17/08/2020
In the days that no government agency or no popular media outlet is talking about immune health and how to support it, I think it is the time to look how to do it yourself and keep you immune health in good shape in long term.
Supporting the immune system is essential to good health. Many conditions that you may encounter in general population are determined on the health and integrity of the immune system. From colds and recurrent infections, through to allergies and to severe, debilitating auto-immune conditions. The most efficient approach to supporting immune function is a comprehensive plan involving lifestyle, stress management, exercise, diet that I am going to touch on weekly basis.
This week we are going to focus on diet and wonders of foods that can aid in healthy and strong immune system.
Beetroots are nature wonder super veg, that is in season now, so you can take the advantage of it while is straight from garden.
Beetroots have an excellent nutritional profile that includes plenty of essential vitamins, minerals, and antioxidants. They also contain unique bioactive compounds called betalains, which may benefit a person’s health.
Beetroots are a rich source of essential vitamins and minerals, including:
• folate, which is important for DNA and cell health and helps prevent anaemia (caused by folate deficiency)
• vitamin B-6, which supports metabolism of fat, protein and carbohydrate as well as red blood cell production
• calcium, an essential mineral for bone growth and strength, muscle contraction and proper blood clot
• iron, which allows red blood cells to carry oxygen, energy production and is essential for healthy cells, skin and hair
• magnesium, a mineral that supports immune, heart, muscle, and nerve function
• manganese, which contributes to the regulation of metabolism and blood sugar levels and reducing inflammation
• phosphorous, an essential nutrient for teeth, bones, and needed for the body to make protein for the growth, maintenance, and repair of cells and tissues
• copper, which plays a role in making collagen, maintaining bones and blood vessels, and supporting immune function and contributes to iron absorption
• zinc, which promotes wound healing, encourages normal growth, and supports the immune system fight off invading bacteria and viruses
Beetroots also contain other beneficial compounds:
• Phytochemicals give plants their colour and flavour. They also stimulate the immune system, minimize inflammation, and reduce oxidative stress.
• Betalains are responsible for the deep red colour of beetroots. These pigments have promising antioxidant, anti-inflammatory, and antitoxic properties.
• Nitrates refer to a group of organic compounds that improve blood flow and promote heart health.
Barszcz (Polish Borscht)
Our Polish Borscht recipe (Barszcz) is chock full of veggies and boasts a bright, sweet and sour flavour that makes it a perfect first course or warming meal.
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Soup
Cuisine: Polish
Servings: 3 people
Calories: 147kcal
Author: Sarah | Curious Cuisiniere
Ingredients
• 1 onion, diced
• 4 garlic cloves, minced
• 4 medium beets, peeled and cut into 1/2 -1 inch pieces
• 2 carrots, cut into rounds
• 1 celery stalk, diced
• 2 whole allspice berries
• 1 bay leaf
• 4 c vegetable stock (we prefer low sodium)
• 2 Tbsp apple cider vinegar
• 1/4 tsp ground black pepper
• Pinch salt
• Parsley and dill (to serve)
Instructions
1. Add onion and garlic in a large soup pot and cook over medium high heat, until the onion is soft (5 min).
2. Add beets, carrots, celery, allspice, and bay leaf.
3. Add stock and bring to a boil. Cook until the vegetables are tender (10 min).
4. Remove the pot from the heat. (If desired, you would strain the vegetables from your borscht now.) Stir the vinegar, pepper, and salt into the broth. Taste and adjust the salt and pepper as desired.
5. Serve with sprinkling of dill and parsley, if desired.
Nutrition
Serving: 2cups | Calories: 147kcal | Carbohydrates: 20.6g | Protein: 6.5g | Fat: 4.9g | Saturated Fat: 2.8g | Cholesterol: 10mg | Sodium: 1192mg | Fiber: 4.1g | Sugar: 13.5g
