Your diet plays a crucial role in how to boost your immune system, which helps you fight the viruses, bacteria and in general is responsible for your well-being.
The well-being and health of a person depends on several factors and food is probably the most important of them all.
This is true for an everyday life, but we seem to sometimes forget it or perhaps prioritise other aspects of our life. Is only in times of need, when we know that our health can depend on our immune system that we try to take care of it.
We all rush to the chemist and buy boosters, vitamins, minerals and other pills which we know we need, but in most cases, it’s best to get your vitamins and minerals from your food rather than in pill form. Here is a list of foods to help you adapt your diet for getting the top vitamins and minerals your immune system needs to perform better.
Food source: orange and yellow vegetable and fruits, spinach, broccoli and most dark green leafy vegetables as well as cod oil and eggs
What does it do? Improve the immune system, reproduction and vision.
We have a super easy recipe for spinach with garlic which you will enjoy!
Food source: white meats like pork, chicken and turkey. Fish, bread, eggs and soya beans
How does it boost your immune system? They help your metabolism, improve the immune system and babies brain development.
Vitamin B9 (Folic acids)
Food source: Citruses, avocado, papaya, bananas, nuts and seeds, broccoli, Brussels sprouts, beets, leafy greens, eggs, asparagus, legumes.
How does it support your immune system? Is needed to make red and white blood cells in the bone marrow, convert carbohydrates into energy and create DNA and RNA.
You have a go at pasta frittata which contain eggs and carbs to keep you going!
Food source: red and green peppers, oranges and other citrus fruits, strawberry, kiwis, broccoli and tomatoes
How does it boost your immune system? Protect against cell damage, helps the body making collagen and support the immune system.
Have you ever tried Italian Peperonata recipe? Bell pepper stew which can be eaten as a starter or a side dish.
Food source: fatty fish like tuna, mackerel and salmon. Egg yolk, cheese and mushrooms. Most of our intake is produced by the skin when in contact with sunlight. A supplement during the winter months is recommend.
How does it help your immune system? Regulate the absorption of calcium and phosphorus in the bones and facilitating normal immune system function.
Are you a risotto lover? Would you like to learn how to make the creamiest mushroom risotto?
Food source: vegetable oils, sunflower seeds, spinach, chard, nuts, avocado, trout, butternut squash.
What does it do? Vitamin E is a type of antioxidant, it helps protect the body from free radicals which are the cause of cellular damage and aging.
Food source: green leafy vegetables such as spinach, kale, chard, parsley, lettuce, cabbage, as well as Brussels sprouts broccoli and cauliflower. Prunes and kiwi are probably the best fruits.
What do es it do? Maintaining bone health and blood clotting properties and regulating blood calcium levels.
Food source: liver, oysters, lobster, seeds and nuts, dark chocolate, shiitake mushrooms, leafy greens
How does it boost your immune system? Bone strength, heart health, boost immune system, brain function.
I think nuts is an amazing ingredient and can be added in your everyday food! At home we do just that, chicken salad with apples and pecan nuts.
Food source: Sardines, cooked oysters, tofu, spinach, lentils, soybeans, organ meat (especially liver) dark chocolate, white beans, lamb, beef, duck.
How does it support the immune system? Boosting hemoglobin, immune system function, reducing fatigue and improving muscle strength.
Why not make a lentil soup your weekly special? So easy and quick to make, plus it contains so many essential nutrias and vitamins.
Food source: Brazil nuts, seafood, organ meats, grains, meat, poultry, eggs and fish.
What does it do? Protect cells from damage, help manage Thyroid hormone, boost immune system.
Sea food is very popular in Italy especially Southern regions, as fisherman’s supply villages with freshly caught produce. One of the Italian timeless classics is spaghetti alle vongole. Must have recipe in every Italian restaurant, so what are you waiting for? Now you can make it at home!
Food source: Meat (beef, lamb, pork) shellfish, legumes, seeds and nuts, dairy, eggs.
How does it support your immune system? Support the immune system and nerve function, metabolizes nutrients.
For Sunday lunch we like to make frittata with peas and ricotta with a side of salad!
Food source: Milk, cheese and other dairy foods, soya beans, tofu, nuts, broccoli, cabbage and okra.
What does it do? Building strong bones and teeth, regulating muscle contractions, normalizing blood clotting.
Food source: Nuts and seeds, green leafy vegetables, figs, bananas, raspberry, salmon, mackerel, tuna, beans and chickpeas, peas, broccoli, asparagus, Brussels sprouts.
How does it boost your immune system? Muscle and nerve function, regulating blood pressure and supporting the immune system.
Have your made green beans with a twist? We have a fantastic variation to your usual side of green beans with butter, salt and pepper. Check out green beans in Marinara sauce!
Food source: potatoes, bananas, yogurt, milk, melon, grapefruit, raisins, dates, cooked spinach, broccoli, cucumber, zucchini, eggplant, tuna, cod, halibut, beans, lentils.
What does it do? Regulate fluid balance, muscle contraction, electrolytic functions and nerve signals.
We hope you found this article useful, for more information and how to choose a lifestyle full of balanced food and well being, check out our article on Mediterranean diet.
Other sources which can help you boost your immune system and protect you from cold or flue are Essential Oils, read the article about seasonal wellness for more information.
As you can see reading this article, all the food groups are supper important in your diet to support and boots your immune system. Which helps you in every day life and protects you from viruses and common colds. As a nation we are exposed to so many new and up and coming food trends and diets, however are you sure by elimination a food group from your every day life you are not doing more harm then good?
What happened to a good balanced diet without over-eating and plenty of activity?
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Stay safe and eat well!