Immune Weakness
A person with a weak immune system may be more prone to frequent infections.
FOODS TO EAT MORE OF
FOODS TO AVOID OR MINIMIZE
ESSENTIAL OILS
NATURAL/HERBAL
YOGA / TAI CHI / QIGONG / MEDITATION THERAPY
SUPPLEMENTS & HOMEOPATHIC
RECIPES/FOOD MEDICINE
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.
Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
BEVERAGES
MEALS
SIDES/SALADS/SNACKS
FOODS TO EAT MORE OF
- Fruits: apples, apricots, melons, pineapple
- Vegetables: arugula, beets, bok choy, broccoli, cabbage, carrots, collard greens, kale, romaine lettuce, onions, spinach, turnips, watercress
- Maitake, Shiitake & Reishi Mushrooms, wild mushrooms
- Garlic, green tea, turmeric, ginger
- Beans, cereal grasses, fish (especially mackerel, salmon, sardines & tuna), nuts, olive oil, seeds, whole grains
- Fermented foods (yogurt, kefir, kimchi, sour kraut, tempeh, etc)
- Plenty of water or herbal tea daily
- Bee pollen (as local as possible)
FOODS TO AVOID OR MINIMIZE
- Red meat
- Excessive sugar (including honey), refined/processed foods
- Artificial additives, alcohol, excessive fat
- Can be related to food intolerance - try an ELIMINATION DIET. (Most common food sensitivities for those with immune problems are chocolate, coffee, corn, dairy, eggs, oranges, peanuts, pork, strawberries, tea, tomatoes & wheat/gluten).
ESSENTIAL OILS
- Clove, cumin, frankincense, geranium, lavender, lemon, oregano, tea tree, ravensara, rosemary, thyme (along spine, bottom of feet, under arms, massage or diffuse).
NATURAL/HERBAL
- Andrographis, Astragalus, burdock (leaf, root & seeds), cat's claw, cayenne, cloves, echinacea, elder (berries & flowers), garlic, German chamomile, ginger, ginseng (take for 3 week periods followed by similar breaks), green tea, licorice, osha, parsley, plantain, red clover, rosemary, sage, St. John's wort, stinging nettle, thyme, turmeric, yarrow
- A shot of Montmorency cherry juice daily.
- Try to avoid/minimize stress and get plenty of exercise and sleep.
- Calendula and/or Yerba Mate tea
- Blend of licorice, echinacea, Astragalus & red clover
YOGA / TAI CHI / QIGONG / MEDITATION THERAPY
- Yoga For When You Are SICK (20 minutes - Yoga With Adriene)
- Immunity Boosting Yoga Routine (27 minutes - Yogea Yoga)
- Guided Meditation For Health And Healing - Immune System Booster (13 minutes - The Anxiety Guy)
- Immune Boosting Guided Meditation (5 minutes - Dr. Jessica Sangiuliano, ND)
- Immune Boost Qigong (8 minutes - LingGuiQigong)
- Strengthen Your Immune System - with Qigong (10 minutes - Jenny McFadden)
SUPPLEMENTS & HOMEOPATHIC
- Echinacea: 500-1,000 mg 3 times daily (particularly effective when used with Vitamin C)
- Ginseng: 250-500 mg daily
- Lactobacillus acidophilus: 1-2 billion CFUs daily
- Magnesium: As directed
- Vitamin A: 50,000 IU twice daily until symptoms improve; if needed beyond 7 days, reduce dose to 25,000 IU daily (pregnant women should not exceed 5,000 IU daily)
- Vitamin C: 2,000 mg 3 times daily until symptoms improve; if needed beyond 5 days, reduce dose to 1,000 mg 3 times daily (reduce if it causes diarrhea). A different source says up to 500 mg daily but combine with a zinc supplement
- Zinc: 25 mg daily
RECIPES/FOOD MEDICINE
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.
Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
BEVERAGES
- Banana-Blueberry Smoothie GF VT
- Green Smoothie LC GF VT
- Kiwi-Pineapple Smoothie GF VT
- Mango Pineapple Smoothie LC GF VG VT
- Mega-Greens Smoothie GF VT
- Pineapple Kale Smoothie GF VG VT
- Strawberry Banana Smoothie GF VT
- Super Skin Smoothie GF VT
MEALS
- Adult Ramen LC GF VG VT
- Asian Broccoli & Rice Bowl LC GF VG VT
- Baked Salmon with Dill Sauce LC GF KT
- Bean & Veggie Tacos or Burritos VG VT
- Black Bean Bowl LC GF
- Black Bean Soup LC GF VG VT
- Buddha Bowl GF VG VT
- Chicken Bone Broth LC GF
- Chicken Dumpling Soup LC
- Chicken Marsala LC
- Chickpea Salad Sandwich GF VG VT
- Chickpea Wraps LC VG VT
- Cornmeal & Pecan Crusted Fish LC
- Crispy Fish LC KT
- Edamame Rice Bowl LC GF VG VT
- Fish with Dill Breading LC
- Garlic Soup LC GF VG VT
- Greek Pita Pockets with Tzatziki Sauce LC VT
- Healthy Scrambled Eggs LC GF KT VT
- Japanese Onion Soup LC GF VG VT
- MahiMahi with Cucumber-Dill Sauce LC GF
- Miso Soup LC GF VG VT
- Mujaddara LC GF VG VT
- Mung Beans and Rice LC GF VG VT
- Mushroom Toast LC GF VG VT
- Noodles with Peanut Sauce VG VT
- Pan-Fried Fish Fillets LC
- Quinoa Oatmeal LC GF VG VT
- Salmon with Avocado Salsa LC GF
- Salmon with Red Pepper Sauce LC GF
- Salmon with Spinach Artichoke Sauce GF KT
- Sesame Salmon LC GF KT
- Shrimp Power Bowl GF
- Spiced Lentil Soup LC GF VG VT
- Spicy Black Bean Soup LC GF VG VT
- Spinach & Bean Pasta LC VG VT
- Tuna Wrap LC KT
- Turkey Mushroom Saute LC GF KT
- Vegan Black Bean Bowl LC GF VG VT
- Vegetable Broth LC GF VG VT
- Vegetarian Chili LC GF VG VT
- Veggie Frittata LC GF KT
- White Bean & Spinach Soup LC GF
- White Bean Soup LC GF VG VT
- White Chili LC GF VT
SIDES/SALADS/SNACKS
- Asian Cabbage Salad LC GF VG VT
- Bacon Brussel Sprouts LC GF KT
- Beans & Greens Salad LC GF VG VT
- Brown Rice Pilaf with Saffron and Ginger LC GF VG VT
- Brussels Sprouts with Cashew Sauce GF
- Caraway Brussels Sprouts LC GF VG VT KT
- Chinese Peanut Salad LC GF VG VT
- Couscous Pilaf VG VT
- Creamy Bean Francais VT
- Dill Vinaigrette Greens LC GF VG VT KT
- Farro VG VT
- Fried Cabbage LC GF VG VT KT
- Favetta & Pita Triangles GF VG VT
- Glazed Carrots LC GF VG VT
- Hummus & Pita Triangles GF VG VT
- Kale Salad with Sesame Dressing LC GF VG VT
- Mushrooms & Beans LC GF VG VT
- Mushroom Risotto GF VG VT
- Pesto Vegetables LC GF VG VT KT
- Quinoa Salad LC GF VG VT
- Red Beans & Rice LC GF VG VT
- Roasted Broccoli LC GF VG VT
- Roasted Brussels Sprouts LC GF VG VT
- Roasted Carrots LC GF VG VT
- Roasted Onions LC GF VG VT
- Sauteed Spinach LC GF KT VG VT
- Sesame Green Beans LC GF KT VG VT
- Smoked Almonds LC GF VG VT KT
- Spinach & Strawberry Salad LC GF VG VT
- Three Bean Salad LC GF VG VT
- Warm Red Cabbage Salad LC GF VG VT