Food that Heals : Meat & Alternatives

When you create your grocery list, what items are essential to bring home for you and your family? One item that you may want to re-consider is red meat. Eating large amounts not only can effect our health as people but also the planets health. Much of the store bought meats are processed with salts and chemicals that we shouldn’t be putting in our bodies. And the animals bred for mass production are also not sustainably raised, which can effect our planets resources as a whole. Fish, nuts, and legumes are great substitutes for the protein that our bodies need, and a great way to keep our planets ecosystem healthy as well.

Alternatives to Red Meat


Fish and, more specifically, tuna is an excellent source of selenium. One ounce of tuna can provide around 30 mcg of selenium. Other fish and seafood are usually between 12 mcg and 20 mcg of selenium per ounce. Salmon is also a good choice to help the immune system. It contains a lot of “healthy fat” (omega-3), which is known to strengthen the immune system and reduce the risks of heart disease.

fish high in protein


Lentils source of protein

Sunflower Seeds

If you eat a vegan or vegetarian diet, lentils are a great substitute to fish. One cup of lentils can provide around 6 mcg of selenium. They are also a good source of immune-boosting nutrients, fiber, and protein.

Sunflower seeds are very high in vitamin E. One ounce can provide 76% of your daily intake, which is 15 milligrams. Vitamin E is also a potent antioxidant like selenium, which help fight infection since it enhances the immune system.

sunflower seeds


yogurt probiotic

Since yogurt contains live culture (or probiotics), it is a great way to help us fight bacteria by bringing good bacteria in the body and help improve digestion. Kefir is also another option that brings as many benefits to our gut.

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