You need a strong immune system to stay fit through the winter. But the best thing is: it's easy! Eat healthy! We have the best foods for strong defenses.
Cold, wet weather is raging outside. The rooms are overheated. And there are wheezing, sniffling people everywhere.
Winter can be so wonderful. At least for viruses and bacteria.
Now it is time to strengthen the immune system. And to mobilize the body's defenses.
In fact, the intestine plays a very important role in this. A completely underestimated organ! Especially in the western world.
A strong immune system through intact intestinal flora
The intestinal flora contains 70% of all the body's defense cells. And is therefore incredibly important for our immune system.
A central task of the intestine is to eliminate toxins and render pathogens harmless.
How to strengthen your weak immune system!
What actually is the intestinal flora?
It consists of countless bacteria and fungi. Researchers speak of 100 trillion microorganisms. They consist of 500 different species and together weigh about one kilogram!
Sounds a bit icky, perhaps. But it is precisely these bacteria and fungi that prevent pests from settling in.
What makes us vulnerable to disease
Do you allow yourself too few exercise sessions a week? Are you often stressed? And do you tend to eat fatty, salty and sweet foods instead of a balanced and healthy diet? Then you should pay attention.
Because your Lifestyle affects the intestine directly. And if you are not good to yourself, you not only damage the intestinal flora. Also the Immune system becomes weakened.
These probiotic foods your gut will love!
Nutrient deficiency weakens the immune system
A balanced diet is especially important during the cold season. Especially now it is called: Hands off crash diets. Do you eat less than 1200 calories? Then you risk taking in too few nutrients.
We show you which vitamins and minerals are important. So you can get your Strengthen defenses. And eat a balanced diet!
The best 10 foods for a strong immune system
In particular Vitamin A, C, D, E and B6 ensure a strong immune system. They increase the activities of antibodies. They also protect against free radicals.
You should also take in selenium, zinc and iron. These foods contain many nutrients.
But because it is very difficult to take in enough vitamins and nutrients every day, supplements help during the cold season.
Bell bell pepper provides vitamin C
Bell peppers are an important source of vitamin C. It doesn't matter whether you prefer red, green or yellow. All peppers are very healthy. In addition, peppers provide other important minerals.
Potassium, magnesium, calcium and vitamin E also ensure a strong immune system. And, honestly, a bell pepper soup is the best thing on a cold winter evening. :)
13 foods with more vitamin C than oranges
Salmon for good defenses
Salmon is also rich in omega-3 fatty acids. It also contains high levels of vitamin B6 and other important minerals. We recommend to resort to fish 1-2 times a week. However, not more often than 3 times.
And also important: Spend a little more on good fish. Fish from the wild is much healthier than fish from aquaculture.
Salmon can be combined with pasta, potatoes, rice, vegetables and salad. Simply sear and season with garlic, salt and pepper.
But it also tastes wonderful as a soup.
Quick cucumber soup with salmon
Rapeseed oil provides vitamin E
Incorporating high-quality vegetable oils into your diet makes perfect sense. Safflower oil, sunflower oil and above all rapeseed oil.
You supply Vitamin E. Through the antioxidant Effect free radicals are rendered harmless. This protects the cells. Especially great is the ratio of omega-3 and omega-6 fatty acids.
Do you have a vitamin E deficiency?
Carrots for a strong immune system
Carrots contain an incredible amount of vitamin A. They act antioxidant. And protect the cells of our body from free radicals. This makes them especially in winter an important Vitamin source. In order for the vitamin A to be absorbed well, the meal should also contain a little fat.
So how about a delicious carrot salad? Or a few grated carrots on the green salad? Is not only visually a highlight, but also good for the gut :)
Why eating colorful is so healthy
Sea buckthorn is one of the foods richest in vitamins
Sea buckthorn contains even 10x more vitamin C than citrus fruits! Sounds incredible or? Vitamins B, E and A are of course also abundant. So put it in the shopping cart!
It's also best to take honey and Greek yogurt with you. Mixed with sea buckthorn jelly, nothing stands in the way of a strong immune system.
Broccoli for a strong immune system
The green florets contain many antioxidants. So they make free radicals harmless and protect our cells.
Besides they are rich in other Minerals and important Vitamins. Broccoli contains a variety of B vitamins and vitamin K. It is also rich in potassium, calcium and zinc. And very tasty :)
Kale is a real vitamin bomb
Kale may not be in the top 10 most popular foods. But there are many reasons to give it a chance. Because the winter vegetable contains an incredible amount of vitamins.
Not only vitamin K, E and B vitamins. It is especially a great supplier of vitamin C. In addition, kale is said to reduce the risk of cancer. If that's not enough reasons to give it a place in your diet. :)
You can simply add a few pieces to your smoothie. You have a real vitamin bomb.
Finally eat more vegetables - It's that easy
Legumes provide important proteins for a strong immune system
Peas, beans and lentils belong to legumes. They contain important protein. This is especially needed for a strong immune system. Thus, the defenses can be built up properly.
So put beans and co. on your menu every now and then. How about meatloaf without meat?
You can just put them on a salad, turn them into a soup, or eat them as a side dish. Or prepare a kidney bean burger?
By the way, protein is also great for the muscles. :)
Whole grains for a strong immune system
Whole grains consist of a large number of layers. In particular, the rim layers contain many B vitamins and vitamin E.
Whole grain is also rich in valuable minerals and fiber. It keeps you full longer and makes hunger come up more slowly. Thumbs up for whole grains.
Nuts are real all-round talents
Nuts are great for small snacks in between. They provide a lot of energy. They also contain a large portion of protein. These are used for Education the Defense cells needed.
Of course, hazelnuts and co. can do even more. They are suppliers of important Minerals. Like magnesium and zinc. Also they are rich in vitamin E.
What are free radicals and why do they harm us?
Our conclusion
Anyone who wants to get through the cold season in good health should pay particular attention to a diet rich in nutrients and vitamins. This keeps the intestinal flora healthy. So you can be sure that the immune system is functioning optimally. :)
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