See your immune system as the army of your body: He has sworn to defend you against all those who threaten him, whether foreign or local. There are a bunch of different soldiers who make this possible. Your immune system protects you from disease, infection and helps you recover after an injury.

As the number of coronavirus cases continues to increase worldwide, it is important that we take as many precautions as possible to protect our health. In addition to regular physical activity, it is our diet that will play an important role in the control of our immune system. Feeding our body with certain foods can help maintain a strong immune system. If you're looking for ways to prevent colds, and the flu, the first step should be a trip to your local grocery store. Plan your meals to include these powerful immune system boosters.

Non-starchy plants

Seemingly barbaric, it is simply vegetables not rich in starch. Almost every doctor and nutritionist in the world will tell you to eat vegetables to stay healthy. But when it comes to strengthening your immune system, starchy vegetables like potatoes are not meant to boost your immune system. Instead, eat green vegetables like spinach and kale, which will help your immune system to function properly, from the skin to the gut.

Non-starchy vegetables are very low in calories and have a high water content. Yet they present a impressive nutritional profile and provide you with almost all the vitamins and minerals you need.

Opt for garlic as a condiment. Your bad breath will probably be felt even at the neighbor's house, but it is a great food. It's a antioxidant which helps fight against the aging of your cells. It is rich in minerals (calcium, magnesium, potassium) and in trace elements (iron, zinc...). All these elements participate in the proper functioning of our body.

Non-exhaustive list of non-starchy plants: artichokes, asparagus, bean sprouts, Brussels sprouts, broccoli, cauliflower, cucumber celery, eggplant, mushrooms, onions, green salad, spinach, tomatoes, turnips, zucchini ...

Fermented foods

We encourage you to add a lot of fermented vegetables (processed by lactic acid bacteria), like kimchi or sauerkraut in your diet. These foods boost your immune system and help create a healthier gut microbiota that could protect you from infections.

Easy to prepare at home, sauerkraut has been around for centuries. It is rich in fiber, as well as vitamins A, C, K and various B vitamins. It is also a good source of iron, manganese, copper, sodium, magnesium and calcium. Spicier than sauerkraut, kimchi is also a form of fermented cabbage and other vegetables. It contains vitamins A, B1, B2 and C and minerals such as iron, calcium and selenium.

Non-exhaustive list of fermented foods : sauerkraut, kimchi, kefir, yogurt, kombucha, miso, pickles, lemons…

For those with a fragile stomach (stomach diseases, allergies, intolerance, irritable bowel, SIBO ...) or who wish to avoid bloating prefer a diet low in FODMAP's:

Fruits : Lemon, ripe banana, blackcurrant, strawberry, raspberry, passion fruit, orange, rhubarb, pineapple, grapefruit, clementine, blueberry, blackberry, orange, melon.

Vegetables : Carrot, green bean, zucchini, palm heart, celery, parsnip, red pepper, lamb's lettuce, endive, cucumber, pumpkin, squash, radish, spinach leaves.

Legume : Lentils, chickpeas, red beans ...

starchy : Cereals containing gluten (rye, oats, wheat, barley, spelled, triticale)



We favor meat, fish and poultry if we are omnivorous. If you don't eat it, then take grains and legumes. Proteins are a building block of the tissues and organs of our body, making them essential for rebuilding healthy cells. They are essential for us because our organism does not know how to make them from other nutrients. The only way to get protein into our body is to eat.

Non-exhaustive list of protein-rich foods:

Animals: eggs, white meat, red meat, fish and seafood, lean meats (watch out for salt), cheeses and dairy products.

Plants (combine source of cereals and source of legumes because the portions of vegetable proteins alone are incomplete): rice + lentils, rice + beans, wheat + chickpeas, corn + black beans, nuts, seeds, mushrooms, dried fruits ...


The water

Water is of the utmost importance, whether you are trying to avoid getting sick or are already fighting a cold. Drinking fruit juice or soda when you are in poor health will only cause your blood sugar to drop, making you feel worse.

As our body's fluid needs increase when we are fighting an infection, drinking two more cups of water in addition to your daily minimum can fuel the regeneration of lymphatic cells that fight the immune system to make your body feel stronger.

Soups and stews (which provide amino acids and minerals that strengthen the immune system) can be soothing because the heat helps decongest. Chicken soup also provides more protein and will keep you hydrated. It's not for nothing that it's called grandmother's penicillin!

The foods you love

We have to choose foods that we enjoy. As part of the fun, trying to balance meals with a combination of fruits and vegetables, high protein and carbohydrate foods can help us meet the nutrient needs to keep the immune system working and help us too. to keep our energy and blood sugar levels stable. In this way, we also avoid cracking!

It is also important to remember, especially in these difficult times, that staying healthy does not necessarily mean depriving yourself.

Variety is the key to good nutrition. Eating just one of these foods will not be enough to fight a cold or flu, even if you eat them constantly. Pay attention to the portion size and the recommended daily intake so as not to consume too much of a single vitamin and too little of the others.

Eating well is a good start, and there are other things you can do to protect yourself and your loved ones from the flu, colds, and other illnesses. These include reducing your sugar intake, staying hydrated, exercising regularly, getting enough sleep, and managing your stress levels.

Bonus: food supplements

The little boost that helps you reach your full potential.

The Miraculous shakes up the traditional cures of food supplements thanks to a formula 100% natural and vegetable in the form of Gummies. A delicious taste based on fruit pectin and a melting texture that chews like a candy ... All without added sugar!

An innovative galenic succeeding in the bet to combine health benefits and taste pleasure

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