Nuts and Seeds for Healthy Fats

Nuts and seeds provide healthy fats that are essential for maintaining cell membranes and supporting overall immune function. They’re also great sources of zinc, selenium, and vitamin E. Almonds are particularly rich in vitamin E, with a 1-ounce serving (about 23 almonds) providing 37% of the RDA. Brazil nuts are an excellent source of selenium, while pumpkin seeds pack a good amount of zinc.

I keep a variety of nuts and seeds on hand for snacking, sprinkling on oatmeal or yogurt, blending into smoothies, and using homemade granola and energy bars. Aim for a small handful per day — a little goes a long way. By focusing on these immune-boosting foods and eating a balanced, colorful diet overall, you’ll be well on your way to a stronger, more resilient immune system. Remember, food is medicine — it has the power to keep you healthy from the inside out.

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