A meal plan to support immune function
THE temperatures are getting cooler as we barrel towards December, and with cool temperatures come certain illnesses that can be abated by ensuring optimal immune function. Dietician Claudhia Ashley said eating foods that support immune function is crucial because they provide essential nutrients like vitamins C, A, zinc and antioxidants that strengthen the immune system, helping the body fight off infections, reduce inflammation, and recover faster from illnesses.
“A nutrient-rich diet promotes overall health, resilience, and energy levels, especially important during times of stress or exposure to pathogens,” Ashley said.
Here, she shares a meal plan for immune support, packed with nutrients like vitamin C, vitamin A, zinc and antioxidants.
MONDAY
Breakfast: Ackee and saltfish with boiled green bananas and callaloo
*Rich in vitamin C, vitamin A, iron and fibre
Lunch: Pumpkin soup with yam, carrots, and dumplings
*Rich in Vitamin A, vitamin C, potassium, and antioxidants
Dinner: Grilled chicken with steamed cabbage and sweet potatoes
*Rich in Vitamin C, vitamin A, protein and fibre
TUESDAY
Breakfast: Cornmeal porridge topped with coconut flakes
*Rich in zinc, magnesium, healthy fats and fibre
Lunch: Stewed peas with red peas and brown rice
*Rich in protein, iron, zinc and fibre
Dinner: Brown stew fish with callaloo and boiled plantains
*Rich in vitamin C, omega-3 fatty acids and fibre
WEDNESDAY
Breakfast: Green juice made from cucumber, ginger, spinach, and lime
*Rich in vitamin C, vitamin A, and antioxidants
Lunch: Curry goat with whole-grain rice and peas
*Rich in zinc, iron, vitamin C from spices
Dinner: Roasted sweet potato with sautéed okra and steamed fish
*Rich in vitamin A, vitamin C, and protein
THURSDAY
Breakfast: Boiled dumplings with steamed cabbage and callaloo
*Rich in vitamin C, vitamin A, and fibre
Lunch: Chicken soup with carrots, pumpkin, and dumplings
*Rich in vitamin A, vitamin C, zinc, and protein
Dinner: Escoveitch fish with a side of festival and steamed vegetables
*Rich in vitamin C, omega-3s, and healthy fats
FRIDAY
Breakfast: Plantain porridge with cinnamon and nutmeg
*Rich in vitamin A, potassium, and immune-supporting spices
Lunch: Ital stew with chickpeas, yam, green bananas, and callaloo
*Rich in vitamin C, iron, fibre, and plant protein
Dinner: Jerk shrimp with quinoa and roasted pumpkin
*Rich in vitamin C, vitamin A, protein, and antioxidants
SATURDAY
Breakfast: Fresh fruit salad (papaya, pineapple, mango)
*Rich in vitamin C, vitamin A, and antioxidants
Lunch: Pepperpot soup with callaloo, okra, and scotch bonnet peppers
*Rich in vitamin C, vitamin A, iron, and spicy antioxidants
Dinner: Curry chickpeas with spinach and whole-grain roti
*Rich in vitamin A, vitamin C, protein, and fibre
SUNDAY
Breakfast: Banana pancakes made with oats and served with a fruit topping
*Rich in vitamin C, potassium, and fibre
Dinner: Oxtail with rice and peas and side of steamed broccoli
*Rich in zinc, iron, vitamin C from vegetables
In between meals, you should snack on fruits throughout the week. These have a high vitamin and fibre content, and offer antioxidants and digestive enzymes, Ashley said.
Nutrient highlights
– Vitamin C: Fruits, sweet peppers
– Vitamin A: Sweet potatoes, pumpkin, callaloo, carrots
– Zinc: Ackee, chickpeas, seafood, meats like goat and oxtail
– Antioxidants: Ginger, scotch bonnet pepper, turmeric, pimento, nutmeg, cinnamon.
