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The power of nutrition: how foods boost the immune system

Losing weight is only part of the benefits of eating the right foods for you. Learning which foods boost the immune system and enhance your energy and which foods damage it and deplete you is key. Our immune system acts as a defense mechanism, protecting our bodies against harmful pathogens, bacteria, and viruses. While various factors influence its functioning, nutrition plays a pivotal role in supporting and strengthening your immune system. This article explores how foods boost the immune system, enhance our overall well-being and how our Cura Romana program can help you do just that.

Cura Romana is not a “diet” in the sense of something that makes you lose a lot of weight quickly, only for you to regain more later. Through our program, you learn what works for you, and what does not.

In the first weeks of Cura Romana, you only eat antioxidant, vitamins and mineral-rich and protein-packed foods.

Foods boost the immune system by providing a wide array of nutrients that support its functioning. Antioxidant-rich fruits and vegetables, in particular, are essential in this regard. These foods are packed with vitamins, minerals, and phytochemicals that help neutralize harmful free radicals and reduce oxidative stress and inflammation in your body. Berries (you are allowed strawberries in your first weeks on Cura), citrus fruits (oranges and lemons are also part of your food plan), leafy greens (any kind of greens are highly recommended in the first weeks of Cura, and forever!), and cruciferous vegetables (such as cauliflowers, kales, broccolis and cabbages that you can learn to eat in delicious, non-boring recipes) are particularly abundant in antioxidants, such as vitamins C and E, beta-carotene, and flavonoids. These nutrients aid in promoting immune cell function and protecting your body against infections. Incorporating a diverse range of colorful fruits and vegetables into your diet ensures a wide spectrum of antioxidants, which can fortify our immune system. (Note : in the first weeks of Cura, you are asked to choose only one source of protein and one kind of vegetable per meal, to keep it as simple as possible for your body to process, but as soon as you are in the “Consolidation” phase, and for the rest of your life, the only limit to your combining these foods is your imagination, and your personal taste and preference of course.)

Protein is a key nutrient that foods provide to boost the immune system. It is essential for the production of antibodies, enzymes, and immune cells. Including high-quality protein sources in your diet, such as lean meats, poultry and fish is a must-do of your first weeks on Cura Romana (and again, forever!) and it will provide the necessary amino acids for immune system maintenance and repair. Foods rich in protein also support the growth and development of immune cells, aiding in their proper functioning.

Therefore, even in the first weeks of Cura Romana, when you don’t each much in terms of calories, you still get plenty of helpful nutriments that ensure that your immune system does not become depleted in the process.

Many participants actually report that they mostly feel energized even when eating quite little in the first weeks, and this is because even though they do not eat much, they eat nutriment-rich foods, and only nutriment-rich foods. Their immune system finds itself boosted in the process. It is not uncommon though to experience light headaches and temporary fatigue, that are in most cases associated to a detoxification process, especially in people who were used to consume toxic foods. It can happen that, when toxicity leaves their bodies, they experience reactions such as light headaches or a need to rest, in which case, it is recommended to stick to the food plan, and just rest as much as possible, and take care of your headache as you usually do or in ways that are suggested to you in the program.

During the consolidation phase (which is the most important phase of Cura Romana!), you learn which foods boost the immune system and make you feel better, and which don’t!

Week by week, you rediscover healthy fats, such as those found in avocados, olive oil, and then nuts, and seeds, which provide essential nutrients for immune system function. These fats help absorb fat-soluble vitamins like vitamin E, which is a potent antioxidant. Omega-3 fatty acids, commonly found in fatty fish like salmon, mackerel, and sardines, are known to reduce inflammation in your body. Chronic inflammation can weaken your immune system, making it less effective in fighting off infections. Including these healthy fats in your diet not only provides energy but also supports a well-functioning immune system.

You can also “test” probiotics and fermented foods. The gut microbiome plays a vital role in immune system regulation. Probiotics, live bacteria that provide health benefits, help maintain a healthy balance of gut bacteria. Fermented foods like yogurt, kefir, sauerkraut, and kimchi are rich sources of probiotics. These beneficial bacteria improve gut health, strengthen the intestinal barrier, and enhance immune responses. By promoting a diverse and balanced gut microbiota, probiotics contribute to a robust immune system and reduce the risk of infections.

Finally, you can expand your consumption of vitamins and mineral rich foods. Vitamin C is well-known for its immune-boosting properties and is found in abundance in citrus fruits, bell peppers, and leafy greens. Vitamin D, primarily obtained from sunlight exposure and fortified foods, is essential for immune cell function. Zinc, found in seafood, lean meats, nuts, and seeds, aids in the development and function of immune cells. Selenium, present in Brazil nuts, fish, and whole grains, has antioxidant properties and supports immune cell activity. Including a variety of nutrient-dense foods in your diet ensures an adequate intake of these essential vitamins and minerals, strengthening your immune system.

Something unique to the Cura Romana process is that not only will you learn which foods boost “the” immune system in general, but which foods boost “your” immune system in particular, or more simply put: which foods you truly like and which you don’t. And once you notice which foods make you feel great and which foods make you feel miserable (and everything in between!), you will never go back! And that is why Cura Romana is not a yo-yo diet! It is not a way of eating that is asking you to count calories every day for the rest of your life (in fact, you will never ever be asked to count calories!), it is a learning process through which you learn what works for you, and what does not.

Many participants report that many of their health issues subsided once they have been through this learning process, and of course there is a correlation with their weight loss, but we like to think as Cura Romana as not primarily a weight loss, but as a program that will make you feel better, and enable you to enjoy your life more!

to learn more about our program and what we offer click here