Plate resistance! What to eat to strengthen yourself in the fall?

Oct 19, 2022 Michał Pelc

The body's resistance is the ability to effectively defend itself against bacteria, viruses and toxins. A strong immune system efficiently resists attacks of pathogens, and also provides valuable nutrients that strengthen and keep the body in a state of balance. Autumn is the time of the year when we are particularly exposed to the weakening of immunity, and thus to colds and infections. How to effectively defend against them? Proper diet plays a key role.

How to strengthen your body?

Below is a list of products that not only taste great, but are also rich in valuable substances, including minerals, vitamins and antioxidants, which naturally increase the immunity of the immune system.

For a good start to the day: a warming breakfast

Breakfast is the most important meal of the day. In the autumn, it is worth serving it "hot". Porridge or millet will be perfect for this role, necessarily with additives such as, for example, Ceylon cinnamon , turmeric, peanut butter, goji berries or chia seeds. Spices effectively warm you up and stimulate you with a pleasant aroma, and peanut butter gives you energy. In turn, heal berries and chia seeds are rich in amino acids and other ingredients that strengthen the body and protect it from the effects of stress.

Ceylon Cinnamon 100% BIO - Ground - Organic

Matcha instead of coffee

According to the latest reports of scientists, the nutrients present in matcha increase immunity at the cellular level (Wellness Foods Europe, 2014). This is mainly due to the catechins in their composition that act as a natural antibiotic. Matcha also contains significant amounts of potassium, vitamins A and C, as well as calcium and protein, which also have a positive effect on immunity. This green drink not only strengthens the body, but also has a stimulating effect, and at the same time has an interesting taste and appearance. It can successfully replace your morning coffee.

BIO Goji Berries - Organic

Superfoods from the deep sea

We are talking about algae such as spirulina, agar-agar or chlorella, which are a healthy and original addition to dishes. They are especially suitable for snacks and dinner dishes. Seaweed has recently been hailed as superfoods. Thanks to their detoxifying properties, they effectively cleanse the body, and thus contribute to building its natural immunity. They are rich in easily digestible protein, and also contain a lot of calcium, magnesium, iodine and vitamins. Algae are still not widely available in chain stores, but they can be easily obtained from organic stores and can also be ordered online.

A hot cup for fall evenings

With a few simple tricks, ordinary black tea can become an aromatic, warming drink. Just a few ingredients, such as grated ginger root, a slice of lemon or orange, and a sweet addition in the form of honey, raspberry juice or rosehip jam. The best recommendation for ginger is research that confirms its effectiveness in fighting cancer. The addition of citrus gives the drink a pleasant taste and aroma, and is also enriched with valuable vitamins. However, it is important not to put the fruit in boiling water as it loses most of its properties. Raspberry juice, in turn, is a well-known, natural elixir for colds, and rosehip jam is a treasury of vitamin C. Honey, on the other hand, is a sweet killer of microorganisms. Autumn tea can also be topped with freeze-dried cranberry, which is a valuable source of polyanthocyanides, considered to be one of the strongest antioxidants.

Power soup

Nutritious, warming soup or cream is the best that can happen to us at lunchtime, when it is raining in the autumn outside. For their preparation, it is worth using seasonal crops, such as pumpkin, zucchini or sweet potatoes. Vegetables taste great when cooked and blended, especially with spices such as cayenne pepper, ginger or Himalayan salt. If we want to obtain a creamier texture and oriental flavor, it is worth adding natural coconut milk.

power soup

What foods to avoid?

Consuming valuable products, even in combination with appropriate supplementation, will not bring the desired results if we also consume highly processed products. Below is a list of unhealthy foods that are not only a source of so-called empty calories, but also hinder the absorption of valuable ingredients from food:

  • salty snacks
  • industrially produced sweets
  • White bread
  • dairy
  • caffeine
  • alcohol

Year-round immunity

The right diet plays a key role in the fight for a strong immune system. The best food is natural products from proven sources. However, food is not enough. No less important for health is to lead a regulated, active lifestyle. It is worth taking care of the right amount of sleep, often staying outdoors, and avoiding strong stress. A good idea that provides physical activity and at the same time allows you to effectively de-stress is practicing yoga or using relaxation techniques. It is very easy to freeze in the autumn, so you should take care of warm clothes, as well as appropriate footwear and headgear. A warm bath or a visit to the sauna will not hurt either. High immunity is more than just a chance to avoid an autumn infection or a cold. It is worth looking at this issue in a holistic way. The stronger the immune system, the better the psychophysical condition, and thus: a good mood even on a rainy Monday morning.


Recipe: Goulash to your health!

Filling, warming and simple - a good health goulash, perfect for autumn! And great additions to it: black rice, chives and hemp seeds can be found on the Vegeszamanki blog .

Be sure to check it out, I invite you!

See also other entries:

How to ensure a healthy regenerative sleep?

Brazil nuts - a source of health and beauty

Healthy snacks - 5 ideas for healthy snacking

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