Strengthening the immune defenses is the main objective to be set in view of the first colds. Having an efficient immune system is essential to defend the body from external attacks. But what can be done
Proper nutrition can certainly play a fundamental role, promoting maximum well-being to our body . Find out in the article what are the foods and useful substances that must not be missing in the diet for the immune system , with 4 healthy recipes to keep the body healthy and balanced.
The perfect foods to strengthen the immune system
Our immune system is the first and most important defensetowards viruses and external agents. Nutrition plays a vital role in developing and maintaining a solid and healthy immune system. Here are the perfect foods to strengthen the immune system :
- Fruit comes to our rescue in all its forms, whether it is a fresh product or a dry one . As for fresh fruit, apples, kiwis, bananas and oranges must not be missing, thanks to the significant contribution of Vitamin C. For dried fruit, plenty of space for hazelnuts, walnuts, almonds and pistachios rich in Omega 3 and Vitamin E.
- Even fish , especially blue fish, is particularly suitable for strengthening the immune defenses. In fact, mackerel and salmon contain high concentrations of Omega 3 .
- Legumes are essential for your diet. Thanks to their content of vitamins and mineral salts , they offer specific help to the immune system. So opt for lentils, beans, chickpeas and peas.
- Yogurt and kefir are natural sources of probiotics that restore the bacterial flora and the balance of the intestinal microbiota . Because health passes through the intestine first!
- Cereals , such as barley, spelled and buckwheat, contain large quantities of fiber and mineral salts , to promote intestinal well -being .
- Some condiments such as garlic, turmeric, ginger and curry give energy and strengthen the immune system.
4 recipes for a healthy and balanced body
Here are 4 recipes that you can immediately put into practice to obtain the desired results and strengthen the immune system in a healthy and balanced way .
Soup with tomato and turmeric for an antioxidant action
Let’s start with a simple and genuine recipe with an antioxidant action. Finely chop an onion, sauté it in a saucepan together with a clove of garlic and extra virgin olive oil. When the onion turns transparent, remove the garlic and add half a kilo of halved tomatoes, along with four teaspoons of turmeric powder. Mix everything well and deglaze with a drop of apple cider vinegar. Add the tomato puree and a couple of ladles of vegetable broth and cook everything until the tomatoes are tender. Finally, add salt and pepper, basil, toasted flax seeds, some sliced ​​almonds and croutons.
Veal tartare with ginger to increase the immune defenses
In addition to the classic soups, there are many other recipes suitable for increasing our immune defenses, like the ginger veal tartare. Finely chop a 400 gram fillet, cut two fennel and three carrots into slices and then peel and cut three radishes into wedges. Peel a fresh ginger and chop it finely, then put it in a bowl together with four tablespoons of oil, the juice of half a lemon, a pinch of salt and the green of the chopped fennel. Mix until you obtain a vinaigrette, to be used to season the meat and vegetables at the end.
Salad with goat cheese and fruit jam to strengthen the immune system
To strengthen the immune systemof your body, even the salad with goat cheese and jam is a great idea to put into practice. Cover a baking sheet with parchment paper, cut the cheese rolls and place them on the baking sheet. Bake on the highest rack at 230 ° C for 3-5 minutes. Cut the fig and cherry tomatoes into quarters, wash the salad and pour it into a bowl. Add the fig, cherry tomatoes, hazelnuts and cheese. Season with oil, vinegar, salt and pepper. Spread the fruit jam on the cheese.
Vitamin-rich pumpkin sticks
Preheat the oven to 200 ° C. Peel the pumpkin and cut it into sticks. Put in a large bowl and mix with the starch. Add the coconut oil, garlic, and chili powder. Place the sticks on a baking tray previously covered with baking paper making sure they do not touch each other. Bake in the oven for about 30-35 minutes, turning them from time to time. Salt to taste. If you’ve never tried pumpkin sticks, it’s time to do it! This is a quick and easy recipe rich in vitamins A, C and E.
Natural supplements, valid allies for the well-being of the organism
As previously mentioned, nutrition is able to offer considerable help if you want to give your immune defensesgreater solidity. You have at your complete disposal an infinite series of natural ingredients, among which you are spoiled for choice to have an increasingly healthy and balanced body.
In any case, in the event that the diet is not sufficient to provide the right needs to the immune system, it is possible to rely on practical natural food supplements based on Echinacea, Uncaria, Acerola, Rosa Canina and Vitamin C. Echinacea, Acerola and Uncaria favor the natural organic defenses. Rosa Canina has a restorative and supportive action on the body. Vitamin C contributes to the normal function of the immune system. The perfect mix to face the first cold months with the right energy.
