A Collection of Recipes to Boost Immunity

To maintain a strong immune system, it is important to eat properly, providing the body with essential vitamins, minerals, and other nutrients.

Key Nutrients for Immunity

The following nutrients are critical for immune function:

• Vitamins A, C, D;
• Iron;
• Protein.

Vitamin A supports the health of epithelial cells, which line the mucous membranes of the respiratory tract, intestines, and skin. These cells act as a barrier against infections.

It also aids in antibody production and stimulates the activity of T-cells, key components of adaptive immunity.

Additionally, it helps prevent excessive inflammation by regulating the activity of immune cells.

Vitamin C is a powerful antioxidant that protects the body from oxidative stress (shielding cells from damage by free radicals).

In addition, it:

• activates phagocytes – cells that “consume” viruses, bacteria, and toxins;
• stimulates the production of interferons – proteins that inhibit virus replication;
• accelerates the healing of damaged tissues.

Vitamin D regulates both innate and adaptive immunity. It:

• activates T-lymphocytes – the “soldiers” of the immune system that destroy infected cells;
• reduces excessive inflammation, which is crucial in infections such as viral illnesses.

Iron is necessary for the formation of hemoglobin, which transports oxygen to tissues. Oxygen is essential for the activation and functioning of immune cells.

Iron also participates in the synthesis of cytokines – proteins that regulate immune responses.

Additionally, it influences the function of macrophages – cells that engulf pathogens.

Protein consists of amino acids that are essential for the synthesis of antibodies, cytokines, and other immune system proteins.

Glutamine (one of the amino acids) is a vital energy source for immune cells.

Arginine promotes wound healing and supports immune function.

About This Book

This book contains recipes for dishes rich in one or more of the nutrients listed above. Each dish in this book provides at least half of the recommended daily intake of one or more of these nutrients per 100 grams.

Each recipe specifies which nutrients it is rich in. Additionally, beyond the standard macronutrient breakdown (calories, proteins, fats, carbohydrates), it includes a comprehensive table of vitamins and minerals in the dish. Furthermore, various metabolic indices of the ingredients in each recipe are provided.

Enjoy your reading and bon appétit!