How to strengthen the immune system?
1. Make sure that you have enough protein in your diet.
2. Keep track of the consumption of essential fatty acids (omega-3 and 6) in the correct proportions.
3. Include high-fiber foods and probiotics in your diet.
4. Do not forget beta-glucans (soluble fiber).
5. Increase your intake of vitamins C, D, E, zinc, selenium, B vitamins, carotenoids (red-orange-yellow vegetables and fruits) and anthocyanins (red-blue-purple vegetables and fruits).
An example of a diet for better immunity
Monday
Breakfast: oatmeal porridge with white yogurt, flax seeds and an apple
Snack: natural fresh orange and carrot
Lunch: fried chicken with vegetables and whole grain rice
Dinner: tomato salad with olives and feta cheese, wholemeal bread
Tuesday
Breakfast: wholemeal bread with avocado, arugula and poached egg
Snack: homemade date bar with poppy seeds and pumpkin seeds
Lunch: baked cod with vegetables and potatoes in a uniform
Dinner: grilled goat cheese with beetroot and lettuce leaves
Wednesday
Breakfast: buckwheat flakes with milk, nuts and mango slices
Snack: natural carrot and beetroot
Lunch: Beef stew with celery and parsley puree
Dinner: salad with cucumber, red beans, yogurt and wholemeal croutons
Thursday
Breakfast: oatmeal with yogurt, flax seeds, strawberries and kiwi
Snack: natural apple-celery fresh
Lunch: whole wheat tortilla with tuna, red onion and lettuce
Dinner: baked Brussels sprouts with Parma ham, garlic and herbs
Friday
Breakfast: wholemeal bread with almond butter, hemp seeds and unsweetened blueberry jam
Snack: kefir, banana
Lunch: lentil salad with baked pepper
Dinner: vegetable rolls with shrimp and rice noodles
Saturday
Breakfast: scrambled eggs with onions, sausage (high in meat) and wholemeal bread
Snack: natural fresh orange and grapefruit with a drop of lemon
Lunch: baked pork tenderloin with mushroom sauce and mashed potatoes
Dinner: salad with beetroot, buckwheat, cranberries, hazelnuts and fresh mint
Sunday
Breakfast: oatmeal pancakes with banana, dark chocolate cube and white yogurt
Snack: kefir, apple
Lunch: rice risotto with turkey, peas, carrots and corn
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