Food recipes that boost immunity against colds and influenza
One way to combat colds, influenza, and other seasonal diseases is to follow a balanced diet that contains essential nutrients, in order to strengthen immunity.
The American Fox News network reported several recipes that nutritionist Amy Goodson advised people to eat in the winter in particular, to boost immunity against colds and influenza.
These descriptions are:
Beef with vegetables
Ingredients: Lean beef slices, broccoli, bell pepper, soy sauce, ginger, and garlic.
Method: Fry the beef in a little butter, then add the vegetables, garlic and ginger, before adding the soy sauce, and leave until cooked.
“Beef is a major source of zinc, which plays a major role in strengthening immunity,” Goodson said.
She added: “Just 3 pieces of beef provide 53 percent of the recommended daily value of zinc.”
Goodson confirmed that beef is also an important source of protein, which also strengthens immunity.
The broccoli in this recipe contains beta-carotene, which is a powerful antioxidant known for its ability to help reduce inflammation and increase immune function.
Sweet peppers, rich in vitamin C, can help stimulate white blood cell activity to strengthen immune defense.
Peppers stuffed with mushrooms and quinoa
Ingredients: bell peppers, mushrooms, quinoa, black beans, onions, garlic, cumin, paprika, tomato sauce, and cheese.
Method: Fry mushrooms, onions and garlic, and add quinoa, black beans, cumin and paprika. Stuff the peppers, put tomato sauce and cheese on top, before placing them in the oven until the cheese melts.
Goodson pointed out that mushrooms contain selenium, which is a nutrient necessary to improve the functioning of the immune system, and it also contains antioxidants.
Golden turmeric milk
Ingredients: Milk, turmeric, ginger, cinnamon, honey.
Method: Heat the milk and add turmeric, ginger and cinnamon, then whisk the ingredients until well mixed, and add honey at the end.
“The curcumin in turmeric has anti-inflammatory and antioxidant effects, which supports immune strength,” Goodson said.
Citrus salad
Ingredients: orange, grapefruit, kiwi, pomegranate, mint leaves.
Method: Mix the citrus before placing the pomegranate on top, then garnish with mint leaves.
This salad contains a high percentage of vitamin C, which is important for enhancing immunity, according to Goodson.
Chicken breasts stuffed with spinach and feta cheese
Ingredients: chicken breast, spinach, feta cheese, garlic, olive oil.
Method: Mix spinach, feta, and garlic, place these ingredients inside the chicken breast, and place it in the oven until cooked.
Goodson confirmed that vitamin E in spinach acts as an antioxidant and protects immune cells from damage.
2024-01-09 16:14:33
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