Immunité au top au coeur de l’hiver : nos conseils
Février et mars sont souvent des mois creux pour le moral, moins de lumière, plus de froid. On ressent le froid de l’hiver, on a envie de ralentir. C’est aussi le moment où l’on commence à attraper des rhumes et autres infections.
Notre corps a des défenses naturelles et pourtant il est courant de ne pas résister à ces envahisseurs. Comment expliquer cela ?
Après les fêtes, l’organisme a été malmené car nous avons trop mangé et on ne s’est pas forcément reposé. En effet, nos organes d’éliminations (reins, foie, poumons) ne doivent pas être surchargés afin que le corps ait toutes ses capacités de défense.
→ À lire aussi : Detox après les fêtes : quelques conseils simples
Aujourd’hui, dans cet article je vais vous parler de comment booster notre immunité dans l’assiette. Certains aliments sont justement adaptés pour renforcer immunité !
Avant toute chose, qu’est-ce qui peut nous indiquer que notre immunité est faible ?
La fatigue chronique et persistante est un premier signe, les infections fréquentes qui touchent les voies ORL, urinaires… mais aussi les petites blessures qui cicatrisent mal.
En quoi l’alimentation peut-elle impacter notre immunité ?
Manger nous apporte de l’énergie. Lorsque que l’on a une bonne énergie, il est plus facile de combattre les microbes. On a souvent remarqué que l’on tombe plus facilement malade lorsque l’on est fatigué. Avoir de l’énergie nous permet de fabriquer des anticorps en multipliant les globules blancs.
Quels aliments peuvent affaiblir notre système immunitaire ?
De façon générale, les aliments transformés n’aident pas à renforcer notre immunité. En particulier, tous les aliments riches en acides gras saturés comme les produits laitiers ou les aliments frits.
Un excès de produits animaux ou de sucreries acidifie l’organisme, ce qui l’affaiblit. Cet excès de toxines crée de l’inflammation. Et si celle-ci devient persistante et chronique, cela finit par solliciter le système immunitaire en permanence et l’épuise à petit feu, sans parler d’autres éléments perturbateurs qui s’y rajoutent bien souvent : l’alimentation excessive, la carence en vitamines et minéraux, peu ou pas d’activité physique…
Quels aliments privilégier pour une immunité au top ?
Pensez aux aliments riches en vitamines et minéraux d’abord !
• Les fruits et légumes de saison sont indispensables dans chaque assiette. N’oublions pas que la nature nous offre chaque saison ce dont nous avons besoin. L’hiver, nous retrouvons des légumes verts à feuilles, mais aussi toutes les courges colorées. (Psst, un joli calendrier des fruits et légumes de saison vous attend ici)
• Optez pour les céréales en version complète et demi-complète. En plus d’apporter plus de vitamines et minéraux dans leur enveloppe, elles ne dérégulent pas notre glycémie. Pensez à les prendre de qualité bio car ce sont dans les enveloppes qu’il y a le plus de pesticides.
• Assaisonnez vos assiettes avec de bons gras ! Les huiles de qualité sont indispensables pour la fluidité des membranes de nos cellules. À privilégier en plus de l’huile d’olive, celles riches en oméga 3 aux propriétés anti-inflammatoires : huile de noix, lin, cameline, chanvre. Ces huiles ne doivent jamais êtres chauffées, sous peine de perdre leurs bienfaits, et sont conservées au frigo, une fois ouvertes. Choisissez-les vierges et première pression à froid, de qualité bio. Si vous ne savez pas par où commencer, ou surveillez de près votre budget, tournez-vous vers les super mélanges tout prêts de la marque Quintesens, adaptés à votre âge et vos besoins.
• Boostez vos assiettes avec herbes et épices qui sont des superaliments ! Pour découvrir leur bienfaits, faites un tour sur notre article sur les épices Nomie. De façon générale, elles boostent toutes la digestion et donc l’assimilation des vitamines et minéraux, elles sont anti-inflammatoires et anti-oxydantes. En plus de cela elles apportent couleur et saveur dans notre assiette !
• On s’hydrate avec de l’eau, minimum un litre d’eau pure par jour que l’on peut compléter avec des plantes à infuser aux nombreuses propriétés (500 ml par jour). Le best de la saison le thym, antiseptique puissant et anti-bactérien. Nos chouchous en la matière : les infusions et les bouillons Chic des Plantes ! Pour l’immunité, tournez-vous vers l’infusion L’Elixir et les bouillons le Robuste et l’Enraciné.
• Et attention aux cuissons ! Respectez vos aliments en évitant de trop les cuire 🙂 Pour cela optez pour un peu de cru, si vous le digérerez bien, mais surtout des cuissons douces à l’étouffé basse température ou à la vapeur !
→ À lire aussi : Découvrir les cuissons douces et leurs bienfaits avec ABE
Du côté des compléments, est-ce que j’en ai besoin et pourquoi ?
Tout d’abord pour prévenir : la vitamine D
Dans les pays occidentaux, nous sommes une grande majorité à être carencés en vitamine D, une vitamine pourtant indispensable pour la régulation globale de l’organisme.
Elle possède une double origine : alimentaire et synthétisée par l’organisme au niveau de la peau sous l’action des rayons solaires ou ultraviolets.
Elle participe à l’absorption du calcium et du phosphore par les intestins, elle influence plus de 200 gènes, ce qui explique son rôle non soupçonné dans la genèse et le traitement de nombreuses maladies.
Les aliments les plus riches en vitamine D : foie de morue, foie d’animaux bio, poissons gras, jaune d’œuf, beurre cru bio…
Se complémenter en vitamine D en hiver est un très bon geste immunité ! Notre sélection Greenweez ici (min 2 gouttes par jour).
Pour booster ses anticorps : Zinc et Magnésium
Le Zinc, est avec le Magnésium est un catalyseur indispensable à de très nombreuses réactions biochimiques au coeur des cellules. C’est un élément primordial dans le bon fonctionnement du système immunitaire et dans la régulation de la glycémie.
Les aliments les plus riches en Zinc : céréales et pains demi-complets, protéines animales, les huîtres ou autres fruits de mer bien cuits (consommés au moins une fois par semaine), du foie de veau ou bœuf, des légumineuses et des graines oléagineuses (mention spéciale pour les graines de courge)…
Les aliments les plus riches en Magnésium : fruits oléagineux (amandes, noisettes), les légumineuses (soja, haricots blancs, lentilles), les céréales complètes (sarrasin, quinoa, millet, riz, blé), le pain complet, les fruits secs (banane, figue, abricot), le sucre de canne intégral, la poudre de cacao maigre, les légumes verts (oignons, épinards, bettes, choux de Bruxelles, chou rouge, fenouil), les légumes sauvages (orties, pourpier, pissenlit, chénopode)…
Pour retrouver son énergie : Fer et vitamine C
La vitamine C permet d’augmenter l’assimilation du Fer.
On arrive à couvrir les besoins en vitamine C – estimés à 110 mg/j – en consommant chaque jour deux fruits crus de saison et environ 400g de légumes verts crus ou à peine cuits.
Les aliments les plus riches en vitamine C : cynorhodon, acérola, argousier, germe de blé, pollen (à prendre au frais quand possible)…
Les aliments les plus riches en Fer : une source de protéines animales et 1 à 2 fois/semaine viande rouge, boudin ou du foie, céréales complètes et des légumineuses, algue spiruline, chlorella.
Pour favoriser l’absorption du fer, évitez de consommer du thé (surtout thé vert) aux repas. Pensez aux cures ponctuelles de Floradix Fer, quand vous sentez la fatigue s’installer.
Que faut-il ajouter à une bonne alimentation pour renforcer l’immunité ?
Idéalement, il faut compléter son alimentation avec une activité physique quotidienne soutenue. Cela permet de conserver une masse musculaire optimale, car ce sont dans les muscles que se trouve la glutamine, un important carburant pour les globules blancs. L’activité physique est très importante au fur et à mesure que l’on vieillit. Les cures de détoxication sont recommandées pour supprimer les polluants de l’organisme. Enfin, il est important de bien gérer son stress et de veiller à avoir un sommeil suffisant. Prenez bien soin de vous !
Quelques lectures et autres pistes testées et approuvées :
![]() | ![]() | ![]() | ![]() |
Amazon I Fnac I Cultura | Chic des Plantes ! | Amazon I Fnac I Cultura | E-boutique Nomie |
Envie d’aller plus loin ? Voici toute notre sélection coup de ♥ chez Amazon I Cultura I Greenweez |
Et vous, quels sont vos astuces pour éloigner les virus en hiver ?
Saviez-vous que la qualité de l’alimentation joue un rôle primordial ?
Wow! Great thkniing! JK
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