It’s that time of year where just everybody seems to have a cold.  And like Benjamin Franklin said, "An ounce of prevention is worth a pound of cure."  So today I want to make a list of foods that are proven to boost your immune system along with their 100 calorie counts. 

The first rule for a healthy immune system is to eat a healthy, varied diet.  Are you having 6-8 servings of vegetables and fruits everyday?  Are you choosing high quality proteins and fats?  Are you eating healthy whole grains?  Are you taking your vitamins?

The next rule is to make sure to eat foods that have Vitamin C, Vitamin E, Phytonutrients, Zinc and Omega-3 Fatty Acids.  My Immunity Boosting food list incorporates all these.

100 Calorie Counts For Immunity Boosting Foods

Almonds - 2/3 oz.

Beef, Ground, 95/5, Cooked - 2 oz.

Blueberries - 1 cup

Broccoli - FREE

Brussels Sprouts - FREE

Cabbage - FREE

Carrots - FREE

Cauliflower - FREE

Cantaloupe - 2 Cups

Crab, Alaskan King, Cooked - 4 oz.

Flax Seeds - 2 Tablespoons

Flax Oil - 1 Tablespoon

Garlic - FREE

Grapefruit - 1 Large

Lemons - FREE

Oatmeal - 3/4 Cup

Olive Oil, Extra Virgin - 1 Tablespoon

Onions - FREE

Orange - 2 Small or 1 Large

Oysters, Cooked - 3 oz.

Papaya - 2 Cups

Pineapple - 1 Cup

Pumpkin Seeds - 2/3 oz.

Raspberries - 1 1/2 Cups

Salmon, Pink, Baked or Grilled, No Fat - 2 1/2 oz.

Strawberries - 2 Cups

Tomato - FREE

Tuna, Canned, Drained - 2 oz.

Turkey - Dark Meat, Cooked Without Skin - 2 oz.

Wheat Germ - 1/4 Cup

Check back with me tomorrow.  I’ll have Immunity Boosting Recipes for you!

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