Food for a better immune system.
Keeping a healthy immune system is the result of your lifestyle in general.
Studies show that the efficiency of your immune system is influenced by many factors.
– Your diet (food and weight).
– Your sleeping habits.
– Your physical activity (too little or too much).
– Your stress level.
– Your environment (eg : exposure to chemicals in household cleaning products).
– The quality of your mental health (eg : your human relationships).
If you often feel tired, you easily get infections (colds, herpes, warts etc.) and/or if your injuries take too much time to heal, then chances are that your immune system is weakened.
In our grocery list for a better immune system : we are looking for Zinc, Iron, Selenium, copper, calcium, Vitamin B12, A, B6, C and E, Omega 3, Probiotics, immune system boosters and natural antibacterials.
Pumpkin seeds : Great source of Zinc and Vitamin A.
Perfect Snack : 30 grams = 6 grams of proteins and a little less than 150 calories.
Oysters great source of Zinc, B12, iron, copper and omega 3.
Perfect get together meal : Fresh raw oysters, lemon, good wine and Voilà !
Brazilian nuts :Great source of Selenium and Vitamin E
Just Perfect : Only one a day will give you all your daily requirement of Selenium.
Clams: Great source of Iron, Selenium, Copper, Zinc, B12, and omega 3.
Perfect for winter meals : Clam chowder soup or with pasta… mm mhmm.
Potatoes : Great source of Copper, good source of Iron.
Perfect side dish: Yes ! Potatoes are VERY healthy unless you fry them or you add plenty of butter or cream..
Dark Chocolate (55% and more): Great source of Copper, Iron and Zinc
Perfect treat : One square should be plenty as dark chocolate is also full of saturated fat.
Kefir: Great source of calcium, Vitamin D and is a really great probiotic
Perfect Breakfast : Add some kefir to your milk in the morning or to your smoothie. You can also drink it as it is.
Spinach: Great source of Folic Acid, Iron and Vitamin A.
Perfect Salad : Prewashed baby spinach for your summer salads with strawberries, tomatoes and almonds. Fresh and delicious.
Carrots : Great source of Vitamine A
Perfect nibble : Instead of mindlessly eating, try carrots for those evening nibbles. Carrots are crunchy and a little sweet which makes them great.
Tuna Fish : Great source of Vitamin B6, E, Selenium and omega 3
Perfect sandwich : 2 slices of whole grain bread, tomatoes, onion, celery, lettuce, lemon juice and olive oil..
Pepper : Great source of vitamine C
Perfect spread : Grill them in the oven, also grill an onion and garlic, blend it all very roughly, add cumin, olive oil, salt and pepper. Refrigerate and use as a spread (eg in the tuna sandwich..)
Lentils : Great source of Iron and Copper, good source of Zinc
Perfect protein soup : Onions, garlic, olive oil, add lentils, water and spices, 30-40 minutes cooking and you have a great soup.
Onions, garlic and shallot : Eliminates germs
Perfect for everything : As a mediterranean, I use these all the time and everywhere : 99 % of my cooked meals start with olive oil, garlic and onions, 90 % of my salads have onion in them, 100 % of my home made vegetable spreads, 85 % of my sandwiches…etc.
Perfect with fish : grated or sliced ginger, salt, pepper, garlic and onion with fish in aluminium foil in the oven, a side dish of potatoes with a spinach, pepper and carrots salad, tea for a drink and a little square of dark chocolate as a dessert and you have a super powerful immune system meal !
Tea : Great source of theanine, a potential immune system booster
Perfect drink : Tea infusions that you can drink warm or cold.
Rosemary, thyme, sage and oregano: Full of antioxydants
Perfect home made vitamin water : see HERE recipes.
Leave a comment below and let me know what are the food you are going to add to your next grocery list?
Now please remember : Too much is just like not enough! No need to overdose and start taking all kind of supplements. Make sure you ask your nutritionist or your doctor about supplements.
Note : there are also other foods that could be on this list : chick peas, lemon, honey etc.