Having a strong immune system can prevent diseases from breaking out. A healthy and balanced diet is one way to strengthen the immune system. Above all, vitamins are of great importance for a powerful immune system, which is why fruit and vegetables should absolutely be integrated into the diet. According to the German Nutrition Society (DGE), three portions of vegetables and one portion of fruit are recommended per day for a healthy diet.
However, there are more foods besides fruits and vegetables that can protect the body from infections, which is very important during the Coronavirus crisis. Below we would like to introduce you to ten foods that, due to their composition, are true immune boosters and will enrich your menu.
Oatmeal contains a lot of vitamin E. Just like vitamin A and C, vitamin E is one of the natural antioxidants that protects our cells from attacks. Because the human body cannot produce the vitamin itself, we have to take it in with food. Oatmeal can be well included in the daily diet, for example in the form of Overnight Oats.
For some people mushrooms are a real treat for the taste buds, while others reject the food, which are neither plants nor animals, due to their special consistency. However, no matter whether you like mushrooms or not, they are always healthy. Mushrooms contain valuable minerals such as calcium and magnesium, and the trace elements zinc, manganese and selenium.
For our immune system, shiitake mushrooms are particularly interesting. In Asian medicine, they have long been used for their strong antibacterial properties. In the meantime, shiitake is also available in the form of dietary supplements. So far, however, there is a lack of conclusive studies confirming the healing effect of the mushroom.
Oranges, lemons and the likes are famous for containing a lot of vitamin C. It is vitamin C, in turn, that ensures that immune system processes run smoothly. As humans, we cannot produce vitamin C ourselves and must therefore take it in through our food.
For instance, citrus fruits go well in the morning cereal. Oranges and other fruits also taste good in the form of juice. But beware: you should squeeze it as fresh as possible. Store-bought juices are often sugar traps.
Both nuts and seeds contain numerous ingredients that contribute to a well-functioning immune system. For example, almonds contain a lot of copper and vitamin E, walnuts provide us with important unsaturated fatty acids, and cashews and pumpkin seeds are particularly rich in zinc.
Bell peppers have even more vitamin C than citrus fruits – nearly three times as much, to be precise. Beta-carotene is also found in the vegetable – a precursor of vitamin A, also called provitamin A. Beta-carotene enhances the immune system and can help the body fight off infections (especially respiratory infections).
Tip: To preserve the nutrients as much as possible, peppers should be eaten raw.
The broccoli is a real vitamin bomb. This green vegetable contains not only vitamins A, C and E, but also fiber and antioxidants. As with peppers, the same applies here: The shorter the cooking time, the more nutrients are retained. By the way, broccoli can also be eaten raw.
The bulb enriches pretty much every dish, and not just in terms of taste. Raw garlic has considerable amounts of vitamin C, iron, manganese and selenium for its size. Furthermore, the intense-tasting vegetable is full of immune-boosting antioxidants. If you want to avoid the typical “garlic plume”, you should use black garlic.
The use of ginger in Asia dates back some 5,000 years. These days, in many countries, the pungent tuber has become an indispensable part of the kitchen. Be it as tea, with sushi or as a dessert: Ginger not only tastes delicious, but is also known for its medicinal benefits.
This is due to the viscous balsam of the rootstock, which consists of essential oils and pungent substances. Besides its antibacterial effect, ginger promotes saliva, gastric juice and bile production as well as intestinal function. The exact mode of action, however, is not yet well known.
The wheat germ oil is produced by cold pressing from the individual germs of the wheat. In doing so, valuable ingredients such as vitamins A, B, D, E as well as magnesium, calcium and other trace elements and minerals are preserved. This gives the oil an anti-inflammatory effect; the antioxidants also protect the organism from free radicals.
Moreover, due to the high content of vitamin E, wheat germ oil also has a positive effect on skin and hair and is thus often a component of cosmetic products.
Do you know any other foods that strengthen the immune system? Let us know in the comments section below.
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