foods and dishes to maintain immunity –

In these difficult times, it is important to strengthen the immune system – so that our body is resistant to viruses and bacteria. For this, among other things, it is worth including foods and dishes in the diet that help maintain immunity.



The substance allicin is an essential oil that is not found in garlic itself, but is released when it is consumed. Allicin blocks the enzymes that help the penetration of viruses into our body. This substance is dangerous for all kinds of fungi, parasites and microbes, which makes garlic so valuable for the immune system. True, the effect of allicin is rather short-lived, but still, its benefits are obvious.


Beetroot contains a lot of zinc, which strengthens the immune system. This is a great product for those who want to protect themselves from bacteria and infections.


Lemons, oranges and grapefruits contain an excess of vitamin C, which the immune system cannot do without.

Fish, linseed oil

We have combined these two products because they both contain omega-3s. Fish is also high in zinc. If you care about immunity, give preference to tuna or salmon: these fatty fish have enough Omega-3.


In terms of its qualities, ginger is a cross between citrus fruits and beets, combining these two products. Just like orange and lemon, ginger is rich in vitamin C. It has an abundance of zinc in common with beets. In addition, ginger contains vitamins A (retinol) and B. Retinol fights bacteria and helps the body heal wounds faster. bacteria, helps to strengthen nails, speedy healing of wounds. Vitamin B is not in vain considered the “energy vitamin”: it contributes to normal muscle tone and the functioning of the nervous system.

Dairy products

Various kinds of bio-yogurts, “supplied” with bifidobacteria, are useful not only for digestion, but also for immunity. Probiotics have been shown to help reduce flu symptoms in children, according to research. The most correct thing is to buy and use curdled milk and kefir with a minimum shelf life.


Rich in retinol and iron.


Source of vitamin C and carotenoids. The latter work as antioxidants and strengthen the immune system.


Such a seemingly simple product as a potato is also indispensable in protecting the immune system. Potatoes contain iron, zinc, magnesium, phosphorus and vitamin C.


Oddly enough, sauerkraut is the champion in vitamin C content, not lemons and oranges. Compared with the latest vitamin C in sauerkraut ten times more.

It is also important that this product is a natural probiotic.




  • Pickled seaweed – 400 gr.
  • Onion – 2 pcs.
  • Sauerkraut – 200 gr.
  • Beets – 2 pcs.
  • Pickled cucumber – 2 pcs.
  • Potatoes – 4 pcs.
  • Vegetable oil – 6 tbsp. l.
  • Salt to taste

Step by step cooking recipe

  1. After boiling potatoes and beets, put them in cold water for 15 minutes.
  2. Clean, cut into cubes. Also chop the cucumber and onion.
  3. Shred the cabbage.
  4. Put the beets in a bowl, cover with oil, leave for three minutes.
  5. Add the rest of the ingredients and mix.

seaweed salad


  • Seaweed – 300 gr.
  • Mayonnaise – 4 tbsp. l.
  • Egg – 5 pcs.
  • Black ground pepper to taste

Step by step cooking recipe

  1. Boiled (8 minutes) eggs in salted water, cool, peel and chop.
  2. Put the eggs in a bowl, send seaweed there, season with mayonnaise and pepper to taste.

Chicken and Broccoli Casserole


  • Chicken fillet – 1 pc.
  • Feta cheese – 200 gr.
  • Eggs – 2 pcs.
  • Broccoli – 1 pc.
  • Milk – 100 gr.
  • Pepper and salt to taste

Step by step cooking recipe

  1. Soak broccoli (fresh) in cold water for half an hour. Then cut off the florets and put the broccoli on a baking sheet.
  2. Add chopped fillet to broccoli.
  3. Whisk eggs with milk, salt and pepper. Pour onto a baking sheet and top with feta pieces.
  4. Bake for 45 minutes in an oven preheated to 180 degrees.

Ginger honey drink with lemon


  • Ginger (root) – 4 cm.
  • Honey – 2 tbsp. l.
  • Lemon – 1 pc.
  • Sugar – 1 cup

Step by step cooking recipe

  1. Peel and chop the ginger root, boil for half an hour in two liters of water along with sugar.
  2. After cooling, add honey and lemon, insist and strain.

Pumpkin soup


  • Pumpkin – 800 gr.
  • Ginger root – 2 tbsp
  • Chicken broth – 1 l.
  • Garlic – 1 clove
  • Chicken breast – 1 pc.
  • Red pepper, salt to taste

Step by step cooking recipe

  1. Boil the broth from the breast.
  2. Peel the pumpkin, chop it coarsely, put it in the broth and cook until it becomes soft. Get the pumpkin, pass through a blender, mix with the juice of grated ginger, garlic and spices.
  3. Put the breast fibers in the plates, pour the pumpkin mixture.

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