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).
– Smoking.
– 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.

 

Ginger : Antibacterial

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.

Sofia Abdelkafi R.D Nutritionist.