Autumn days are a good time to strengthen our defenses and win the battle against pathogens that threaten our health.
We are exposed to pathogens such as harmful viruses and bacteria, to pollutants in the air and in the food, we eat, and even some that pass through our skin. And that’s not why we get sick every day.
The one in charge of keeping at bay everything that can make us sick is the immune system. But stress, a sedentary lifestyle or a bad diet can reduce its effectiveness.
In our hand is to help you in your function, taking care of our emotional state, exercising regularly and following a healthy diet, rich especially in vitamins C, B6 and E, and in minerals selenium and zinc.
VITAL NUTRIENTS FOR DEFENSES
These nutrients play fundamental roles for your immunity: they help regulate oxidative stress, control inflammation processes and participate in the functioning of the immune system.
- Vitamin C. It is found in citrus and dark green leafy lettuce, cauliflower, pepper, kiwi, broccoli, strawberries, red and wild fruits. The daily recommendation (RD) is 60 to 90 mg, which you can reach with a cup of cooked broccoli or a cup of strawberries.
- Vitamin B6. Present especially in legumes. The RD is 1.3 mg, which is obtained with little more than a cup of chickpeas (for example, in hummus).
- Vitamin E. Seeds and nuts are usually rich in this vitamin. The RD is 15 mg, an amount you can cover with a medium avocado. About 30 g sunflower seeds contain about 9 mg, and are easy to add to any dish or consume as snacks.
- Selenium. The RD is 55 mcg, which is equivalent to a Brazil nut… Yes, with only one you already meet that requirement. In addition, nuts and legumes are rich in selenium.
- Zinc. The RD is only 9 to 11 mg a day, but its deficiency is likely if you do not include foods rich in this mineral throughout the week, such as legumes (lentils contain about 2.5 mg of zinc in a cup) and seeds.
3 DISHES THAT BOOST YOUR IMMUNITY
1. MARINATED WITH VEGETABLES AND TEMPEH
This marinade is rich in vitamin C, which is found in abundance in red pepper, and in plant compounds with antiseptic effects (in thyme and onion).
Ingredients for 2 people:
- 150 g tempeh
- 1/2 red bell pepper
- 1/2 zucchini
- 1/4 onion
- 2 tablespoons gluten-free tamari sauce
- 2 tablespoons vegetable broth
- 1 tablespoon dried thyme
Elaboration:
- Let marinate the tempeh in the tamari sauce for about 20 minutes. While marinating, chop the pepper, zucchini and onion.
- In a frying pan, add the vegetable broth and chopped vegetables.
- Then, add the tempeh and sauté for 5 more minutes.
- Finally add the dried thyme on top.
2 LENTIL CREAM WITH SPICES
Onion and garlic have antiviral properties, while their fiber stimulates immunity through its effect on the intestinal microbiota. Spices and aromatic herbs have essential oils and antioxidants with antibiotic properties.
Ingredients for 2 people:
- 1/3 cup lentils
- 1 garlic clove
- 1/4 onion
- 1/2 celery stalk
- 1 carrot
- 1/4 cup chopped cilantro
- 1/4 teaspoon curry
- 1 tablespoon rosemary leaves
- 1 cup vegetable broth
- Bay leaves
Elaboration:
- Wash lentils and rinse them thoroughly under tap water.
- Put them in a pot with half a liter of boiling water and the bay leaf. Cook for 35 to 40 minutes. If you buy the legume already boiled, you can reduce the preparation of this dish to 5 minutes.
- After this time, crush the cooked lentils along with the other ingredients until it reaches the texture of a cream.
- Before serving, heat it in a pot.
3. CAULIFLOWER COUSCOUS WITH VEGETABLES
This recipe combines the three great antioxidant vitamins: vitamin C in lemon, orange and pepper, A (in the form of beta-carotene) in cauliflower and carrot, and E run rl avocado.
Ingredients for 2 people:
- 1/2 head cauliflower
- 2 tablespoons raisins
- 1 tablespoon lemon juice
- 1 tablespoon orange juice
- 1/3 avocado
- 1/2 yellow bell pepper, chopped
- 1/2 cup chopped cilantro
- 1 diced carrot
- 5 cherry tomatoes halved
Elaboration
- Finely chop or process the cauliflower and mix it with the rest of the ingredients, except for the juices and avocado.
- Mix the avocado with the lemon juice and orange juice.
- To finish, season the cauliflower couscous with the avocado and citrus mixture.
