Immune Support Diet (Plant-Based)

Immune Support Diet (Plant-Based)

This plant-based, antioxidant-rich meal plan is designed to support a healthy immune system by focusing on the power of whole, plant-derived foods. Because this program is free from all animal products, it naturally accommodates vegan, vegetarian, dairy-free, and egg-free lifestyles, ensuring that every nutrient—from protein to essential vitamins—is sourced exclusively from plants. Your PlexusDx report offers unique insights into how your body manages immune responses and nutrient processing at the genetic level. For instance, genes like TNF, IL6, and CRP help regulate your body's inflammatory levels, while the BCO1 gene influences how efficiently you convert beta-carotene from plants into active Vitamin A. By aligning your diet with these genetic predispositions, you can nourish your immune defenses more effectively.

This program was created with five key nutrients in mind: Vitamin C, Zinc, Vitamin A, Selenium, and Vitamin E. Scientific evidence suggests that deficiencies in these micronutrients can impair immune function and increase susceptibility to infection. By focusing on nutrient-dense whole foods, this plan aims to close those gaps and support robust cellular immunity. Key recommendations include:

• Vitamin C: Target an average of 500 mg daily to support cellular defense and recovery. Prioritize sources like oranges, red bell peppers, broccoli, and mango.
• Zinc: Critical for preventing immune impairment. obtain this mineral from whole grains, legumes, oats, nuts, and seeds.
• Vitamin A: A fat-soluble antioxidant that enhances defense against infectious disease. Focus on sweet potatoes, mango, bell peppers, and dark leafy greens paired with healthy fats for better absorption.
• Selenium: Essential for nearly every arm of the immune system. Incorporate nuts, beans, and oats to reach your goal intake.
• Vitamin E: A powerful antioxidant that protects cells from damage. Achieve daily needs through a consistent intake of nuts and nut butters.

Ready to get started? Click the button below to access the PlexusDx meal planning tool. If you need to adjust a specific meal to better fit your preferences or pantry, use the “Swap” feature to find an instant alternative. Here is the exact flow to customize your plan:

1. Locate the meal you want to change on your planner.
2. Click the three dots in the corner of the meal card.
3. Select “Swap recipe” from the menu.
4. Choose “Swap” to change just that meal, or “Swap all” to replace it for the whole week.
5. Keep clicking “Swap” to find alternatives that match plan rules like gluten-free, dairy-free, or egg-free options.

PlexusDx provides educational information about genetic predispositions only. This content is not medical advice. Always discuss genetic findings, test results, symptoms, and treatment decisions with your healthcare provider or an allergist to determine appropriate care for your situation.