Recipes for your defenses Recipes for your defenses

Eat foods that boost your immune system.  Here are some ideas.

The WHO states that incorporating fruit and vegetables in your daily diet reduces the risk of non-transmittable illnesses such as heart disease and some types of cancer.  Also, these food groups strengthen your immune system due to their content of vitamins, minerals, and antioxidants. Others such as legumes, fish, yogurt, and nuts are also beneficial for the immune system.

The Mayo Clinic  suggests making these recipes at home and incorporating these ingredients.

Vegetable omelet


  • 1 cup spinach
  • 4 eggs
  • 4 egg whites
  • 1 cup milk (recommended: skim)
  • 1.5 tsp dry mustard
  • 1 tsp rosemary
  • (as needed) spices
  • (as needed) pepper
  •  6 slices of bread
  • 1/4 cup onion
  • 1/2 cup bell pepper
  • 115 g cheese (recommended: low fat)


  • Preheat the oven to 190°C.
  • Beat the eggs, egg whites, and milk.  Add the mustard, rosemary, spices, and pepper.
  • Mix the spinach, bread, chopped onion, and chopped bell pepper. Add the previous mixture and stir until covered.
  • Put in the oven for 30 minutes. Then, sprinkle the cheese on top and leave in the oven for 15 more minutes.

Apple salad with figs and almonds


  • 2 red apples
  • 6 dehydrated figs (you can replace with any type of figs or another fruit of your choice)
  • 2 carrots
  • 2 stems of celery
  • 1/2 cup yogurt
  • 2 tbsp slivered almonds


  • Mix the apples, peeled and chopped, with the figs, grated carrots, and chopped celery. Add the yogurt and stir well. Cover with almonds and serve.


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