Foods That Boost Energy

1. Whole Grains: Foods like oats, quinoa, brown rice, and whole grain bread are high in fibre and complex carbohydrates, providing sustained energy.

2. Lean Proteins: Sources such as chicken, turkey, fish, beans, lentils, and low-fat dairy help maintain muscle mass and energy levels.

3. Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are energy-dense and contain healthy fats, protein, and fibre.

4. Fruits: Bananas, berries, oranges, and apples provide natural sugars for quick energy, along with vitamins and antioxidants.

5. Vegetables: Leafy greens (spinach, kale), sweet potatoes, and bell peppers are nutrient-rich options that help sustain energy levels.

6. Healthy Fats: Avocados, olive oil, and fatty fish (like salmon) provide essential fatty acids that are important for brain health and energy.

Foods That Boost Immunity

1. Citrus Fruits: Oranges, lemons, grapefruits, and limes are rich in vitamin C, which is known to enhance immune function.

2. Garlic: Contains compounds that may boost the immune system and has antimicrobial properties.

3. Ginger: Known for its anti-inflammatory and antioxidant effects, ginger can help support overall health.

4. Turmeric: Curcumin, the active ingredient in turmeric, has strong anti-inflammatory and antioxidant properties.

5. Yogurt: Probiotic-rich foods like yogurt can help maintain gut health, which is closely linked to immunity.

6. Berries: Blueberries, strawberries, and other berries are high in antioxidants that can help reduce inflammation and support the immune system.

7. Green Tea: Contains antioxidants known as catechins, which may enhance immune response.

8. Sweet Potatoes: Rich in beta-carotene, which the body converts to vitamin A, essential for a healthy immune system.

Easy 7 Day Menu.

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