Winter is fast approaching. And who says “winter” necessarily says “seasonal infections”! To prevent runny noses, stuffy noses, coughs, fatigue and other unpleasant flu symptoms, you can adopt some good eating habits. Here are the tips from nutritionist Frédérique Chataigner for having a 100% immunity breakfast every morning while waiting for spring…
Cod liver for vitamin D
“The best thing you can eat in the morning to boost your immune system is cod liver” explains the specialist. In fact: “it is the only food that contains as much vitamin D as a supplement purchased at the pharmacy“.
Thus, 100 g of cod liver contains nearly 55 micrograms (µg) of vitamin D, an intake higher than the daily recommendations of health authorities (which are 3.1 micrograms per day for an adult). “In winter, vitamin D is essential because it supports the activity of the immune system and significantly reduces the risk of respiratory infection, such as Covid-19.“
Cod liver can be bought canned at the supermarket: prefer it plain rather than smoked in order to limit its salt concentration. “Spread it on a slice of toasted sourdough bread, possibly with a dash of lemon juice” advises the nutritionist.
Immunostimulating echinacea
“Prepare a large cup of green tea or black tea: add lemon juice (source of vitamin C), 1 tsp. teaspoon of honey (manuka, thyme or rosemary) and 2 drops of echinacea essential oil” advises Frédérique Chataigner.
The immunostimulating properties of echinacea are recognized by the World Health Organization (WHO). Furthermore, the European Scientific Cooperation in Phytotherapy (ESCOP) considers that echinacea is “complementary and preventive therapy for recurrent respiratory infections“.
Attention ! Before taking echinacea essential oil, medical advice is required. Indeed, this plant has fairly strict contraindications – it is therefore prohibited in the event of autoimmune disease, diabetes, long-term drug treatment (immunosuppressant, in particular), pregnancy or breastfeeding. It is also not aimed at children.
Eggs for zinc and good fatty acids
“Bleu-Blanc-Coeur organic eggs are the best choice at the supermarket: in fact, they have a good omega-3 and omega-6 ratio” underlines Frédérique Chataigner. However, these good fatty acids are excellent for immunity: they are anti-inflammatory and support the production of B lymphocytes (white blood cells involved in the production of antibodies).
“Furthermore, eggs constitute a satisfactory source of zinc, a trace element which plays a major role in immunity.” adds the nutritionist.
For breakfast, eggs can be enjoyed as an omelette, fried, scrambled, soft-boiled, hard-boiled, soft-boiled… depending on everyone’s tastes!
The ideal breakfast according to the nutritionist
In anticipation of winter infections, nutritionist Frédérique Chataigner therefore recommends the following breakfast: “a slice of toasted sourdough bread + a piece of cod liver + a dash of lemon juice (optional), as well as green tea + lemon juice + echinacea essential oil + 1 tbsp. to c. honey (optional), and 2 eggs (scrambled, soft-boiled, soft-boiled, hard-boiled, in an omelette, etc.)“. Something to start the day off on the right foot and protect yourself against colds!
Thanks to Frédérique Chataigner, hypno-nutritionist and psychotherapist, and founder of the Chestnut method.
