Prevent colds: These foods strengthen your immune system

in the autumn the cold season begins. Reason enough to take good care of yourself now – and your own immune system at best to strengthen. After all, it is mainly our body’s own immunity, which protect against pathogens, potentially harmful bacteria, parasites or even viruses. Regular fresh air, exercise and drinking enough water are important factors that help our immune system. But also the right one nutrition helps to strengthen the immune system.

According to the Swiss Academy of Naturopathy there are “important building blocks of strong defense.” These include micronutrients (vitamins, minerals and trace elements such as iron, iodine, zinc) and plant substances (vegetables, fruit, legumes). We introduce you to foods that contain a particularly large amount of the valuable micronutrients.

From fennel to spinach, these foods are good for your immune system

Micronutrients are responsible for cell growth. They are also said to be good for skin, bones, muscles and blood cell renewal. Just B vitamins are important for our immune system. In lenses, spinach and potatoes there is a lot of vitamin B6. The folate contained in vitamin B9 is in Chickpeas, garlic, red beans, spinach and Lamb’s lettuce to find. Vitamin B12, on the other hand, can be found in animal products or in dietary supplements.

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But also iron, zinc and iodine are immune booster. They are among the most important minerals of all. Iron not only promotes blood formation, but is also responsible for oxygen transport. Zinc is important for many enzymes in the body and is responsible for the division of cells.

Zinc can – according to the Academy of Naturopathy – “proven to greatly reduce the severity of symptoms associated with a cold”. Zinc is about in pumpkin seeds, lenses, oatmeal, brazil nuts and buckwheat to find. Iron-rich foods are among others pistachios, Chickpeas, millet, fennel such as beef or veal liver.

Vitamin C can shorten the duration of a cold

According to einner Study published in “National Center for Biotechnology Informationhas been published, reduced resistance to certain pathogens. Vitamin C can shorten the duration of a cold in healthy people. Foods high in vitamin C are among others oranges, Red pepper, black currants such as papayas.

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In general, please note: If you want to strengthen the immune system, you should primarily eat a colorful mix of foods such as green, yellow, orange or red vegetables and sufficient fruit meal. Regional and seasonal fruit and vegetables are always best for this.

A strong immune system is essential, especially in autumn to protect against colds. However, not every supposedly healthy food is suitable for a sufficient strengthening of the immune system. So if you want to stay healthy, especially in the cold season, you should make sure Foods with as many vitamins and minerals as possible to take. The following are particularly suitable for this:

#1 Broccoli

With the ingredient Sulforaphane not only strengthens broccoli’s immune system, but can be used as real All-purpose weapon against arthritis and gastritis be used. In addition to important minerals such as iron and magnesium, folic acid is an important source of calcium.

But be careful: To ensure that the important vitamins and minerals are not lost, the vegetables should never be cooked too hot. It is therefore advisable to cook the broccoli in a pressure cooker for a few minutes.

#2 Garlic

Some hate garlic, others can’t get enough of it: the bulb is considered true because of the active ingredient allicin Miracle cure for pathogens and viruses. But garlic also contains vitamins A, B and C, as well as potassium and selenium and strengthens the immune system.

#3 Lemon

Sour makes you healthy! Lemons are known for their high vitamin C content. This vitamin not only strengthens that immune systembut also takes care of you better cell protection in the body. Colds in particular can be shortened by eating lemons, as the acidic juice has an alkaline effect on the body and kills existing pathogens. In combination with herbal tea, lemon juice is not only easier to enjoy, but even more effective.

#4 Nuts

Nuts provide many substances that strengthen the immune system. Of the high content of zinc and antioxidants supports not only an intact immune system, but also reduces inflammation in the body and intercepts free radicals. They also contain plenty of vitamin E and are therefore a good supplier of protein, complex carbohydrates, valuable fiber and unsaturated fatty acids. Especially recommended Almonds, walnuts, hazelnuts, macadamia nuts and cashew nuts.

#5 Cabbage

Cabbage is one of the most nutritious vegetables of all. are included Vitamins B, C and E, as well as folic acid, calcium and magnesium. 100 grams of cabbage contains more vitamin C than is needed for the daily requirement. The bioactive substances also protect the body cells and can even do that Reduce risk of cancer. Vegetable cabbage should only be freshly prepared and, like broccoli, should only be heated briefly so that the vitamins are retained.

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