With a healthy diet you can contribute to a strong immune system. Many foods mobilize your body's defenses. You have to pay attention to this!
Yesterday the thermometer showed 20° plus. This morning -3 °. We alternate between T-shirt and jacket, sweating and freezing. Our immune system can quickly get confused.
It is important to have a strong immune system, especially now.
The better your body's defenses are, the more likely you are to simply bounce off viruses, bacteria and the like.
Here come simple tips you can implement right away.
Table of contents
Tip 1: Every day a handful of nuts and enough protein
A balanced mix of healthy and high-quality fats and proteins support our immune system. We all consume quite a lot of fat in our diet, but these are usually not healthy fats such as omega 3 or omega 6 fatty acids.
The two fatty acids have a positive influence on inflammation in the body. With a handful of mixed nuts, you have already covered your daily requirement. So how about a healthy muesli in the morning instead of bread with jam or Nutella?
It is important that the omega 3 content predominates. You can find it in linseed oil, walnut oil or hemp oil. If you like to eat fish, then go for salmon, trout or herring.
You can cover your protein requirements with dairy products, fish, meat, eggs, nuts and legumes. According to the German Nutrition Society, the rule of thumb is 0.8 grams of protein per kilogram of body weight.
There is a lot of Omega 3 in these foods!
Tip 2: Vitamin C strengthens the immune system
When you think of vitamin C, do you immediately think of lemons and oranges? Yes, put them on a regular menu. But did you know that there are many foods that contain much more vitamin C than citrus? Broccoli, kale, peppers and berries are a good example. Or how about a kiwi?
Vitamin C is involved in many processes of your body.
These foods contain more vitamin C than oranges!
Tip 3: Drink a lot
When you drink a lot, you boost your metabolism. You also prevent headaches and listlessness. Furthermore, you flush toxins out of your body. Your mucous membranes stay moist and make it difficult for invaders like viruses to attack your body.
Drink at least 1.5 to 2 liters of water per day. If you like, you can add a little mint, lemon or ginger to the water.
Flush your body well every day to boost your immune system.
This is how much water you need to drink per body weight!
Tip 4: Many vegetables and fruits
Apples, pears, broccoli, zucchini and co. contain a lot of vital nutrients. They are indispensable for a balanced diet. You need minerals for building cells, bones, teeth, muscles and blood cells. But also for metabolic processes and the nervous system.
Most of the nutrients we need to get from fruits and vegetables, because our body cannot produce them by itself.
Vegetables are mega healthy. It contains few calories, which makes our belly fat disappear. And it also contains a lot of fiber, which ensures smooth digestion.
You absorb vitamins and minerals with every bite. And not to forget: secondary plant compounds that strengthen the immune system and have an anti-inflammatory effect.
This vegetable helps to lose weight!
Tip 5: Legumes and whole grains
Lentils, beans, chickpeas and co. keep you full for a long time and prevent cravings. So you will snack less and thus take in less sugar, which is very good for a body.
In addition to their high content of iron and protein, legumes provide other important nutrients. They have a proven effect on intestinal health and cholesterol levels. The high potassium content ensures that high blood pressure comes back into balance.
Whole grain bread contains more fiber, minerals and B vitamins. This promotes digestion and satiates particularly well. If the bread then also contains a few nuts, you also cover your omega 3 needs.
To browse further:
* Advertising & affiliate links: Our website is financed by advertising and affiliate links. As a partner of linked stores (e.g. Amazon) we earn from qualified sales.
Read more