N E E D AN I MMUN I T Y - B O O S T I NG D I E T ?
The essential vitamins found within fruits and vegetables are key to making sure your immune system is as healthy as possible. VITAMIN C helps your body boost its production of the antioxidant that is required by the immune system to function optimally. Vitamin C increases your body’s production of interferon, which is anti-viral. Vitamin C is also thought to help boost the production of white blood cells, key to fighting infections. Fruits high in Vitamin C include grapefruit, oranges, tangerines, lemons, limes, kiwis and clementines. A single papaya has 224 percent of the daily recommended amount of Vitamin C. Red bell peppers contain even twice as much Vitamin C than citrus fruits.
Vegetables such as broccoli and spinach boast a good amount of Vitamin C as well as antioxidants. VITAMIN D is another effective supplement to help boost your immune system. Look for yogurt that is fortified with Vitamin D and that has a "live and active cultures" label. Vitamin D may stimulate your immune system and boost your body's natural defense against diseases. VITAMIN B6 is vital for supporting chemical reactions in the immune system and for the formation of new and healthy red blood cells. B6 also helps your body make interleukin-2 which helps direct the actions of your white blood cells. Poultry, such as chicken
and turkey, is high in Vitamin B6. Sunflower seeds are also packed full of Vitamin B6 as well as phosphorus, magnesium, and Vitamin E. VITAMIN E is key to a healthy immune system as it helps to regulate and maintain function. It can be found in sunflower seeds, almonds, avocados, and dark leafy greens. ZINC is also needed by our bodies to support a healthy immune system. Shellfish such as crab, clams, lobster, and mussels are all packed with zinc. Make sure to stick to the daily recommended amount of 11mg for men and 8mg for women, as too much could actually inhibit the immune system.
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HEALTHY RECIPE CILANTRO LIME CHICKEN & AVOCADO SALSA
INGREDIENTS
• 1.5 lb. boneless chicken breast • 1/4 cup lime juice • 2 tbsp olive oil
For Avocado Salsa: • 4 avocados, diced • 1/2 cup fresh cilantro • 3 tbsp lime juice • 1/2 tbsp red wine vinegar • 1/2 tsp red pepper flakes • 1 garlic clove, minced
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• 1/4 cup fresh cilantro • 1/2 tsp ground cumin • 1/4 tsp salt
INSTRUCTIONS
Add 1/4 cup of lime juice, olive oil, 1/4 cup of fresh cilantro, ground cumin, and 1/4 tsp of salt to a small bowl. Whisk until mixed. Add chicken and marinade to a large ziplock bag. Let chickenmarinate for at least 15minutes. Preheat grill to medium-high heat (about 400°F). Place chicken on grill and grill each side for 4-6min, until chicken is no longer pink. Remove and let sit. For avocado salsa: add avocado, 1/2 cup fresh cilantro, 3 tbsp lime juice, red wine vinegar, red pepper flakes, garlic clove, and salt to a small bowl. Gently toss tomix. Top the cilantro lime chicken with the avocado salsa and serve.
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