21 DAY Mediterranean Diet Challenge DAY#15

Welcome to Day #15 

Today it’s all about immunity. We all want a strong immune system, especially now! Our immune system is influenced by many factors, including food. Research shows that a single nutrient is not what makes our body stronger, but a combination of nutrients and eating patterns.

The Mediterranean diet in its entirety offers the ideal combination for building a strong immune system. Let’s see some of the nutrients and foods that are involved.

Immune Boosting Foods and Nutrients

Vitamin C
Known as a vitamin but also as an antioxidant, there is evidence that it can help the immune system when under stress. In the Mediterranean diet, citrus fruit are typically consumed in the winter months and are a main source of antioxidants.
Sources: citrus fruit (including lemon), peppers, tomatoes, potatoes cauliflower.

Zinc is a mineral that plays a role in the production of immune cells. A deficiency of zinc will affect your immune system.
Sources: beans (garbanzo, split-pea, lentils, peas), nuts, tahini, eggs

Studies have shown that probiotics have a beneficial effect on the immune system.
Sources: yogurt, kefir, sourdough bread, olives (not cured with lye).

Phytochemicals and compounds in onions and garlic
Both of these contain compounds and phytochemicals that have anti-inflammatory, anti-viral and antibacterial properties.

It is a substance found in cruciferous vegetables and has inflammatory and anti-viral properties.
Sources: broccoli, cauliflower, cabbage, kale, brussels sprouts 

Vitamin D
Provides protection from getting sick in the first place but also reducing the severity of infection. Research has shown that individuals with low vitamin D levels may be more susceptible to upper respiratory tract infections.
Sources: eggs, fatty fish, mushrooms 

Today’s New Challenge: Have an immune boosting meal

In addition to that, have a meatless Monday and consume 2 herbal teas. Below I have included a menu rich in immune boosting nutrients that is also meatless. 

One-Day Mediterranean Immune Boosting Menu

Breakfast: ½ cup yogurt sprinkled with sunflower seeds or other nuts + 1 tsp honey and 2 mandarins or 1 orange

Dinner: Greek Omelet with Feta Cheese* + leftover chickpea salad or leafy green salad or cooked greens. You may accompany with a slice of whole grain bread.

Snack: carrots and red bell pepper sticks with Lentil Dip with Tahini and Lemon*.

Alright we'll see you tomorrow!

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