5 foods (and 5 recipes!) To help with immunity


immune support

Immune support, through diet, is very important. Stay healthy or speed up your recovery with these foods that we can say are super stars of immunity.

If you read it regularly , we are sure that you know what makes our immunity work properly: quality sleep, no stress and a healthy diet. At the same time, nutrition is very important – by limiting the amount of vegetables and fruits, low-fat proteins and whole grains (preferably whole grains, not flour), to highly processed foods, you will feel perfect. your skin. However, it should be noted that certain nutrients are very useful in situations where our immune system needs to be prepared to fight against harmful microorganisms. Here are the foods we recommend adding to your diet.

Immunity Support: Include these 5 foods (+ recipes!) In your diet

# 1 Hurricanes

These nuts are a real support of immunity – they contain folate, manganese and vitamin E, an antioxidant that has a positive effect on the body’s defense functions.

pasta with hazelnuts

Pasta with roasted hazelnuts

In a medium-sized skillet, over medium heat, heat ¼ a glass of oil, 2 garlic cloves (finely chopped) and (cups of hazelnuts, stirring frequently, lightly toasted hazelnuts and garlic until golden, 4-5). minutes will be enough … Add 200 g of young beans (wash, cut into 3 cm pieces and peel) and simmer for another 3 minutes. Serve over ravioli or other cooked pasta. Sprinkle with Parmesan.


# 2 In Call Syrup

Scented and sweet, scientific research helps us fight colds and flu on syrups traditionally prepared by our grandmothers. It is rich in antioxidants and vitamin C, which helps absorb iron, which is essential for increasing the number of immune cells.

immune support
Smoothie bowl berries

In a blender, stir in 1 cup frozen blueberries, 1 sliced ​​frozen banana and half a cup of frozen cauliflower (divided into leaves), almond milk and spinach. Add 1 tablespoon soy syrup and 2 tablespoons flax seeds.


# 3 Hot pepper

Each snack contains antioxidants, including vitamin C, and also contains vitamin A, which plays a key role in immune function.

roast chicken piri piri

Roast chicken Roast chicken

It is very easy to prepare this traditional Portuguese dish. In a multi-practice, grind 4 red peppers, 4 cloves of garlic, 3 tablespoons lemon juice and 1 tablespoon red pepper and salt. Rub this mixture in the middle of the chicken on both sides, then place it on a baking sheet lined with parchment paper and bake for 50-60 minutes at 200 ° C. until the thermometer inserted in the thickest part of the thigh shows 70 ºC.


# 4 Pork bacon

Although we often avoid pork because it is not part of a healthy diet, these gourmet snacks contain amino acids that are essential for the body’s immune response. In addition, pork also contains zinc. Failure to do so may result in impaired immunity.

immune support

Spicy marinated bacon

In a blender, stir in a glass of shoju or tamari sauce and 2 tablespoons of radish, Chinese hoisin sauce (or barbecue sauce), balsamic vinegar and sesame oil – until smooth. Pour the bacon into 4 smaller balls and leave for at least 15 minutes (maybe longer). Heat the pan over medium heat. Season each piece of meat with a tablespoon of salt, pepper and fry until golden brown, 3-4 minutes on each side. Remove the pan from the heat and let the meat simmer for 5 minutes. Serve with quinoa and bok tea (or chard).


# 5 Pumpkin

Beta-carotene, which is rich in pumpkin, is converted into vitamin A in the body, which in turn plays a major role in boosting immunity.

immune support

Roasted pumpkin puree

Cut 2 less tambourine length of pumpkin and remove seeds. Place on a baking tray, cover with 2 tablespoons of oil and season with ½ tablespoons of salt and pepper. In the oven, turn the cut side downwards, at 200 ºC, until golden, for 30-35 minutes. Rotate the cut piece of pumpkin so that the cut part rises. Put the onion rings in each, sprinkle with two and a half tablespoons of thyme twigs on the maple syrup and a little oil. Continue in the oven for another 45 minutes. Take the pumpkin out of the oven, then strain it to obtain a smooth and creamy puree.

Read also … Immune support – hot carrot, ginger and stewed pumpkin

picjumbocom, via Mali Maeder Pexels; boggy22, vaaseenaa, tbralnina, LanaSweet via iStock / Getty Images



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