Fasting on guard of immunity. 10 Healthiest Plant Foods | Food & Beverage | Kitchen

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Immunity and the ability to resist disease are important at all times, but during a pandemic they become paramount.

Vitamins A, B6, B12, folate, C, D and E play a very important role in the functioning of the immune system. Zinc and selenium are needed for antibacterial and antiviral protection of the body. We also need lactobacilli and bifidobacteria, they help regulate the immune response and protect the body from infections.

The lean diet should be as varied as possible. It should contain different types of products: root vegetables, cereals, legumes (necessarily, these are excellent sources of protein), nuts, mushrooms, leafy vegetables, different types of cabbage, sauerkraut and fermented foods, dried fruits. Let’s talk about the most useful products for supporting immunity.

Honey

One of the healthiest foods. It contains all vitamins of group B, K, E, C, provitamin A. From macro- and microelements it contains magnesium, potassium, calcium, sodium, phosphorus, chlorine, sulfur, zinc, iodine, copper, iron. These elements are needed by the body, they are involved in various biochemical processes, necessary for the absorption of vitamins.

Thanks to such a rich composition, honey enhances immunity, improves stomach function, digestion, strengthens bones, and increases the elasticity of blood vessels.

Honey improves the body’s resistance to viral infections, promotes faster recovery from colds, and has an anti-inflammatory effect.

Sauerkraut

Sauerkraut is high in vitamin C, and a serving of cabbage will give you half the daily value of this vitamin. Sauerkraut also contains a lot of vitamin B6, which helps in the absorption of proteins. And also potassium, magnesium, iron, zinc. Cabbage is a fermented product, it is obtained during lactic acid fermentation. During fermentation, a large number of lacto- and bifidobacteria are formed in it, therefore it has useful properties for normalizing and improving the intestinal microflora, for strengthening immunity.

There is evidence that countries that traditionally consume fermented foods have lower mortality rates from COVID-19 than where fermented vegetables are unpopular.

Pepper

The family of peppers (the most popular black in cooking and also red) has a warming effect. They thin the blood and improve blood circulation. In addition, they contain antioxidants, therefore they are recommended for the prevention of cancer. Pepper is very needed in the season of colds, it warms, fights viruses and bacteria, and supports immunity.

Legumes

Beans, lentils, peas — main sources of vegetable protein in fasting. And very useful products for immunity. They improve the functioning of the digestive tract, liver and kidneys, and are useful for blood vessels. Legumes contain B vitamins, vitamin C, magnesium, zinc, potassium, calcium, phosphorus and other trace elements. Lentils are very high in beta-carotene. There are omega-3 and omega-6 fatty acids. Legumes — an excellent source of amino acids from which, in particular, seratonin is synthesized — good mood hormone.

Benefits of lentils

The consumption of this legume has a positive effect on digestion and is the prevention of bowel cancer.

Lentils are an excellent source of amino acids that help the body produce serotonin, which means your nervous system will be in order.

Pumpkin seeds

They contain a lot of zinc, which is needed for the assimilation of vitamin D, cell renewal and, most importantly, the synthesis of leukocytes, cells of the immune system, which are the first to protect the body from foreign invasions, pathogenic viruses and bacteria.

100 grams of pumpkin seeds contains 7.4 mg of zinc, which is about half the daily value. They also contain beneficial fatty acids and vitamins that improve the condition of hair and skin. Additionally, pumpkin seeds are prized for their anti-parasitic and anti-inflammatory properties. In addition to zinc, they contain vitamins B, E, K, C, as well as sodium, potassium, calcium, manganese, magnesium and phosphorus. Keep in mind that raw pumpkin seeds are the most useful, not fried pumpkin seeds.

Coconut oil

The vegetable analogue of butter (albeit with a specific taste and aroma) is very useful for maintaining immunity. Coconut Oil Contains Monolaurin — natural fat found in coconut oil and breast milk. It boosts immunity and treats bacterial, viral and fungal infections

Coconut oil is very convenient for culinary purposes, it is the only unrefined oil that can be fried, as it has a very high burning temperature.

Sprouted cereals

You can germinate any cereals, seeds, including buckwheat, but you need to take green. Since the brown we are used to has undergone heat treatment, it will not germinate. Sprouted grains are packed with antioxidants, vitamins E, C, and B vitamins, which are essential for strengthening the immune system. Even sprouted grains contain essential fatty acids and are rich in vegetable protein.

Cranberry

Red berries contain a large amount of antioxidants, which means they protect the body from harmful effects. Cranberry helps the immune system, strengthens blood vessels, and is useful for preventing blood clots. It contains a lot of vitamin C.

Cranberries help cleanse the body, normalize cholesterol levels, and strengthen blood vessels. It promotes the expansion of the veins, which improves blood flow and reduces pressure.

Cover

It is very useful to add cinnamon sticks to hot teas, cinnamon powder to baked goods, and use it to flavor meat dishes.

Cinnamon is a powerful antioxidant that fights cell aging, helps resist viruses and bacteria. Cinnamon is very beneficial for diabetics as it stimulates insulin production and helps lower blood sugar levels.

Cinnamon is also useful for the blood: it contains cinnamaldehyde, which prevents the formation of blood clots. Cinnamon lowers blood cholesterol levels and reduces the risk of cardiovascular disease. Finally, the smell of cinnamon improves memory.

Tangerines

In winter, there are not too many fruits, but citrus fruits and, in particular, tangerines reign supreme. It is an excellent source of vitamin C.

These fruits also contain vitamins D, K, B1, B2, useful minerals and essential oils. Thanks to this composition, tangerines fight avitaminosis, increase immunity and are very useful for colds. They even lower your temperature a little if you are sick. And the peel of tangerines relieves cough and improves digestion.

Bonus! Cod liver

Fish and seafood can be eaten during the Nativity Fast. And that’s great, because with cold-blooded ones, we get an excellent source of complete, highly digestible animal protein, essential fatty acids and vitamin D.

One of the best sources of vitamin D — cod liver, in addition, it contains up to 65% fish oil, and these are healthy omega-3 fatty acids. The third important component in the cod liver is vitamin A, which is needed to maintain the beauty of the skin, hair, nails, eliminate dryness and brittleness.

Finally, cod liver contains a large amount of mineral elements: sodium, potassium, cobalt, magnesium, iron, calcium, fluorine, phosphorus, sulfur. It is very rich in iodine, the daily value of this element can be obtained from 45 grams of the product.

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