Written By
Cristiane Oliveira

Read a few tips from our nutritionist, Cristine Oliveira, on how to take care of your immune system. Give your health the extra boost it needs.

One should always have a balanced diet, however, food becomes an even more important issue to discuss when the modern world is fighting a pandemic. While it may not prevent contagion, it will certainly strengthen the immune system. This way, it’s easier for our body to fight off aggressive external agents.  In case of an infection, the well nurtured body will be stronger and will perform better in the fight against infections.

Eating fruit, vegetables and legumes daily to provide vitamins and minerals, is essential. Proper hydration is equally important, as well as, reducing industrialized food products, because these are pro-inflammatory agents (they are rich in saturated grain acids, sodium and refined sugar) that weaken our immune system. These can be cookies, snacks, chips, cakes, ice cream, pizzas, soft drinks, etc.

Immune System: 7 Foods To Boost Your Health

Peel more and unpack less!

  • Eat a variety of fruit and always include red fruits such as strawberry, blueberry, raspberry, cranberry, because they are antioxidants and contain nutrients that help the combat of your immune system.
  • Eat a variety of vegetables and always include dark greens, such as cabbage, spinach, watercress, rocket and broccoli, because they are excellent sources of vitamins, minerals and fibers that strengthen the immune system as well as benefit health in general;
  • Include probiotic in your diet, which are a source of “good bacteria”, which can strengthen the bowls and thus improve immunity. Yogurts, kefir, kombucha (probiotic drinks made from tea, sugar and a colony of bacteria and yeast. You can read about it in our article 
  • Bake several cakes and add flaxseed, ginger or pumpkin seed and others. Orange cake, carrot, banana are great choices to strengthen your immune system.
Immune System: 7 Foods To Boost Your Health

Immune Boosting Recipe

  • 4 ripe bananas
  • 2 eggs
  • ½ cup (160g) of brown sugar
  • ¼ cup (160g) of coconut oil or extra virgin olive oil
  • ¼ cup (160g) of oat bran
    • ¼ cup (160g) of rice flour
    • 1 teaspoon baking powder
    • Cinnamon to the taste


Preheat the oven to 350°F (180°C) and grease a 10 x 4.5-inch (25×10 cm) loaf tin.

Beat the eggs with the bananas kneaded, then add the other ingredients, mix everything very well and finally add the yeast.

Pour into little pans and bake in a preheated oven for about 15 minutes.  If you wish, you can add cocoa, chopped apples, rolled or chopped almonds, raisins, grated coconut or flaxseed or chia or sesame.

Let your creativity fly!

  • Include nuts in your diet, cashew nuts, peanuts, almonds, every kind of nuts is a sources of protein, zinc, selenium, vitamins of the B complex and vitamin E, act in reducing the processes of inflammation and oxidation of molecules in the body;
  • Turmeric, ginger, propolis, royal jelly are also anti-inflammatory foods;
Immune System: 7 Foods To Boost Your Health

Wherever possible, prefer organic food, as it is free of agro-toxins, which are potentially toxic substances and weaken the body, and for sure negatively affect your immune system.

Enjoy the moment, rethink your diet for life!

Health, peace and all the best.