To have a strong immune system, we should build a healthy lifestyle with both a good diet and regular exercise for the best results.
1.1 Ingredients
A good diet and adequate consumption of vitamins are essential for a strong
immune system.
Which vitamins?
• Vitamin C: A lack of vitamin C will make you more prone to getting sick.
• Vitamin B-6: Vitamin B6 will support biochemical reactions in the immune system
• Vitamin E: A powerful antioxidant that helps the body to fight off infections
Which ingredients?
• Citrus Fruit: lemon, orange, grapefruit, limes, clementines, tangerines...
• Red bell peppers: contain twice as much vitamin C as citrus.
• Garlic: contains powerful compounds such as diallyl trisulfide, allicin and ajoene that fight viruses.
• Ginger: has long been used in traditional medicine to treat flu and cold.
• Apple cider vinegar: works well due to the presence of probiotics during the fermentation process and the antiviral properties of apples.
• Yogurt: contains probiotics that fight off viral infections.
• Black/Green Tea: both black and green teas are packed with flavonoids, a type of antioxidant.
• Kiwi: contains a ton of essential nutrients such as potassium, folate, vitamin C, and vitamin K.
• Sunflower seeds: contains a full of nutrients such as magnesium, phosphorous, vitamin B-6, and vitamin E.
• Water: Drinking enough water is important to keep hydrated on a regular basis.
1.2 Recipes
The followings are some easy recipes everyone can make to build a strong immune system.
• Food
Topping for salads and soups: Peel ginger root and cut into matchsticks. Sauté ginger until crispy with olive oil. Sprinkle on salad or soup as a topping.
Creamy sandwich spread: add Greek yogurt with cumin, minced red onions and mashed avocado in a bowl. Mix well and spread on sandwich to serve.
Tasty and healthy dressing: Whisk yogurt with chives, minced garlic, dried dill, and apple cider vinegar.
Pungent vegan spread: Roast whole heads of garlic until cloves are soft, skin on, then allow to cool and peel off skins.
You can mince garlic finely and add to the dressing of minces thyme, lemon juice and olive oil.
Or you can mash or press garlic and stir with coconut oil and minced rosemary.
Let it chill in the refrigerator until firm.
Chai-spiced breakfast: Add cinnamon, coconut milk, vanilla extract and cardamom to oatmeal.
Easy oxymel (herbal tonic): Steep sliced ginger and dried elderberries in apple cider vinegar; strain and pour in honey.
Quick energy treat: In a food processor, add coconut, walnuts, dates, and finely grated ginger. Process until forms a paste. Shape into a ball.
Flu-busting breakfast: Puree strong-brewed black tea with Greek yogurt, frozen mango, and grated ginger.
• Drink
Morning coffee: Dissolve your favorite coffee in hot water. Add cocoa powder and cinnamon, then mix well and enjoy.
Apple cider vinegar water: Mix 2 teaspoons apple cider vinegar to 500ml water to drink in the morning.
Smoothing & creamy beverage: simmer ginger slices in milk/coconut milk. Strain and mix in honey and turmeric.
*FOOD SAFETY NOTES
1.3 Exercising
Exercising regularly will boost blood flow circulating white blood cells through the body. White blood cells are the cells of the immune system protecting the body against disease. The immune system produces more of these cells to responds to exercising.
During and after exercising, the temperature in your body will be risen. It helps to prevent bacteria from growing and fight against infection better. It also can help you to flush bacteria out of airways and lungs because of heavier breathing rate during exercising.