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7 healthy vegan recipes to strengthen immunity –

The consumption of meat and other products of animal origin can be linked to a more fragile immunity, you know? Especially when we talk about processed items (sausage, sausage, bacon). This happens because meat contains saturated fatty acids (fats), substances that trigger many inflammatory processes in the body. These processes, in turn, generate free radicals that damage cells in our immune system. That’s why a lot of people talk about betting on healthy vegan recipes to strengthen immunity, especially during these times when the coronavirus is still a threat.

Possible causes of the meat x immunity relationship

According to nutritionist Luna Azevedo (@lunanutri It is @vidaporluna), the body tends to see saturated fatty acids as possible aggressors. So, to protect itself, it produces certain defenses that, in excess, promote biochemical, physiological and immunological changes.

“Population studies that compare groups vegetarians and non-vegetarians with similar lifestyles show that vegetarians have a lower incidence of all non-communicable chronic diseases, such as dyslipidemia (alteration of lipids in the blood), hypertension, ischemic heart disease (acute myocardial infarction), diabetes, various types of cancer and obesity”, says Luna.

She also explains that the same surveys also indicate that part of the people who eat meat and do not value a balanced diet may be deficient in folic acid, fiber, and potassium. “The lack of these nutrients has been strongly associated with the decline of the immune system.”

The consumption of saturated fatty acids also contributes to the formation of the so-called Hepatic steatosis, an accumulation of fat in the liver cells. “The liver is responsible, among many things, for the process of metabolizing and eliminating toxins (which affect immunity)”, says the nutritionist. With the organ compromised, the environment is more conducive to the circulation of them.

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Antibiotics and pesticides

Another possible cause for the relationship between meat consumption and lower immunity would be the fact that food, milk and its derivatives contain large amounts of xenobiotics (chemicals foreign to the body and present in the environment, in preservatives and pesticides). “Animals are most often treated with drugs (antibiotics and hormones) and feed on feed with pesticides. When we consume meat or other foods of animal origin, we also ingest their xenobiotics, generating high levels of oxidative stress and may lead to the emergence of various diseases, such as cancer, endocrine and neurological disorders”, adds Luna.

Fewer fruits and vegetables

Finally, we also cannot ignore the fact that vegan (and vegetarian) food prioritizes a large amount of fruits, greens and vegetables. More than avoiding meat, meals rich in these other foods are great allies of the immune system.

Vegan recipes to strengthen immunity

Chef Camila Botelho (@chefcabotelho), a specialist in organic and vegetable gastronomy, listed 7 vegan recipes to strengthen immunity. Check out:

1. Red cabbage rolls


1 purple cabbage;
1 tofu;
1 cup. collared rice (or red, or brown);
1 onion;
1 cup. lentil;
Salt to taste;
2 garlic cloves;
1 col. (dessert) saffron;
1/3 Japanese pumpkin.

Method of preparation:

Cook rice and lentils. Meanwhile, bake the pumpkin for 40 minutes (180°C). Then, sauté the chopped onion and garlic, add the tofu and let it brown. Add the rice, lentils and all the seasonings and mix. Reserve.

Separately, mash the pumpkin with a fork and sauté it with garlic, onion and salt. Let her get the puree texture.

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Boil water and put the whole cabbage, leave for 5 minutes. Keep removing the layers of leaves little by little being careful not to break. Wrap with the rice filling and Lentil. For assembly, place the pumpkin puree at the bottom of the dish and dip the cigars.

2. Quinoa salad


1 cup. of quinoa;
Bean sprouts to taste;
1 tomato;
1 cucumber;
1/2 grated carrot;
1/2 cup. boiled chickpeas;
1/2 lemon;
Salt to taste;
White pepper to taste.

Method of preparation:

Cook the quinoa. Grate the carrot, and cut the tomato and diced cucumber. Mix everything in a bowl, season and serve cold.

3. Cold carrot and ginger soup

Illustrative picture (Irina, Unsplash/Playback)


1 garlic poró;
1 grated zucchini;
1 col. (dessert) powdered bay leaves;
1 carrot;
2 unit of yam or 1 sweet potato;
1 grated onion;
3 cloves of grated garlic;
1L of water;
Parsley, kingdom pepper and saffron to taste;
Grated ginger to taste.

Method of preparation:

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Sauté the onion and garlic in a pan, add the water and all the ingredients. Cook until they are very soft and hit the blender, adjust the salt and serve.

4. Overnight sizzle

Illustrative picture (Brenda Godinez, Unsplash/Playback)


½ cup. vegetable milk (nut, yam, peanut or coconut);
1 ½ col. (soup) chia;
Ginger grated to taste;
Cinnamon powder to taste;
Chopped fruits on top (mango, papaya, strawberry, kiwi or banana).

Method of preparation:

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Book the chopped fruits. Mix all other ingredients and bring to refrigerator from one day to another. When ready to serve, add the chopped fruit on top and enjoy.

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5. Yam milk for overnight

Illustrative picture (Monika Grabkowska, Unsplash/Playback)


Method of preparation:

peel the yams and cook for 10 minutes. Don’t let it get soft, and hit the blender with the water. Strain and drink within 3 days.

6. Green Juice

green juice (Alina Karpenko, Unsplash/Playback)


1 pear or apple (this fruit is for sweetening. If you don’t have it, you can use dried fruit);
1 kale or lettuce leaf that is wilting in your fridge;
1 lemon;
1 little piece of ginger to taste;
½ cucumber or zucchini;
2 col. (soup) mint or parsley;
1 small piece of celery optional;
200ml of water or coconut water.

Method of preparation:

Blend all ingredients in a blender, strain and drink immediately.

7. Juice rich in vitamin C

Illustrative picture (PhotoMIX Ltd., Pexels/Playback)


½ papaya;
1 col. (soup) lemon juice;
½ cup. chopped strawberries;
1 col. (tea) molasses;
100 ml of water;
Ice to taste.

Method of preparation:

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Beat everything in the blender and serve!

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