One of the important means of warding off pathogens is the body’s dynamism and immune protection. Eating foods that increase the production of white blood cells and antibodies in the body can also promote immunity against infections and harmful effects. We have highlighted two energizing “superfoods”.
Sourdough bread
Digestive, remineralizing effect
Most bread is made with yeast, which makes the dough rise quickly, so we find the appearance of the bread more attractive when buying it. However, sourdough bread (baked from fermented dough) can be more beneficial for us: it contains enzymes and lactic bacteria that improve the absorption of minerals (magnesium, iron, zinc…) in the body. If it is made from whole grain flour, it makes the bread more digestible and lowers its glycemic index (which refers to the ability of certain foods to raise blood sugar).
How to get the most out of it?
A slice of it in the morning, with a little honey; as a vegetable or fish sandwich for a quick lunch; 1 slice for dinner in the evening.
Recommended quantity: 40-60 g per day (2-3 slices of bread)
Fatty fish
Favorable sources of omega-3
Omega-3 unsaturated, essential fatty acids have a beneficial effect on brain function and contribute to the prevention of cardiovascular diseases, as well as contribute to the proper functioning of the immune system.
Some vegetable oils (e.g. rapeseed, walnut oil), oil seeds, nuts, chia seeds, soybeans, pumpkin seeds, etc. are included, but fatty fish are perhaps the best sources. They also provide the body with extra vitamin D, which is important for activating the immune system.
How to get the most out of it?
• Give preference to smaller fatty fish such as mackerel, herring or sardines. They may be less contaminated than large fish (e.g. tuna).
• As a freshly prepared food, we can make the best use of its active ingredients. But canned fish in oil is also a good choice.
Recommended quantity: It should be included in the menu 1-2 times a week.
Source: Galen
Source: www.patikamagazin.hu
