1 cup low-fat (1%) milk
T cells — the immune system’s virus-killing cells — rely on the vitamin D found in milk to fight infection. The great white also provides vitamin A, essential for a healthy immuno-response system.
1 scoop whey protein powder
A Journal of Nutrition study reported proteins in whey can stimulate the production of immune-enhancing cells. Is there anything this overachiever can’t do?
1/2 cup frozen strawberries
Among commonly consumed berries, strawberries contain the most vitamin C. This potent antioxidant can rev up the production of infection-fighting white blood cells. That’s why it’s been shown to help stymie the sniffles.
1 tablespoon pumpkin seeds (pepitas)
These jack-o-lantern cast-offs are brimming with zinc, a mineral that plays a central role in immunity by increasing the production of various immune cells. Bonus: Zinc also ramps up testosterone production.
1 tablespoon almond butter
Almond butter has three times as much vitamin E as peanut butter. The fat-soluble antioxidant vitamin E is vital for the proper functioning of white blood cells, too.
*Serves one Calories: 424 Protein: 39g Carbs: 28g Fat: 20g