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Foods To Boost Your Immunity

Foods To boost your immunity

 

Dark nights will be drawing in and the season of colds will begin.  My Fittplan has the following Foods incorporated in your healthy meals.  These will help you stay on top form.

 

Lean Protein Foods

In order to maintain a strong immune system these foods are essential.  Protein helps our membranes to keep healthy along with other major cells and organs in the immune system.

The following foods are what you need to be eating:

Eggs, Dairy, Soya milk, tofu, pulses, nuts and seeds, qourn, chicken, fish but limit red meat.o

Aim for one portion with each meal

 

Vegetables

Hopefully we will all know the importance of the humble vegetable.  They are packed with antioxidants which include polyphenols (fight inflammation) Dark green vegetables, peppers and potato provide vitamin C, they stimulate the formation of antibodies.  Also, orange and dark green vegetables contain beta carotene which is then converted into Vitamin A.  The benefits of vegetables are endless.  Aim for at least 3 portions a day.

 

Oily Fish

I’m sure we have all heard of Omega 3 essential fats, these fats help reduce Interleukin-6

Which is another inflammation promoting protein in our body.  Try to eat at least one portion a week of either fresh, frozen or canned salmon, mackerel, sardine.  However with canned Tuna the Omega 3 may have removed, check on the tins.

 

 

Salmon Noodle soup

Ingredients

Serves 4
1 litre of low-salt chicken or vegetable stock
2 tsp Thai red curry paste
100g flat rice noodle
150g pack shiitake mushroom, sliced (or what you like)
125g pack baby sweet corn, sliced
2 skinless salmon fillets, sliced
juice 2 lime or 1/2 lemon
1 tbsp reduced-salt soy sauce
 
Method
 
Pour the stock into a large pan, gently bring to the boil, add in the curry paste.
Pop the noodles in and cook for around 8 mins, add the baby sweetcorn and mushrooms and cook for 3 to 4 minutes
Add the Salmon, ensuring the salmon is cooked through.  Take off the heat, add the lime juice and soy sauce.
Spoon into warm bowls sprinkle with coriander (optional) and serve
240 Cal per serving.

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