5 Nutritional Strategies for Boosting Immunity

Thank you @Natural Awakenings Dallas Metroplex Magazine for this opportunity allowing me to share my 5 key nutritional strategies that can give the immune system an upgrade! Check them out and include them for even better health. Article link: https://www.nadallas.com/2021/08/31/366874/boosting-immunity-with-balanced-nutrition
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A strong immune system is at the top of our minds these days. Now more than ever, having a robust immunity is a must. This fall with your new school and work routines, as a Mom and a Board-certified Clinical Nutritionist, I have 5 key strategies for you. Incorporate these in your daily nutritional intake for a boost to your immunity.
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🥑Balanced breakfast: All meals should be balanced, but most importantly breakfast. Most common breakfast choices like cereals, pancakes, waffles, bagels, muffins, etc are loaded with sugar and white processed flour; they lack any nutrition. Starting the day with breakfast choices loaded in protein, healthy fats, and complex carbs can provide the necessary fuel for the immune system without causing a drop in energy levels in the middle of the day or untimely cravings.
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🌈Eat all the colors of the rainbow: Include different colored fruits and vegetables that provide nutritional density with vitamins, minerals, fiber, and phytonutrients (which gives them the color). If I were to start a public health initiative to increase overall wellness it would be to “Eat more fruits and vegetables”.
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💪🏼Probiotics: You might be thinking of your bottle of probiotics supplements, but there are foods that have live bacteria/probiotics. Probiotic food sources include fermented foods like yogurt, kefir, miso, tempeh, sauerkraut, kimchi, sourdough bread, and Indian foods like idli/dosa to name a few. Consume a variety of these foods for microbial diversity. If you are sticking to supplementation, rotation is more important than taking the same probiotic supplement consistently.
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👊🏻Prebiotics: These fibers act as fuel for the healthy bacteria in your gut. Prebiotics do not get enough limelight but are essential for a healthy gut. Most food sources of prebiotics are plant-based: garlic, onions, artichokes, asparagus, chicory root, bananas, oats, legumes, and mushrooms. They will help achieve a healthier and more diverse microbiome. Since 70% of the immune system resides in the gut, both prebiotics and probiotics should be a vital part of your nutritional intake.
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💊Supplementation: If necessary, taking a high potency professional quality multi–commonly termed as MVM (multi-vitamin-mineral)–can help fill nutritional gaps. Remember food first, supplement second if needed.
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These 5 nutritional strategies will give your immune arsenal an upgrade along with exercise, adequate sleep, and vitamin D.
Be well, Niti.

5 Nutritional Strategies for Boosting Immunity
Niti Shah

Niti Shah

Niti is a health detective who will treat you and not just your symptoms. Her approach is mirrored in the practice name- Back2Basics- treat the root cause and symptoms will disappear. Her mission is to create health and reverse disease by using both undo and redo buttons of functional medicine. Since we are drowning in information, her goal is to not overload you but rather synthesize and give you practical strategies to attain exceptional outcomes. She will meet you where you are in your health and wellness spectrum and guide you further.

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