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what to eat to strengthen the immune system – Italian Cuisine

what to eat to strengthen the immune system


A healthy and balanced diet is an excellent ally of the immune system. Find out here which foods to consume to strengthen the body's defenses against the attack of viruses and other pathogens present in the environment

These days there is a lot of talk about Covid-19 coronavirus with tones that oscillate between justified alarms and alarmisms that create panic and confusion. From a food point of view, here is a list of correct behaviors to always keep at the table, beyond the current situation.
The immune system, in fact, plays a crucial role in the defense of our body from pathogens, including any viruses present in the environment. One of the most effective ways to strengthen the immune system is to pay attention to nutrition. «The first rule to have a strong immune system is to follow a healthy, balanced and complete daily diet. The daily menus should never be without vegetables and seasonal fruit. This allows to provide the body with minerals, antioxidants, vitamins useful for its correct functioning ", says the nutritionist Valentina Schirò, specializing in food science. «There are several micronutrients that play a crucial role for our immune system. The lack or lack of these substances in the daily diet can be responsible for the altered functioning of the body's defense mechanisms. As a result, it can predispose you to a greater possibility of attack by pathogens and a greater risk of encountering infections ", explains the expert who explains here which foods to prefer at the table to strengthen the immune system.

Meat, eggs and fish

"Zinc is one of the micronutrients directly involved in the development and activation of the immune system. It has an antioxidant action. It also plays a central role in the growth and differentiation of immune cells. It helps maintain the integrity of the skin and mucous membranes which are real defense barriers against pathogens ", explains Valentina Schirò. Excellent sources are «beef, eggs, milk and its derivatives. This mineral is also present in fish, seafood and whole grains .

Sardines and milk

They ensure vitamin D. "This vitamin stimulates the proliferation of immune cells. Helps protect against infections caused by pathogens. It is also found in salmon, cod liver oil and egg yolk. To fill up on this vitamin, you must then go to the sun for at least half an hour a day, "advises the expert.

Seasonal fruit and vegetables

Orange vegetables and fruits are a mine of vitamin A. "This vitamin helps maintain the structural and functional integrity of the cells of the mucous membrane of the respiratory tract. This vitamin is also essential for the normal functioning of immune cells, "says nutritionist Schirò. The liver and eggs are good sources too. Vitamin B6 is also an excellent ally of our body's defenses. "It has an important role in the proliferation, differentiation and maturation of lymphocytes, the cells of the immune system as well as in the production of antibodies. It is found in legumes, potatoes, yeast and flour and whole grains, meat, fish and fruit, with the exception of citrus fruits .

Seeds and dried fruit

They are both good sources of copper. «This mineral has antimicrobial action in the proliferation of T cells and in the production of antibodies. Another good source of this mineral is fish. " An excellent ally for the proper functioning of the immune system is iron. «It is a component of the structure of enzymes essential for the functioning of immune cells. It is found in meat, legumes, whole grains and nuts. Some dark green varieties of leafy vegetables such as kale are also good sources, "concludes nutritionist Valentina Schirò.

Recipes to strengthen the immune system – Italian Cuisine

Recipes to strengthen the immune system


Can we try to stem the side effects of the typical flu viruses at the beginning of autumn? Of course: here are four recipes to strengthen the immune system that are easy to prepare even at home

The danger of seasonal ills can be averted by strengthening the immune system and try to stem the flu viruses even at the table? The answer is absolutely positive: just fill up with vitamin C, flavonoids and of many other useful substances for our well-being, contained in different ingredients to combine together, such as the four recipes to strengthen the immune system that we propose. Without giving up taste, of course.

Tomato and turmeric soup

We start by finely chopping one onion, from the known properties antioxidants, anti-inflammatory and above all antibacterial, and it is made to dry in a saucepan together with a clove of garlic and extra-virgin olive oil. When the onion becomes transparent, the garlic is eliminated and half a kilo of is added tomatoes cut in half, along with four teaspoons of turmeric powder. Mix everything well and blend with a drop of vinegar of Apple. Then add the tomato puree and a couple of ladles of vegetable broth and cook everything until the tomatoes become tender. Finally, add salt and pepper, a basil is added chopped with your hands and the dish is completed with gods flax seed toasted bread, some sliced ​​almonds and toasted bread.

Chicory and broccoli soup

The chicory roots help the spleen to produce antibodies, while broccoli contains important amounts of vitamin C. Using them for a regenerating soup that can strengthen the immune system is highly recommended. For this recipe, you must first start by preparing a liter of vegetable broth along with a carrot, a stalk of celery, a potato and two small onions. In the meantime, a kilo of chicory is salted and boiled in salted water, doing the same with a medium-sized broccoli, cutting the tops and removing the core and leaves. The important thing is to boil chicory and broccoli separately, in order not to lose its properties. Another onion is cut in round slices, to be withered over a low heat in a pan with oil and a piece of ginger (a real panacea in such situations not only in the form of decoction) reduced to slices. When the chicory is ready, it is passed in the pan with the onion, adding two ladles of vegetable broth. Add the broccoli tops and continue to cook everything, adding more broth if necessary. Finally, all that remains is to pour the soup in deep plates, perhaps even accompanying it in this case with toasted bread and a little oil.

Veal beat with ginger

In addition to classic soups, there are many other suitable recipes to prevent flu. For the veal beat with ginger, it is first necessary to finely chop a 400g fillet, cut into two slices fennel and three carrots and then peel and cut into wedges three radishes. At this point, peel a fresh ginger and finely chop it, then place it in a bowl with four tablespoons of oil, the juice of half a lemon, a pinch of salt and the green of the chopped fennel. Mix until you get one Vinaigrette, to be used to season meat and vegetables. Here is an easy and tasty idea to keep the flu away.

Scallops with orange and avocado sauce

First you need to eliminate the corals of six scallops, rich in potassium, magnesium and phosphorus, and cut his nuts into slices. Then you need to lightly tap between two sheets of baking paper and season them with lemon juice and salt. After doing marinate in the fridge for two hours the scallops, peel a ripe avocado and crush it with lemon juice, salt, pepper, a tuft of parsley minced, oil and three washers of shallot. At this point all that remains is to compose the dish with the marinated scallops, a little red fillet radicchio (which contains the fibers right for the regulation of intestinal balance) and an orange reduced to cubes.

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