Your immunity-boosting shopping list

FOODS

Protein-rich ingredients, preferably frozen over canned:

• • Bean burgers

• • Dry legumes and beans like lentils and black beans

• • Eggs

• • Grass-fed meats

• • Nuts and seeds (especially Brazil nuts, which are rich in selenium)

• • Frozen shrimp

• • White fish of various types (like sole and cod)

• • Wild salmon fillets

Cooking oils and aromatics:

• • Extra-virgin coconut oil

• • Extra-virgin olive oil

• • Garlic

• • Fresh ginger

• • Onions

• • Spices in glass containers over plastic, where possible

• • Raw honey (an immune-booster)

Adequate produce, fresh and organic when possible

• • Avocados, apples, bananas, lemons, limes, mandarins, pears

• • Frozen fruits like blueberries, strawberries, raspberries, blackberries

• • Beets, broccoli, carrots, cauliflower, celery, sweet potatoes, yams, leeks, potatoes (smaller variety)

• • Frozen vegetables like broccoli, cauliflower, carrots, chopped spinach

Whole grains

• • Quinoa

• • Brown rice

LIQUIDS

Filtered water (preferably from a portable filter instead of plastic bottles)

Alternate milks

• • Choose unsweetened varieties of coconut, almond, hemp, and flaxseed milks.

Juices rich in polyphenols

• • 100 percent pomegranate juice

• • 100 percent Concord grape juice

• • 100 percent pear juice

• • 100 percent tart cherry juice

Herbal teas and coffee (also rich in polyphenols)

• • Oolong

• • Green

• • Black coffee