Immune Weakness

A person with a weak immune system may be more prone to frequent infections.

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). 

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
• Blend of licorice, echinacea, Astragalus & ​red clover
  

NATURAL

• 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
  

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

• 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
  

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)

Mango Pineapple Smoothie (LC GF VG VT)

Strawberry Banana Smoothie (GF VT)

Green Smoothie (LC GF VT)

Mega-Greens Smoothie (GF VT)

Super Skin Smoothie (GF VT)

Kiwi-Pineapple Smoothie (GF VT)

Pineapple Kale Smoothie (GF VG VT)

MAINS

Adult Ramen (LC GF VG VT)

Bean & Veggie Tacos or Burritos (VG VT)

Black Bean Soup (LC GF VG VT)

Chicken Dumpling Soup (LC)

Chickpea Wraps (LC VG VT)

Edamame Rice Bowl (LC GF VG VT)

Greek Pita Pockets with Tzatziki Sauce (LC VT)

Instant Pot Chickpea Curry (LC GF VG VT)

Miso Soup (LC GF VG VT)

Mushroom Toast (LC GF VG VT)

Quinoa Oatmeal (LC GF VG VT)

Salmon with Spinach Artichoke Sauce (GF KT)

Spiced Lentil Soup (LC GF VG VT)

Tuna Wrap (LC KT)

Vegetable Broth (LC GF VG VT)

White Bean & Spinach Soup (LC GF)

Asian Broccoli & Rice Bowl (LC GF VG VT)

Black Bean Bowl (LC GF)

Buddha Bowl (GF VG VT)

Chicken Marsala (LC)

Cornmeal & Pecan Crusted Fish (LC)

Fish with Dill Breading (LC)

Healthy Scrambled Eggs (LC GF KT VT)

Japanese Onion Soup (LC GF VG VT)

Mujaddara (LC GF VG VT)

Noodles with Peanut Sauce (VG VT)

Salmon with Avocado Salsa (LC GF)

Sesame Salmon (LC GF KT)

Spicy Black Bean Soup (LC GF VG VT)

Turkey Mushroom Saute (LC GF KT)

Vegetarian Chili (LC GF VG VT)

White Bean Soup (LC GF VG VT)

Baked Salmon with Dill Sauce (LC GF KT)

Black Bean Burger (LC VG VT)

Chicken Bone Broth (LC GF)

Chickpea Salad Sandwich (GF VG VT)

Crispy Fish (LC KT)

Garlic Soup (LC GF VG VT)

Hoppin' John Fritters (LC VG VT)

MahiMahi with Cucumber-Dill Sauce (LC GF)

Mung Beans and Rice (LC GF VG VT)

Pan-Fried Fish Fillets (LC)

Salmon with Red Pepper Sauce (LC GF)

Shrimp Power Bowl (GF)

Spinach & Bean Pasta (LC VG VT)

Vegan Black Bean Bowl (LC GF VG VT)

Veggie Frittata (LC GF KT)

White Chili (LC GF VT)

SIDES

Asian Cabbage Salad (LC GF VG VT)

Brown Rice Pilaf with Saffron and Ginger (LC GF VG VT)

Chinese Peanut Salad (LC GF VG VT)

Dill Vinaigrette Greens (LC GF VG VT KT)

Favetta & Pita Triangles (GF VG VT)

Hummus & Pita Triangles (GF VG VT)

Miso Slaw (LC GF VG VT)

Pesto Vegetables (LC GF VG VT KT)

Roasted Broccoli (LC GF VG VT)

Roasted Onions (LC GF VG VT)

Smoked Almonds (LC GF VG VT KT)

​Three Bean Salad (LC GF VG VT)

Bacon Brussel Sprouts (LC GF KT)

Brussels Sprouts with Cashew Sauce (GF)

Couscous Pilaf (VG VT)

Farro (VG VT)

Glazed Carrots (LC GF VG VT)

Kale Salad with Sesame Dressing (LC GF VG VT)

Mushrooms & Beans (LC GF VG VT)

Quinoa Salad (LC GF VG VT)

Roasted Brussels Sprouts (LC GF VG VT)

Sauteed Spinach (LC GF KT VG VT)

Spicy Asian Coleslaw

Warm Red Cabbage Salad (LC GF VG VT)

Beans & Greens Salad (LC GF VG VT)

Caraway Brussels Sprouts (LC GF VG VT KT)

Creamy Bean Francais (VT)

Fried Cabbage (LC GF VG VT KT)

Greens, Grains & Beans Salad (LC VG VT)

Mexican Coleslaw (GF VG VT)

Mushroom Risotto (GF VG VT)

Red Beans & Rice (LC GF VG VT)

Roasted Carrots (LC GF VG VT)

Sesame Green Beans (LC GF KT VG VT)

Spinach & Strawberry Salad (LC GF VG VT)