August 9, 2022

Build immunity for autumn – what natural ingredients to include in your daily diet

In September, it is worth taking care to strengthen the body's immunity to make it easier to móhead to fight the cold and flu. What steps can we take to naturallyób mentionóc body and immune system? You should certainly bet on physical activity and a healthy diet rich in vitamins, minerals and antioxidants. If we also take care of healthy sleep and reduce stressful situations, we will be ready for the autumn weather change. What is worth eating prócz fruitów and vegetables?

Pickles

During pickling, the sugars contained in vegetables and fruits change into lactic acid, whichóry creates favorable conditions for the growth of beneficial bacteria. They populate the intestines and regulate the metabolism of any body. Silages also have an impact on immunity, as they help protect against infections. During the fermentation process oprócz valuable vitamin C are produced róAlso A, E, K and magnesium, calcium, phosphorus and potassium. Of course ogórki and cabbage are the most commonly used vegetables for pickling in Poland, but remember that for this process róequally well we can use apples, radishes, beets or olives. It is worth experimenting and diversifying your menu. Fans of oriental flavorsów can reach, for example, for Asian kimchi.

Fermented milk products

Fermented dairy products work on a similar principle as above. Like pickles, they contain lactic fermentation bacteria, które have a positive effect on the microflora of the digestive tract, reduce the symptoms of lactose intolerance and support the immune system. It is now popular to say that the intestines are our second mózg. This is true because róThe balance of intestinal bacterial flora is essential for the proper functioning of the entire body. Products such as kefir, yogurt and buttermilk are counted among natural probioticsów. Not sure what snack to reach for between meals? An excellent and healthy choice will be natural Mrągowo Buttermilk, która not only refreshes, but also improves metabolism and facilitates the assimilation of ingredientsóin nutritional, whichóre we consume. Just one glass of this milky drink is enough to meet more than 20% of the daily requirement for bone-strengthening calcium.

According to the recommendations of doctors and nutritionistsów fish should be eaten at least twice a week. Unfortunately, Poles have far too few of these in their menus, especially fatty and seafood ones. It is species such as mackerel, sardines, tuna, salmon and even herring that provide the necessary unsaturated acid for building immunityóin omega 3. We can find in them róAlso important vitamin D, whichórą is worth supplementing, especially in autumn and winter for the sake of strengthening the immune system. According to 2019 data from the Institute of Agricultural and Food Economics, we consume approx. 13 kg of fish per year, while the European average is more than 24 kg . An example of a country in whichóhe country where fish is very popular is Portugal, where a statistical resident eats nearly 60 kg of fish a year.

Nuts

They are an excellent source ofóa source of unsaturated acidóin fatty acids, whichóre regulate metabolism and prevent the accumulation of unnecessary body fat. These are rich sources ofóThe amount of zinc and selenium. It is advisable to include in the daily menu a handful of rót h e t y p e o f sortsóin a nutów. They are quite caloric, so you can not overdo this form of healthy snack or side dish. Even a small amount of them reduces the feeling of hunger. So it is not without reason that they become indispensable ingredients in weight-loss diets.

Good and valuable products are worth combining with each other. With simple recipes, you can prepare a tasty and wholesome dish yourself, whichóra will positively affect our immunity and strengthen the body before the autumn season.

Recipe: Salmon with buttermilk dressing with roasted vegetables

Ingredients

  • 600 g of raw salmon in 4 pieces
  • 6 potatoów
  • 1 large zucchini
  • 4 cloves of garlic
  • handful of leavesóin basil
  • olive oil
  • sól, pepper
  • 1 lemon
  • Lemon juice to taste

Buttermilk Dressing:

  • 200-250 ml Buttermilk Mrągowska
  • juice of half a lemon
  • 1/2 clove of garlic
  • a few sprigs of fresh thyme
  • sól, pepper to taste

Place the fish on a baking sheet lined with paper. Drizzle with olive oil, season with salt, and place a slice of lemon and thinly sliced garlic cloves on each piece. Wash potatoes thoroughly, unpeeled cut into quarters sprinkled with olive oil arrange next to the salmon. We do the same with washed zucchini. Sprinkle the whole thing at the end with lemon juice. Put for 15 minutes in an oven preheated to 160°C. Chop garlic finely and mix it with the rest of the dressing ingredients. Set aside. Remove roasted vegetables and salmon to a plate sprinkle with basil leaves. The whole dish is served with a buttermilk dressing.