In this period of social distancing, are you afraid of getting sick? There are many different factors that can influence your immune system, such as your age, your physical condition, but also and especially your diet. Learn how to make food your best ally against illness!
I’M AFRAID OF GETTING SICK. HOW CAN I STRENGTHEN MY IMMUNE SYSTEM?
Although there is no miracle method to avoid getting sick, food can be a real ally in your fight against viruses, microbes, and diseases of all kinds. By adopting a healthier diet now and using vitamin and antioxidant foods, you will greatly help your immune system in its daily fight against internal aggressions.
WHICH FOODS SHOULD I CHOOSE?
1. Vegetables
Although there is no direct evidence that fruits and vegetables can prevent colds and flu, it is worthwhile to include them in your menu in large quantities, if only for their high antioxidant content, which fights free radicals to strengthen the immune system.
2. Citrus fruits (oranges, lemons)
Citrus fruits help boost your intake of good vitamins that are essential for your immune system to function. Not a big fan of citrus? Why not add a few slices to your glasses of water, or to your recipes?
3. Red fruits
Strawberries, raspberries, blueberries, blackberries… Red berries are delicious to enjoy in our desserts and breakfasts, and they are rich in antioxidants and vitamins. It is always important to choose those that are available according to the season.
4. Red meat
Red meat, and preferably beef, is a food rich in iron and zinc, which are essential to the proper functioning of your immune system.
Check out this comforting beef bourguignon recipe
5. Dark chocolate and spices
For those who do not eat animal products, it is possible to find a very good amount of iron in dark chocolate (which is also very good for the morale!) and spices like cumin and thyme.
6. Fish
Choose fish with a high fat content, such as sardines, herring, mackerel… which will provide you with essential virtues to fight against invaders!
7. Legumes
White or red beans, lentils or even chickpeas are all foods that are a good source of iron. You’re not a big fan of meat and your diet contains little of it? Choose legumes.
8. Banana
The banana is a treasure for the immune system! Packed with probiotic properties, it will help strengthen the intestinal flora, which will create a barrier effect against bad microbes or viruses that might try to penetrate your body.
9. Ginger
When we think of a healthy diet, ginger should quickly come to mind. It is a powerful antioxidant, a natural anti-inflammatory, it promotes good digestion, good for cardiovascular functions, … in short, we strongly recommend it!
* Although a good starting point, this list is not exhaustive and we encourage you to do your own research to learn more.
WHAT KIND OF RECIPE SHOULD I USE ON A TYPICAL DAY?
For a quick boost of good food, you can have a good vitamin juice or protein smoothie in the morning, followed by a low- or medium-calorie meal like a salad or sandwich around lunchtime, and then finish with a fattier meal like fish or meat.
