How to boost our immune system with food! (EN)
Updated: Mar 18, 2020
Want to see this post in Portuguese: here.
Our immune system is essential to help us fight against the external aggressions of the environment and gives our body the ability to defend itself from diseases.
With 2020 starting in a particularly peculiar way for everyone, it is extremely important, first of all, to maintain hygiene and prevention measures, as well as to boost our immunity, in order to be protected from contamination and stronger to fight viruses (in case they hit us).
Maintaining a healthy lifestyle is crucial to ensure the optimal functioning of the immune system: exercise regularly, making sure we sleep well and following a healthy diet should be part of our day-to-day. These 3 pillars are decisive in situations of increased risks, such as the one we are living in.
As it is not always easy to know which key elements to include in our diet,
our nutritionist has compiled the main recommendations to ensure that we help our body to increase it's immunity capacity:
1. Increase the consumption of fresh fruits and vegetables:
The consumption of vegetables and salads is very important to keep our body healthy and strong.
2. Consume more Vitamin C:
Vitamin C "stays" only 6 hours in our blood stream, reason why is important to consume sources of Vitamin C regularly. Certain fruits are an excellent source of this vitamin and we recommend you ingest them 3x a day:
Orange and Lemon (Squeezed into a juice or as a fruit) ;
Berries (can be used frozen and included in smoothies);
3. Maintain high levels of selenium:
The Brazil nut is an extremely rich source of selenium- a powerful mineral that is essential for the proper functioning of your body. We recommend having 2 Brazil nuts per day (3 per day in case of virus contamination).
4. Boost the levels of Vitamin D
Maintain the daily sun exposure (as much as possible and following all the recommendations to avoid contact and stay home);
Increase consumption of salmon, sardines and eggs (even though they are a weaker source of vitamin D).
5. Over use Garlic:
It can be fresh garlic, macerated with olive oil, black garlic (less intense and simpler to consume in a pure state) or as part of dishes - anyways, is one of the most effective immunity boosters available in our kitchen.
6. Keep Iron and Zinc at high levels
Eat red meat;
Grains (beans, lentils, chickpeas, ...);
Nuts (consume different nuts daily: such as walnuts, almonds, hazelnuts, ...).
7. Consume Ginger and Curcumin
As a tea (infusion), as a spice while cooking or in special drinks such as Golden Milk (we will share the recipe soon):
DIY: (Homemade syrup to fight infections and sip during the day)
1 or 2 medium spoons of honey;
1 teaspoon of ginger powder (or less, in case it is too strong for you);
1 teaspoon of curcumin powder;
1/2 small spoon (coffee size) of cinnamon;
1 sprinkle of black pepper.
8. Equinacea Infusion
The consumption of equinacea needs to be made in a controlled manner, as it is very powerful and it shouldn't be done over a long period of time. However, especially in case of being contaminated with the virus, we recommend 3 cups of tea (infusion) per day, during 15/20 days.
By following this simple tips you will feel the difference in having a stronger and more robust immune system. If you want to intensify the effects of Vitamin C, D, selenium, omega 3 and other nutrients and vitamins can also be taken as supplements. However, our bodies are all different and it is necessary to adjust the recommended doses and supplement categories to each one of us. In order to understand what is right for you, you should contact your doctor or nutritionist.
Stay home and take care of your body!