The immune system is body's natural defence mechanism, that protects it from infections and against the damage from free radicals (a normal by-product of energy production and metabolism in general).
The immune system needs certain components brought in through food ( vitamins, minerals, phytochemicals, antioxidants) to fight enemy viruses, bacteria or free radicals and neutralize them.
What do you need to eat in order to bring in the elements needed for immune system's good functioning?
- vitamins: vitamin A and betacarotene rich foods - found in carrots, spinach, sweet potatoes (love them), melon, small amounts of liver
vitamin E, vitamin D - found in oily fish (and exposure to natural light for vitamin D); found also in olive oil, nuts, avocados, wholegrain cereals
- minerals: very important for immunity is zinc.Eat shellfish, pumpkin seeds, lean beef, oysters to prevent the zinc deficiency
- essential fatty acids : mono and poly unsaturated ones - found in fish oils, linseed oil.
- natural probiotic bacteria - they live in the gut, 2 kg of them when you are a healthy chap. The source of it: fermented foods: live/bio-yoghurts, probiotic yoghurt, or natural supplements
Recap - what to make sure you find weekly in your food choices for a good immune system:
- oily fish for omega 3 fatty acids,
- poultry and lean meat for good protein,
- spinach and sweet potatoes and carrots for betacarotene,
- chickpeas and wholegrain cereals for B vitamins (including folic acid),
- olive oil, seeds, nuts for vitamin E, fresh fruits (citrus, berries, cherries) for vitamin C,
- diary for calcium and vitamin D,
- garlic and onion for sulphur and other components that help liver in eliminating toxins
Easy, right? And far from getting boring.
Not expensive at all too.
You just need a little planning.
I will publish immunity related recipes under tag #health-immunity
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