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Boosting immunity and battling bacteria: Top 5 foods to include in weekly diet

Boosting immunity and battling bacteria: Top 5 foods to include in weekly diet Illustrative photo (Photo: Freepik)
Author: Daria Shekina

Some beneficial foods should be in a person's diet at least once a week. They will provide the body with vitamins and protect against illnesses, according to a post by nutritionist Olha Dorosh.


The expert suggests eating fish at least twice a week. Ideally, it should be fatty fish such as salmon, mackerel, herring, and tuna.

A portion should be around 140 grams.

The main benefit of fish is Omega-3, which has anti-inflammatory properties and helps the brain combat age-related damage. Omega-3 also aids in dealing with toxins present in a polluted environment.


Ideally, one should consume a small handful of nuts (about 20-30 grams) every day.

Nuts are beneficial for joints, muscles, the heart, and eyes.

They strengthen the immune system, add shine to the hair, prevent nail brittleness, and reduce the risk of viral infections.

They are also recommended for individuals with liver, kidney, or intestinal problems, but of course, one should not exceed the norm.


These are a source of heme iron needed to form hemoglobin and B-group vitamins, magnesium, zinc, and selenium. All of these are essential for muscle function, nerves, bone formation, and the functioning of the thyroid gland.

They are also a good source of protein at an affordable price. Offal is divided into two categories, including organs like the liver, kidneys, tongue, brain, and heart in the first category, and items like tripe, heads, lungs, ears, joints, and bones in the second category.

The first group is the basis for many delicacies (pates, cutlets, and steaks), while the second is lower in calories but rich in connective tissue proteins (collagen and elastin) and minerals suitable for hearty soups and aspic dishes.


The nutritionist advises adding legumes to soups (peas, beans, lentils), side dishes (lentil or pea puree, chickpeas go well with rice or bulgur), omelets (beans). Kidney beans, lentils, and chickpeas can also be used to make patties.

Legumes, like meat, contain protein, iron, and zinc. In addition, they contain nutrients typical of plant food, such as dietary fiber, folic acid, and potassium. Kidney beans have a small amount of saturated fat and salt but no cholesterol.

Dairy products

One should consume 1-2 servings of this product daily.

"For those who do not like it or have an allergy, choose plant-based alternatives enriched with calcium, not just plant milk or tofu," the announcement states.

Bacteria in dairy products produce lactic acid, which, in turn, is a building material for cells. Lactic acid also destroys bacteria harmful to the human body and releases enzymes that help digest protein."

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.