This program was created with five key nutrients in mind:

Vitamin C

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 strawberries, cauliflower, red bell peppers, mango, and grapefruit.

Zinc

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, nuts, seeds, and meat.

Vitamin A

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 like kale. These foods are paired with healthy fats to increase vitamin A absorption.

Selenium

Selenium is an essential mineral that is required for the function of almost every arm of the immune system. This plan provides over 70 mcg of selenium by incorporating sardines, eggs, beef, and oats.

Vitamin E

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 from almond and peanut butter, avocado, and sardines.

4 weeks meal plan along with an itemized grocery list and delicious recipes, please click here.