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Immunity Challenge

Welcome to the #immunitychallenge!

I believe that the most demanding challenge that we face every day and often fail to complete is to provide our organisms with a sufficient amount of vitamins, minerals and nutrients that maximise the efficiency of our immune system. Let me give you a handful of useful information that will help to guide you through your daily eating routine.

Immune system is nothing else but a range of defence reactions of our organism. Their main purpose is to protect us from an unwanted actions of antigens. Diet has a huge impact on the functioning of the immune system. Malnutrition as well as overeating may cause a decreasing production of Lymphocytes T (they are like our internal police that protects us from invasions of viruses and bacteria).

An ideal state for our organism is the state of homeostasis which is a sufficient balance of vitamins and minerals. In our diet there is a few important components we should make sure are not missing:

Substances that have the ability to absorb free radicals of which excess can lead to development of different sorts of inflammations that are a base of many civilisational illnesses (atherosclerosis, diabetes, tumours or Alzheimer).
There is more antioxidants in vegetables than fruits. Their richest sources are: garlic, onion (especially spring onion), kale, spinach, brussels sprouts, broccoli, arugula, choke berry, red grapes, black lilac or berries as well as dark chocolate, soy and products that are made of soy (tofu, tempeh, miso) and oats. One of the most powerful antioxidants is hibiscus infusion.

We should make it a habit to have fruits and vegetables in our diet (best to keep them seasonal with some exceptions but at the same time with the least thermal treatment possible), also seeds, nuts, grains and legumes. We should minimise the consumption of rafined products (white flour, white sugar, sweets).

Omega-3 and Omega-6 fatty acids (those that we cannot produce on our own and we need to  absorb them from food) play a crucial role in building a strong immune system. Fatty acids are a part of the lymphocyte cell structure.
Best sources of fatty acids are:
Omega-3: linen oil, ground linseed, chia seeds, walnuts, hemp oil and rapeseed oil
Omega-6: grape seed oil, sunflower seed oil, corn oil or soy oil.
Bear in mind the importance of balance. If you eat too much of Omega-6 the inflammations in your body may intensify.

Those three vitamins are one of the strongest antioxidants. They need to be taken in together with the food we consume. Best sources of Vitamin C are: fruit of wild rose, black currant, red pepper. Beta-carotene (Vitamin A) is a component of: cooked pumpkin, raw kale, sweet potatoes, raw carrot and spinach. Vitamin E you can find in: sunflower seeds, cooked broccoli, almonds and rapeseed oil.

Vitamin D is really a hormone and is created in our organism as a result of our daily exposure to sun. It has a huge impact of our immunity and it stimulates it to reduce inflammations. On a plant based diet there is no possibility to obtain Vitamin D from food. So from October until May supplementation is recommended.

Vitamin B help our immune cells to increase the speed of reaction to pathogens.

Vitamin Bomb Smoothie
Ingredients for 2 portions:
1 handful of spinach
1/2 of handful of parsley
1 glass of berries of choice
1 spoon of amla
2 cm piece of turmeric
A pinch of black pepper
1 spoon of linen oil
3-4 dates
1 banana
1 spoon of matcha
A pinch of cinnamon
1 spoon of aloe vera juice
200-400 ml of soy milk

Mix all of the ingredients. Cool it before serving

Wild Rose and Hibiscus Infusion
Ingredients for 1 portion:
1 spoon of wild rose fruits
1 spoon of hibiscus
1 spoon of dried black currant
1/2 of sliced lemon

Pour boiling water over all of the ingredients. Cover it and leave for 10-15 minutes.

Carob chia pudding with Orange-banana mousse and nutmeg
(without sugar and fat)
Ingredients for 4 portions:
120 g of chia seeds
1 l of soy milk
2 pinches of cinnamon
1 spoon of vanilla essence
4-5 spoons of maple syrup
Pinch of salt
4 ripe bananas
Juice from 1 orange
Pinch of nutmeg
4 spoons of coconut chips

Heat up the plant-basen milk and bring it close to boil. Add maple syrup and spices. And chia as you mix everything together to avoid clumps. Take it off the kitchen and leave it to swell and cool down. Chop the banana in 1/2 cm pieces and place them in a small pot. And Orange juice and piach of nutmeg. Bring it to boil and cook for 7 minutes. Leave it to cool down. But it in a jar 300 ml – up until 2/3 of its height. Cover it gently with banana mousse and use coconut chips for garnish.

Enjoy the recipes and work on boosting your immunity. Join Vegan Culinary Course to learn more about healthy cooking step by step.


Michael David