The body's immunity is the ability to effectively defend itself against bacteria, viruses, and toxins. A strong immune system efficiently wards off pathogen attacks and also supplies valuable nutrients that strengthen and maintain the body in a state of balance. Autumn is a time of year when we are particularly vulnerable to weakened immunity, and therefore to colds and infections. How can we effectively defend ourselves against them? A 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 immune system.
For a good start to the day: a warming breakfast
Breakfast is the most important meal of the day. In autumn, it's worth serving it warm. Oatmeal or millet porridge are ideal, especially with additions like Ceylon cinnamon , turmeric, peanut butter, goji berries , or chia seeds. Spices effectively warm and invigorate with their pleasant aroma, while peanut butter adds energy. Goji berries and chia seeds, on the other hand, are rich in amino acids and other nutrients that strengthen the body and protect it from the effects of stress.
Ceylon Cinnamon 100% Organic - Ground - Ecological
Matcha instead of coffee
According to the latest scientific research, the nutrients found in matcha boost immunity at the cellular level (Wellness Foods Europe, 2014). This is primarily due to the catechins in its composition, which 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 beneficial effect on the immune system. This green drink not only strengthens the body but also has a stimulating effect, while also boasting an intriguing taste and appearance. It can be a great substitute for your morning coffee.
Organic Goji Berries - Ecological
Superfoods from the deep sea
These include algae such as spirulina, agar-agar, and chlorella, which make a healthy and original addition to dishes. They're especially suitable for snacks and dinners. Seaweed has recently been hailed as a superfood. Thanks to its detoxifying properties, it effectively cleanses the body, thus contributing to building its natural immunity. It's rich in easily digestible protein and also contains a lot of calcium, magnesium, iodine, and vitamins. Algae are still not widely available in chain stores, but they can be easily found in organic stores and ordered online.
A hot cup for autumn evenings
With a few simple tricks, ordinary black tea can become an aromatic, warming drink. Just a few ingredients are enough, such as grated ginger root, a slice of lemon or orange, and a sweet addition of honey, raspberry juice, or rosehip jam. The best recommendation for ginger is research confirming its effectiveness in fighting cancer. The addition of citrus fruits gives the drink a pleasant flavor and aroma and enriches it with valuable vitamins. However, it's important not to place 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 treasure trove of vitamin C. Honey, on the other hand, is a sweet germ killer. Autumn tea can also be topped with freeze-dried cranberries, a valuable source of polyanthocyanidins, considered among the most powerful antioxidants.
Power soup
A hearty, warming soup or cream is the best thing that can happen to us at lunchtime when the autumn rains are falling. It's worth using seasonal harvests like pumpkin, zucchini, or sweet potatoes to prepare them. Vegetables taste delicious cooked and blended, especially with spices like cayenne pepper, ginger, or Himalayan salt. For a creamier consistency and an oriental flavor, add natural coconut milk.
What foods should you avoid?
Eating nutritious foods, even when combined with appropriate supplementation, won't yield the desired results if you also consume highly processed foods. Below is a list of unhealthy foods that not only provide empty calories but also hinder the absorption of valuable nutrients from food:
- salty snacks
- industrially produced sweets
- white bread
- dairy
- caffeine
- alcohol
Year-round immunity
A proper diet plays a key role in maintaining a strong immune system. The best food is natural products from trusted sources. However, food isn't everything. Maintaining a regulated, active lifestyle is equally important for health. It's worth ensuring adequate sleep, frequent outdoor activities, and avoiding severe stress. Practicing yoga or using relaxation techniques is a good way to ensure physical activity while also effectively de-stressing. It's easy to get cold in autumn, so it's important to wear warm clothing, appropriate footwear, and a hat. A warm bath or sauna won't hurt either. Strong immunity is more than just a chance to avoid autumn infections or colds. It's worth looking at this issue holistically. The stronger your immune system, the better your mental and physical condition, and therefore, a good mood even on a rainy Monday morning.
Recipe: Goulash for health!
Filling, warming, and simple – this healthy goulash is perfect for fall! And you can find great additions like black rice, chives, and hemp seeds on the Vegeszamanka blog .
Be sure to check it out, I invite you!
See also other entries:
How to ensure healthy, regenerative sleep?
Comments (0)
There are no comments for this article. Be the first one to leave a message!