Our immune system protects us from viruses and bacteria all year round. However, the dry heating air and temperature fluctuations make us more susceptible to colds in winter. If you want to support your own body’s defenses, you should strengthen your immune system at a good time…
Nutrition For The Immune System
A healthy and balanced diet affects the overall well-being and performance of our bodies. Of course, our immune system also benefits from a good supply of nutrients, as our body has many opportunities to successfully defend itself against pathogens.
Vitamin C
Vitamin C (ascorbic acid) is probably the most well-known vitamin when it comes to strengthening the immune system. Vitamin C also contributes to the normal function of the immune system during and after intensive physical activity if an additional 200 mg is taken in addition to the recommended daily dose. Good sources of vitamin C include citrus fruits, but also vegetables such as broccoli, kale or Brussels sprouts. Between 100-200 mg of vitamin C should be consumed daily. Our tip: Since vitamin C is very sensitive, food should be eaten fresh and not stored for a long time.
Vitamin D – the main hormone of the immune system
Vitamin D is well known for bone health. Recent research now shows that vitamin D is the main hormone of the immune system because it supports the normal function of the immune system. The body’s defenses can only be mobilized if vitamins are available in sufficient quantities. Vitamin D is actually not a vitamin at all, but a hormone precursor that the human body can produce on its own through regular exposure of the skin to sunlight. However, this self-production is often insufficient, especially in autumn and winter, especially when the immune system is highly challenged. Vitamin D is only found in some foods. Good sources are fatty saltwater fish, beef and eggs, but mushrooms and avocados are also included.
Zinc
The trace element zinc is important because it regulates the function of more than 200 enzymes and is involved in many metabolic processes. For example, our body’s good immune function depends on zinc balance. But it also helps protect our body cells from oxidative stress.
sports
Walking, jogging, cycling or brisk walking are perfect exercises to strengthen the immune system. Excessive physical exertion is just as much a negative stress as constant mental stress. Scientific studies have shown that competitive sports have a negative effect on the body’s own defenses. So the right dosage is also important here. 30 minutes of light resistance training two to three times a week is ideal for your immune system. A simple rule of thumb is: if you can still talk while walking, cycling or running, you’re on the right track.
Drink Enough
Especially during the heating period, the mucous membrane of the respiratory tract dries quickly. Fine cilia on the mucous membrane are then less able to transport invading viruses and bacteria. Drinking plenty helps strengthen your immune system, but not just at the point of entry into the body. You need to drink 2 liters of fluid every day. Water is ideal, but unsweetened fruit juices, which provide additional vitamins, are also recommended.