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Boost your immune system via your diet

The boosting of the immune system can be achieved by incorporating simple foods into our daily diet. Let's see what those foods are and how they protect us.


Linseed is first on the list of excellent immune-system foods. At the same time, regular consumption seems to reduce the risk of cardiovascular disease. This property is due to its high content of omega-3 fatty acids and antioxidants. It is good to buy the whole fruit and grind it right before you consume it, because you can get the most out of your antioxidants that way. If you do not have time to grind a small amount daily, you can just prepare your yoghurt with two tablespoons of linseed from the day before. Thus, the body can absorb more readily the valuable nutrients. To boot, it can also be added to salads or cooked food, as its vegetable fibers can make each meal more satiated and nutritious.

Red peppers

Pepper is one of the most nutritious foods that we should choose regularly. It is a vegetable rich in fiber, which is also an excellent source of vitamin A and C, antioxidants and improves the saturation and smooth functioning of the metabolism. A red pepper has about 209 mg of vitamin C, while an orange contains about 60 mg and the daily requirement of an adult non-smoker is 75 mg. Therefore, it is a very nutrient-rich vegetable. Also, many studies associate the consumption of hot peppers with increased metabolism and decreased appetite.

Strained yogurt

Worldwide, Greek yoghurt is considered one of the most beneficial dairy products. The way it is made makes it low in lactose and rich in protein and probiotics. The main role of probiotics in modern nutrition is to balance the microflora of the intestine. But they seem to be able to limit irritating symptoms of diseases of the gastrointestinal tract, such as Irritable Bowel Syndrome and Chrohn's disease. At the same time, regular consumption of probiotics is related to immune enhancement, protection of the urogenital system from infections and prevention of bowel cancer. A cup of yogurt can cover up to 45% of an adult's calcium needs per day. For better absorption of calcium, combine it with fresh fruits such as strawberries, berries and apples.


Walnuts are one of the richest and most nourishing nuts, which can help boost the immune system and improve body weight. Walnuts are very rich in omega-3, fiber, magnesium and vitamin E. It seems that four whole walnuts a day can meet the body's natural anti-inflammatory omega-3 fatty acid needs. Walnuts are also a good source of fiber and protein, so they have a low glycemic index, so they contribute to satiety and increase the chances of losing weight.

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