These nutrients strengthen your immune system

Nutrition2 min read

Our body is in contact with different pathogens every day. The immune system is the body’s natural defense mechanism. It’s always active and working to fend off pathogens. In that way it protects us from illnesses.

Active relaxation, movement, fresh air and sleep are important for good immunity. Certain foods with specific nutrients also help to strengthen the defences. 


Nutrients for a strong immune system

There are certain nutrients in foods that help to strengthen the immune system naturally. 

The vitamins

Vitamin C
Vitamin C naturally aids the function of the immune system and reduces tiredness. It supports the energy metabolism, strengthens the nervous system and protects the cells. In addition a higher dose of Vitamin C shortens the duration of an infection.
Vitamin C is in foods like red paprika, kale, brussels sprouts, citrus fruits and apples.

Vitamin A
Vitamin A is also called ‘eye vitamin’. It’s important for the visual function, the function of the skin and the mucus membranes. The vitamin is stored in the body and it’s possible to overdose on it for example through taking a high dose of a supplement like fish liver oil.
Spinach, carrots, kale, arugula and sweet potatoes contain Vitamin A.

Other nutrients

Zinc
Zinc helps with the correct function of the skin, the hair and the nails. Brittle nails are often a sign for a lack of zinc. It’s contained in seeds, kernels, oats, cheese and eggs. Caffein and high levels of iron and calcium can block the absorption of zinc.
A portion of muesli made from oats, seeds and kernels contains a good amount of zinc for a naturally strong immune system.

Iron
Iron supports the defenses and supplies the body with oxygen and energy. It’s an important nutrient for efficiency. Foods rich in Vitamin C strengthen the absorption of iron. Coffee and black tea can reduce it.
Iron is in foods like wheat bran, sesame and pumpkin seeds, millet, legumes and animal products like eggs.

Selenim
Selenium helps the body to fend off free radicals. The selenium content of foods depends a lot on the selenium content of the soil where the food grew.
Different nuts like walnuts and brazil nuts contain selenium. Furthermore it’s also contained in broccoli, onions, legumes and in eggs or meat.

Probiotics
More than 70 percent of our body’s cells that produce antibodies are located in the intestinal mucosa. If the intestinal flora is weak, the risk for getting a cold or for having a grippal infect is higher.
Probiotic foods support the bowel because they deliver important good gut bacteria. Milk products like yoghurt and kefir, but also sauerkraut, kimchi and pickled cucumbers help to keep the intestinal flora healthy.

With these nutrients you can strengthen the immune system naturally!

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