Incorporate these foods into daily meals—smoothies, salads, stir-fries, or snacks.
Use fresh or minimally processed forms to retain nutrients.
Store vegetables and fruits in a cool, dry place or refrigerator to maintain freshness.
Variations
Combine several of these foods in a single dish, like a citrus-ginger smoothie or a spinach-mushroom stir-fry.
Use immune-boosting spices like turmeric and ginger in soups and sauces.
Swap dairy yogurt for plant-based yogurt with probiotics if desired.
FAQ
Q: Can these foods prevent illness completely?
No single food prevents illness, but a balanced diet rich in these foods supports a strong immune system.
Q: Can children benefit from these foods?
Yes, most are safe and healthy for children, but adjust portion sizes and introduce new foods gradually.
Q: Can I combine all 15 in one day?
Yes, but variety over the week is more practical and ensures balanced nutrition.
