
  • Rosemary, thyme, oregano

 

4. DRESSING

  • Olive oil
  • Balsamic vinegar

 

5. SPECIAL ADDITIONS

  • Cauliflower
  • Brussel sprouts
  • Berries
  • Nuts
  • A 4-ounce fillet of wild salmon

 

 

*If you suffer from leaky gut syndrome (LPS), to help protect your immune system, your doctor may advise you to avoid these foods.

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