What foods should you focus on to strengthen the immune system?

What foods should you focus on to strengthen the immune system?

What foods should you focus on to strengthen the immune system? – Our immune system plays a crucial role in protecting us against diseases and infections. This defense system can be greatly influenced by our daily diet. The right nutrients can boost our immunity, helping us stay healthy. But to prepare nutritious dishes, it’s just as important to master certain culinary techniques, especially the selection and use of the right knives. A well-sharpened knife suitable for the task not only facilitates preparation but also preserves the nutritional qualities of the ingredients. Through this article, we will explore essential cutting techniques and provide specific recipes to boost your immune system.

How to boost your immunity: 3 recipe ideas

1 – Kiwi, Strawberry, and Spinach Salad with Lemon Dressing

To prepare this salad, use a well-sharpened knife to delicately slice the kiwis and strawberries to preserve their shape and texture. Spinach, rich in vitamin C, can be roughly chopped to add volume and texture.

This salad, drizzled with freshly squeezed lemon dressing, is not only delicious but also a true immune booster thanks to the abundance of vitamin C from the fruits and spinach.

2 – Lentil Soup with Turmeric and Ginger

Turmeric and ginger, known for their anti-inflammatory properties, are the stars of this comforting soup. Use a slicing knife to finely chop the onion, releasing its essential oils and optimising its flavour.

Carrots can be diced uniformly for even cooking.

Lentils, an excellent source of zinc, complement this soup that supports immunity while warming the heart.

3 – Quinoa Bowl with Roasted Vegetables and Salmon

This dish starts with preparing the vegetables that will be roasted. A good chef’s knife allows you to cut the vegetables into uniform pieces, ensuring even roasting.

The salmon, sliced cleanly, retains all its texture and beneficial omega-3s during cooking. Served on a bed of quinoa, this dish is not only nutritious but also complete, offering a variety of textures and flavours that appeal to the whole family.

What vitamins are essential for the immune system?

How do you incorporate vitamin C into your diet? Known for its antioxidant properties, vitamin C is abundant in citrus fruits like oranges and grapefruits, as well as in red peppers and kiwis.

It helps prevent infections by stimulating the production of white blood cells, which are at the forefront of your immune defense.

And vitamin E, do you have enough in your diet? Present in nuts, seeds, and vegetable oils, it protects cell membranes from damage caused by free radicals.

Vitamin D, often overlooked, is also vital. It is primarily obtained through sunlight exposure, but it is also found in fatty fish and fortified products. It plays a crucial role in regulating and boosting your body’s immune function.

What are the superfoods to boost your immunity?

Garlic and onions, for example, are not only perfect for adding flavour to your dishes, they also possess natural antiviral and antibacterial properties that can help fight infections. Regularly incorporating garlic and onions into your meals can boost lymphocyte immune cells, thus increasing your defense against diseases.

Ginger and turmeric are also staples of healthy cooking. Their ability to reduce inflammation and stimulate immune production makes them superheroes in your kitchen. A cup of ginger tea can soothe a sore throat while boosting your defenses.

Turmeric, often used in curries and soups, is renowned for its antioxidant and anti-inflammatory properties, contributing to the overall health of the immune system.

Berries, rich in antioxidants like anthocyanins, help protect your cells from free radical damage and strengthen your immunity. A simple handful of fresh berries like blueberries or raspberries can not only beautify a bowl of yogurt or cereal but also offer additional defense against diseases.

How can probiotics and good gut health improve your immunity?

Gut health is often called the “second brain” of your body, playing a crucial role in your overall well-being, including your immunity. A healthy gut, populated with a variety of beneficial bacteria, is essential for an effective immune system.

These bacteria, or probiotics, help digest food and produce vitamins while protecting against pathogens.

Regularly adding yogurt, kefir, or fermented foods like sauerkraut to your diet can increase the diversity and strength of your intestinal microbiome, which in turn strengthens your immunity.


Adopting a diet rich in beneficial nutrients is an essential step to support and strengthen the immune system. By integrating superfoods, vitamins, minerals, and probiotics into your daily life, you’re not only making a choice for your immunity but for your overall health. Thus, every meal offers an opportunity to improve your well-being, reduce your susceptibility to diseases, and increase your vitality.

Poppy Watt

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