Don’t allow stress to ruin your health. Here is the super powerful and very simple recipe to boost immunity, especially during coronavirus pandemic.
The mix we a going to give you a recipe for, is highly nutritional: a teaspoon of it is much more nutritious than a large bowl of potato chips.
Many nutrients contribute to your overall health, but to strengthen your immune system the following ones are crucial: Vitamins A, B, C, D and E, zinc, iron, magnesium, and selenium.
It’s important to mention that only natural foods, not supplements, can give your immune system such a powerful boost.
What and Why Is Included
Rich in protein, vitamins and minerals, this balanced and delicious mix provides the building blocks for a healthy immune system.
It includes 10 ingredients: almonds, Brazil nuts, walnuts, pumpkin seeds, sunflower seeds, dried apricots, dried plums, raisins, lemons, and honey.
The only limitation for this mix is the intolerance to certain components. If you are not sure about it, consult with your doctor or simply remove that component from the ingredient’s list.
Almonds for Vitamin E
Almonds have phenomenal content of vitamin E – 26mg/100g – 175% DV (Daily Value)! Only one serving of almonds (23 almonds which equals 1 ounce, ¼ cup or about 1 handful) has 58% DV!
Vitamin E is a powerful antioxidant that stimulates immunity by neutralizing harmful free radicals. Free radicals are unstable atoms, molecules, or ions that are highly chemically reactive because they contain unpaired electrons. To become more stable, they take electrons from other atoms damaging cells and leading to a number of diseases, including diabetes, cancer, heart disease, and faster aging.
Numerous studies have shown that people who ingest high levels of vitamin E are actually 30-40% less likely to get sick of many commonly spread diseases.
Brazil Nuts for Selenium
Brazil nuts are the richest dietary source of selenium in the world – a one-ounce serving of 6 nuts supplies 774% DV!
Selenium is a core-component of the antioxidant enzymes that activate many processes of free radicals fighting. It not only gives an incredible boost to the immune system but also reduces the risk of certain cancers, increases testosterone and sperm production, libido and sperm motility. Ahsan U, Kamran Z, Raza I, et al. in the paper “Role of selenium in male reproduction – a review” (2014) has shown that selenium and various selenoproteins improve male reproductive performance and protect against oxidative damage to spermatozoa. It’s important to note that this effect was only associated with selenium obtained from foods, not supplements.
A WORD OF CAUTION: deviation from the optimal content of dietary selenium, both above or below may cause multiple health abnormalities.
Walnuts for Vitamin B6 and Magnesium
100 Grams of walnuts have 25% DV of Vitamin B6 and 39% DV of magnesium.
Vitamin B6 (pyridoxine): Vitamin B6 helps to boost the immune system during times of anxiety due to the fact that B6 is crucial for dopamine and serotonin production. B6 can help the body manufacture neurotransmitters, such as serotonin, which aids in the body’s ability to cope with depression, stress and anxiety.
Magnesium calms down the nerves. It is excreted in larger amounts when you’re under stress. Yet, according to the USDA, an estimated 57% of Americans are deficient in this important mineral.
Pumpkin Seeds for B Vitamins, Iron, Zinc, and Magnesium
Pumpkin seeds are an excellent source (20% of the Daily Value and higher) of protein, dietary fiber, Vitamin B3 (niacin), iron, zinc, manganese, magnesium, potassium, and phosphorus. The seeds are a very good source of Vitamin B2 (riboflavin), and Vitamin B9 (folate).
B Vitamins have been called the “happy vitamins” or “anti-stress vitamins” because they can improve your mood and increase your tolerance to stress.
- Vitamin B6 is crucial for dopamine and serotonin production.
- Vitamin B2 converts biochemical energy from nutrients into adenosine triphosphate (ATP) – the engine of our body.
- Vitamin B3 helps boost the immune system during times of anxiety by supporting the functions of the nervous and digestive system.
- Vitamin B9 Folic acid is an essential vitamin needed for energy. The body is unable to produce folic acid on its own. If there is a deficiency in folic acid, people may experience depression and fatigue which may produce higher levels of stress.
Iron is an active component of hemoglobin that delivers oxygen to every cell in the body. It is the nutrient that keeps our immune system strong. The presence of vitamin C (such as citrus fruits) increases its absorption from nuts.
Zinc. Pumpkin seeds are loaded with zinc. Zinc is a great immunity booster because it is required for the function of over 300 enzymes. It promotes happy hormones production which is of vital importance in the stressful situation. Also, zinc is the mineral that essential for the men’s health.
Sunflower Seeds for Phytosterols and Vitamin E
Sunflower seeds are packed with phytosterols – 270-289 mg/100 g.
Phytosterols offer immune-enhancing properties and can activate the cells that regulate immunity. They also have anti-inflammatory properties and help lower the release of the stress hormone cortisol and specific immune factors linked to disease.
Dried Apricots for Provitamin A and Iron
Vitamin A. This beautiful orange dried fruit is full of a powerful antioxidant – provitamin A. It helps regulate the immune system and protects against infections by keeping skin and tissues in the mouth, stomach, intestines and respiratory system healthy.
Dried Plums
Dried plums contain many vitamins and minerals. But what are they have been known for is being a common home remedy for constipation.
Raisins
This natural candy is quite rich in iron, therefore, it helps in treating anemia by providing you with the daily recommended intake of the mineral.
Lemons for Vitamin C
Vitamin C is an essential nutrient involved in the repair of tissue and the enzymatic production of certain neurotransmitters. It is a free radical scavenger that strengthens the immune system.
Honey
Honey is a powerhouse of antioxidants, which are very effective for the removal of free radicals from the body. Its antioxidant and antibacterial properties help improve the digestive system and boost immunity.
Now the Recipe Goes
Ingredients:
- Almonds – 1 cup
- Brazil nuts – 5 nuts
- Walnuts – 1 cup
- Pumpkin seeds – 1/2 cup
- Sunflower seeds – 1/2 cup
- Dried apricots – 1 cup
- Dried plums – 1/2 cup
- Raisins – 1/2 cup
- Natural wild flowers honey – 1 cup
- 2 Lemons
Preparation and method
- All nuts and seeds have to be raw and unsalted.
- Wash all the dried fruit and dry them with a paper towel.
- Pour lemons over boiling water and dry them with a napkin. Don’t peel the lemons. Cut them into large pieces, remove the seeds, and cut out the white core.
All ingredients should be grind in a grinder with a fine grate but you can also use a blender.
Grind all dry fruits first and put them into a large glass bowl.
- Then grind all nuts and seeds and put them in the same large glass bowl.
- Grind lemons with the zest and put them in the same large glass bowl.
- Add honey.
- Mix everything well.
- Place the mix into a glass jar, close tightly with a lid and keep it in a refrigerator.
Suggested use
Take 1 teaspoon before your meal 2-3 times a day for a one-month period. After a 2-week break the course can be repeated.
Please don’t forget to consume Vitamins B12 and D. Foods of plant’s origin don’t have them, but they play a crucial role in our body. The main sources of Vitamins B12 and D are: fatty fish, cod liver oil, beef liver, eggs, milk, and cheese.
Enjoy this delicious mix and be healthy!
