Your well-being also depends on a strong immune system. Along with regular exercise and good sleep, a balanced diet featuring immune-boosting foods is the best way to stay healthy and full of energy throughout the year. Nature offers a rich variety of immune-boosting foods for this purpose.
Berries against infections
These intensely red fruits are little miracle weapons for protecting your immune system. Domestic berries in particular, such as elderberries, blueberries, or sea buckthorn berries, as well as red grapes, are packed with health-promoting substances and can rightly be called immune food. You benefit from them in several ways: berries contain secondary plant compounds, such as anthocyanidins. These belong to the tannins that lower the risk of bacterial and viral infections by naturally strengthening the bladder, intestines, and the entire immune system. Thanks to the anti-inflammatory active ingredients in berries, you can build up long-term protection through regular consumption.
By the way: Berries also contain plenty of vitamin C, also known as ascorbic acid. One of the leaders in vitamin C content is the orange sea buckthorn fruit. According to studies, this proven antioxidant can prevent infections and reduce the duration of a cold as well as its accompanying symptoms.
Citrus fruits as immune food
Vitamin C and zinc have been proven in studies to support the immune system extremely effectively. Taking zinc with a daily dose of at least 75 milligrams within the first 24 hours of a cold shortens the duration of the symptoms. There is also evidence that a long-term supply of zinc can prevent colds. Furthermore, taking at least 200 milligrams of vitamin C daily can shorten a persistent flu-like infection by several days.
Rich in vitamin C, for example, are citrus fruits such as lemons, oranges, grapefruits, or tangerines. Use these types of fruit regularly as immune food. By the way: Vitamin C also promotes the optimal absorption of iron in the small intestine. Iron is essential for cell formation, including the formation of defense cells. Most importantly, however, the organism requires iron for "cellular respiration." With iron, oxygen bound to the red blood pigment hemoglobin is distributed throughout the body via the blood and used in the cells for energy production.
Oat flakes – the source of zinc
Whole grain products like oat flakes contain a high proportion of the important trace element zinc. It is one of the most significant trace elements because it is needed by all cells and organs. Whether it is metabolic processes, acid-base balance, hormone and insulin levels, or a healthy immune system: nothing works without zinc.
Studies have repeatedly shown that zinc acts against cold viruses, shortens the duration of colds, and even prevents flu-like infections. In the case of a cold, zinc promotes the formation of a protective membrane on inflamed mucous membranes, making it harder for viruses to penetrate.
For some people, zinc supply can be at risk, such as elderly people, children and adolescents, athletes, the chronically ill, and pregnant women. Good sources of zinc are porridge, muesli, or whole-grain bread for breakfast. A positive side effect: the fiber in cereal flakes also supports good intestinal health and improves your overall well-being.
Vital substances from nuts and seeds
Nuts and seeds such as walnuts, hemp seeds, or pumpkin seeds contain, in addition to polyunsaturated fatty acids, numerous vitamins and minerals, including selenium, zinc, copper, and vitamin E, which are essential for a functioning immune system. Pumpkin seeds are very rich in zinc.
In naturopathy, these small seeds have long been considered classics for bladder and prostate health. Vitamin E, which occurs in wheat germ or sunflower seeds, fulfills the task of protecting body cells from free radicals. In this way, they prevent them from destroying the cell membrane.
Vitamin E preserves LDL cholesterol in the blood from damage by oxygen radicals. Furthermore, vitamin E improves the oxygen supply in your vessels and activates the flow properties of the blood. Hemp seeds are also small powerhouses. The natural protein in hemp seed powder plays an important role in the immune system and muscle building. The numerous B vitamins in hemp protein powder provide energy and strengthen your nerves. Polyunsaturated fatty acids also contribute to a healthy cholesterol level.
Healthy oils for defense
Healthy oils from flaxseeds and nuts or from fatty types of fish play a particularly important role in immune defense. Above all, the omega-3 fatty acids contained therein are considered essential nutrients and have proven to be particularly health-promoting for the cardiovascular system in numerous studies.
High-quality krill oil additionally provides you with phospholipids and the antioxidant astaxanthin. Phospholipids are important for brain and nerve functions; they support the exchange of information between cells and guarantee improved utilization of omega-3 fatty acids. Astaxanthin belongs to the secondary plant compounds. It is one of the strongest antioxidants nature has to offer and wards off free radicals at the cell wall.
Your immune system and performance benefit when you treat yourself to a fish meal regularly and supplement your diet with healthy plant oils. If you don't manage this regularly (or if you don't like fish), you can also ensure your supply of unsaturated fatty acids through easily digestible and odorless krill oil capsules. The advantage: there is no fishy aftertaste.
Chocolate as cell protection
It is no secret that eating chocolate lifts the spirits. However, dark varieties with a high raw cocoa content also contain many healthy ingredients that strengthen your resistance to viruses and bacteria. In addition to magnesium, which is known as a stress-reducing mineral and supports energy metabolism, raw cocoa contains a large amount of flavanols. These secondary plant compounds possess antioxidant properties and protect your cells and vessels.
Using the example of certain ethnic groups that consume an above-average amount of natural cocoa, scientists have also been able to show that the flavanols contained in the cocoa bean may potentially protect against cardiovascular diseases. Be picky and pay attention to high cocoa quality with a low sugar content! Unroasted, unfermented cocoa nibs are also recommended and are a special treat. You can use them to refine mueslis or smoothies, for example. The proportion of healthy flavonoids in them is particularly high.
Green leafy vegetables and legumes
A healthy immune system depends crucially on an adequate supply of iron. This is because iron is one of the most important trace elements for protecting healthy cells. As an important component of the red blood pigment (hemoglobin), iron is involved in oxygen transport in the body and contributes to blood formation as well as metabolic processes. A deficiency can manifest itself through an increased susceptibility to infection, fatigue, dizziness, or headaches and can lead to anemia. Iron is contained in many animal products, such as meat and sausages.
If you eat a vegetarian, vegan, or very low-meat diet, you should fall back on green leafy vegetables and legumes such as peas or lentils to maintain your iron levels. Since plant-based sources contain far less iron, doctors advise supplementing with iron preparations if necessary in the case of a low-meat or vegetarian diet. Important: Watch out for so-called "iron thieves." These are drinks like coffee or tea. You should definitely avoid these during meals.
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