Immune-boosting ingredients

2023. 10. 26.

Serve the health: immune boosters from the pantry!

Modern gastronomy is not only about excellent flavors and spectacular presentation, but also increasingly takes into account the aspects of a healthy lifestyle and conscious nutrition. This is extremely important for today's people. When it comes to the functioning of our immune system, we should not only think about dietary supplements, but also about everyday nutrition.

But which ingredients should be included in our diet if the goal is to strengthen our immune system?

Vegetables and fruits

Vegetables and fruits are the main pillars of our diet, and not by chance. Regularly consumed vegetables and fruits can not only cover part of our nutritional needs, but also play a significant role in strengthening our immune system.

Antioxidants found in vegetables and fruits, such as flavonoids, carotenoids and vitamin C, effectively neutralize free radicals produced in the body, thus protecting against cell damage. 

In addition, vegetables and fruits rich in fiber support the development of a healthy intestinal flora, which is closely related to the functioning of the immune system. Therefore, the next time you're at the market and you're tempted by a fresh vegetable or fruit, don't think too much about it! You already contribute to strengthening your immune system if you eat a varied and colorful diet. Try to eat at least 4-5 servings of fruit or vegetables every day for this purpose. You can even make dried fruits. 

Vitamin C

The proper functioning of our immune system can also be supported by natural ingredients such as vitamin C, zinc or vitamin E.

Citrus fruits (such as oranges, grapefruit, lemons) are rich in vitamin C, which has been proven to contribute to the proper functioning of immune cells. That's why I recommend that you feel free to draw inspiration from these ingredients and use them to make your meals healthier and tastier at the same time. This way, for example, not only your guests, but also their immune system will be grateful for it!

With spices on the front line

Just as we enrich the flavor of food with spices, we also expand the list of components that strengthen our immune system. 

Many spices enter our kitchen not only for their taste, but also for their health-protective effects. In addition, you don't have to give up fresh herbs in winter if you have a smart garden!

Curcuma

Did you know, for example, that an active component of turmeric, curcumin, has anti-inflammatory and antioxidant properties? Make a turmeric latte instead of your afternoon coffee, because with less caffeine intake, the quality of your sleep will also improve!

Garlic

Garlic contains sulfur-containing compounds that help protect against harmful bacteria and viruses with their antimicrobial effect.

It has been used in folk medicine for centuries, so it is not surprising that modern science has also embraced it. The allicin found in garlic has antibacterial and antiviral effects, thus supporting the functioning of the immune system.

Ginger

Ginger is not only excellent for alleviating stomach complaints, but also helps strengthen the immune system, thanks to the gingerols found in ginger, which have anti-inflammatory and antioxidant effects.

So the next time you reach for the seasoning of a recipe, remember that you are not only enriching the flavors, but also supporting your health.

The power of grains and seeds

These small but nutrient-rich foods play an important role in protecting our body.

Whole grains, oats or brown rice, are not only rich in fiber, which aids digestion, but also contain minerals such as zinc and magnesium. These minerals contribute to the optimal functioning of immune cells.

What about the seeds?

Flax seeds, chia seeds, sunflower seeds - just a few of the seeds that should be consumed as much as possible!

With their unique composition, especially omega-3 fatty acids and vitamin E, the seeds support the functioning of the immune system and reduce inflammation. 

Seeds can easily be added to daily menus, whether it is breakfast, lunch or dinner.

You can make homemade muesli at home! You only need a manual cereal flaker and you can already prepare the fresh cereal for breakfast!

How easy is it to keep our immune system strong? If you liked this post and are interested in other useful content, follow us on Facebook! And if you're in the mood for an immune-boosting menu, get the most modern kitchen tools from us by clicking here!