Oatmeal for prebiotics
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For a complete and fiber-rich breakfast full of prebiotics (compounds that feed the intestinal microbiota), opt for porridge! Made with oat flakes, milk (plant-based or not), and often fruit, its recipes are endless and a real health asset by populating the intestine with beneficial bacteria. Plus, porridge is known to promote satiety, which should keep you satisfied until lunchtime. Let's go!
Fish for Omega 3
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Rich in omega 3, fish such as tuna and salmon are a precious aid in preventing inflammation, improving nerve impulse transmission, and boosting the immune system. To benefit from this, there are numerous recipes available, including the highly popular Pokebowl. By combining the benefits of its high content of good fats (salmon, avocado, etc.) and fruits, this dish will be your best health ally during this pandemic period. And on top of that, it's delicious...
A juice for vitamin C and antioxidants
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A simple tip to boost your immune system: load up on vitamins and antioxidants with fruit and vegetable juices! The best way to enjoy them: make them yourself at home or head to a juice or smoothie bar to benefit from the virtues of freshly pressed fruits.
Legumes for iron
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To get a good dose of iron, nothing beats a nice bowl with legumes! Lentils, dry beans, or chickpeas, these foods are not only rich in proteins but are also packed with iron, the lack of which can harm the immune system. There are several ways to showcase it on the plate: in hummus for purists, or in bowls in our favorite healthy spots!
Green tea for polyphenols
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Did you know that green tea is rich in polyphenols, an antioxidant that effectively helps fight against the flu? Easy and quick to prepare at home or enjoy in a cozy cafe to relax and vary the flavors, there is hardly a better solution to boost your immune system. So don't hesitate and stock up!
Oysters for Zinc
We can already see you coming. Yes, it's true that oysters are not to everyone's taste, but you should change your mind when you learn about their virtues. As an undeniable source of zinc, oysters are recommended in case of flu because they strengthen the immune system, especially in elderly people who tend to lack it. Now you know where to take your grandparents to eat next Sunday!
Mushrooms to reduce inflammation
Not only are mushrooms low in calories and have beneficial effects on gut flora, they could also contribute to the proper functioning of the immune system by increasing the proliferation of T lymphocytes, reducing inflammation, and improving the function of immune cells. An ingredient not to be overlooked when you can enjoy it sautéed, in sauce, or in comforting dishes like risotto or tagliatelle. Unbeatable!