Protein & Immunity

Our Immune system is affected by the foods we eat. Protein, in particularly, plays an important role in the vitality of our immune function.

​Basing all of your meals and snacks around a protein, and getting this protein from a variety of different whole food sources is the

best strategy in ensuring adequate protein intake. This will also ensure a well-rounded balance of amino acids, which are the building blocks of protein, as well as other important nutrients such as iron, Vitamin A, Vitamin B6 & B12, choline, folate, and biotin.  

Aim for around a minimum of 100g of protein per day. This is just a baseline – the actually amount you will thrive on may far exceed this.

A simple way to get started is to do the following each week:

• Include three or more different types of meat (different animals and/or different parts/cuts)
• Include organ meats at least once a week
• Include eggs three or more times per week (if you have no sensitivities)
• Include fish or seafood at least twice per week
• Include dairy products such as plain whole milk yogurt & cheese at least three times per week (if you don’t have issues digesting dairy)
• Include bone broth twice or more per week

This list provides you with 14 opportunities to include protein throughout the week, many of which can be combined and duplicated throughout the week.

If this seems overwhelming, pick one or two from the list above and start there, then, gradually add in the rest!

Here are some examples of protein rich options:

• 5-6 oz serving of meatloaf made with ground pork, ground beef and liver
• Large bowl of chicken or turkey soup/stew with bone broth, with a couple of tablespoons of yogurt on top
• 3-egg omelette with cheese and bacon
• 5-6oz salmon steak

• 3/4 cup cottage cheese (top with nuts and/or berries)