Plant Based Immune Support Menu - 1 Week
A plant-based, anti-oxidant rich meal plan to support a healthy immune system.
This program focuses on key nutrients that support the immune system including vitamin A, vitamin C, vitamin E, zinc and selenium. The meal plan is free from all animal products so nutrients are derived exclusively from plant sources.
This program was created with five key nutrients in mind:
Vitamin C is an essential micronutrient that supports various cellular functions of our immune system. A lack of vitamin C can make you more prone to getting sick. This plan provides an average of 500 mg per day of vitamin C from whole food sources like oranges, red bell peppers, broccoli, and mango.
Zinc is an essential mineral critical for immune function. Even a mild to moderate zinc deficiency can impair immune function and increase the risk of respiratory infections. You can find zinc sources in this meal plan from whole grains, legumes, oats, nuts, and seeds.
Vitamin A is a fat-soluble antioxidant involved in the cellular immune response and provides enhanced defense against multiple infectious diseases. This meal plan is packed with vitamin A sources like sweet potato, mango, bell peppers, and dark leafy greens. These foods are paired with healthy fats to increase vitamin A absorption.
Selenium is an essential mineral that is required for the function of almost every arm of the immune system. This program incorporates foods high in selenium like nuts, beans, and oats to help you reach your goal intake.
Vitamin E is a powerful antioxidant that helps the body fight off infection. Diets high in vitamin E improve cellular immunity by protecting against cell damage. This program incorporates vitamin E through a daily dose of nuts and nut butter.