A strong immune system is key to staying healthy and fit all year round. Some products can especially contribute to strengthening the body's natural defenses. Check what to eat to take care of your immunity.
Citrus fruits – vitamin C in the main role
Oranges, tangerines, grapefruits, lemons and limes are natural sources of vitamin C, which stimulates the production of white blood cells responsible for fighting infections. Regular consumption of citrus fruits helps shorten the duration of colds and strengthens the body.
How to eat them?
- whole, raw in the form of a snack,
- squeezed as a base for fruit and fruit and vegetable cocktails,
- squeezed, in the form of a flavoring addition to water.
Garlic – a natural antibiotic
Garlic has bactericidal, antifungal, antioxidant and antiviral properties. Garlic's ability to act against a variety of microorganisms and the lack of bacterial resistance to its action make it a valuable agent in the fight against infections.
Suggestions for use:
- in fresh and unprocessed form, as an addition to salads or sandwiches,
- as an addition to dinner dishes and soups,
- pressed as an addition to homemade pesto.
Ginger – support in the fight against infections
Ginger root is a source of strong antioxidants, antibacterial and anti-inflammatory compounds. It warms up the body, improves circulation and relieves the symptoms of infection.
Ways to enable it in the menu:
- herbal infusions with ginger, lemon, honey and rosemary,
- as an addition to smoothies,
- grated as a seasoning for Asian dishes.
Fatty fish – rich in omega-3
Salmon, mackerel, herring and sardines are rich sources of omega-3 fatty acids, which have anti-inflammatory properties and support the immune system. They are also a source of fat-soluble vitamins, including vitamin D, which is crucial for health.
Dish ideas:
- wrap with natural cheese, smoked salmon and spinach,
- sandwiches with mackerel and pickled cucumber paste,
- herring marinated in natural yoghurt with apple and onion with potatoes cooked in their skins.
Fermented foods – natural support for the intestinal microflora
Kefir, buttermilk, natural yoghurts, cucumbers or sauerkraut can increase the number of good bacteria in the intestines, reduce inflammation and improve the immunity of the entire body.
How to eat them?
- yoghurts with muesli, fruit and nuts,
- pickled vegetables as side dishes for dinner,
- kefir and buttermilk as a base for fruit cocktails.
In addition to the products mentioned above, it is worth mentioning honey, nuts and seeds that support the regeneration of the immune system, as well as antioxidant berries and green tea.
Remember that taking care of your diet all year round, and not only during periods of increased infections, is the basis for building a strong immune system. Take care of your health by composing tasty meals rich in nutrients and enjoy better well-being every day!
