As complex as the tasks of our immune system are, it depends on a sufficient supply of vitamins and trace elements .
The cells of our immune system must be constantly reproduced so that they can adequately protect our organism.
Therefore, all required nutrients must be constantly absorbed in sufficient quantities through our food to strengthen the immune system.
The German Nutrition Society recommends 5 servings of fruit and vegetables per day.
Especially the vitamin C in citrus fruits or pomegranates , but also secondary plant substances in dried fruit can help to support your natural defenses in order to build up a stable immune system.
Apples for a healthy immune system
They say, “An apple a day keeps the doctor away.” Especially in the cold season, strengthening the immune system is of particular importance.
An apple makes an important contribution to this because it covers between ten and twenty percent of our daily requirement for vitamin C.
The vitamin C in the apple is particularly important when, for example, the body is stressed by cold and wetness and is attacked by pathogens.
In addition, it helps the organism produce antibodies for immune defense and has anti-inflammatory, antibacterial, and antioxidant properties that naturally strengthen the immune system.
Citrus fruits strengthen your immune system
Oranges and lemons, grapefruits, and clementines: citrus fruits and winter simply go together. They are not only delicious but also healthy.
Their vitamins put us in a good mood, their aromas are stimulating, and they serve to strengthen our immune system.
Lemons and oranges
For example, 100g of lemon meat contains about 50 milligrams of vitamin C – almost half of your daily requirement is already covered, which is why the lemon is particularly known for its great effect on infections.
Oranges are also rich in vitamin C, without which our cells cannot survive. Two medium-sized oranges even cover the average daily requirement.
In addition, orange is the most popular citrus fruit and is especially popular as juice in this country.
Mandarins
Especially critical people might complain that mandarins contain the least vitamin C of all citrus fruits.
Although this is true, it does not detract from their health value. Because even 100g still meet a good third of the daily target.
Because they are easy to peel and mostly sweet, most people also eat more mandarins than, for example, grapefruits or lemons, so you can get a higher amount of vitamin C pretty quickly.
Grapefruit
The grapefruit, better known as grapefruit, is also brimming with the antioxidant power of vitamin C and can thus strengthen your immune system.
Pomegranate – strengthens your immune system
Even the ancient Egyptians appreciated the invigorating effect of pomegranate. At that time, the blood-red fruit was referred to, for example, as a fountain of youth or as an elixir of life.
The vitamin C and potassium also contained in the pomegranate can boost the metabolism and thus also play an essential role in weight loss.
In addition, the high vitamin C content can effectively strengthen your immune system and thus protect your body against cold viruses and bacteria.
If you do catch a persistent flu or cold, eating pomegranate can also help you get back in shape quickly.
Dried Fruit
In addition to healthy vitamins and fiber, dried fruits provide secondary plant substances in particular.
Although these diverse substances are not considered essential nutrients, they are attributed positive effects on our health and immune defenses.
For example, some, such as cranberry , can protect against certain types of cancer, some have an anti-inflammatory effect, and some are antibacterial.
The compounds that occur exclusively in nature are intended to strengthen the immune system with their antioxidant effect.
Berries for a strong immune defense
If you want to strengthen your defenses, you should definitely go for berries ! Because the sweet fruits are rich in valuable antioxidants, which prevent the penetration of various viruses, bacteria, and free radicals into the organism.
This is how you ensure that the immune system is strengthened. Blueberries are particularly recommended. 100 grams of the superfood already provide five times as many antioxidants as the same amount of raspberries.
Other immune system-boosting substances in berries are flavonoids, which also inhibit viruses and bacteria.
In addition, the natural intestinal flora is strengthened, which is also crucial for functioning defenses. If the intestinal flora is attacked, flu-like infections are more common, for example.
Strengthen your immune system – integrate fruits & vegetables into your healthy breakfast
Whether in the form of cereal with milk or, in the best case, warm as porridge for breakfast, whether combined with apple or other fruits, with oatmeal everyone can conjure up a healthy breakfast to their taste in no time and thereby strengthen the immune system.
From the point of view of nutritionists, oats are considered the healthiest cereal. This is mainly due to its valuable minerals and vitamins B1 and E.
Among other things, this combination ensures a strong immune system. In addition, it is incredibly versatile and thus allows each of us to have a perfect start to the day.
Would you like to strengthen your immune system and still start the morning with a delicious meal?
At VERIVAL, we provide the foundation. Topped with fruit of your choice, you round off your individually tasty immune booster and give unwanted intruders no chance.
It's in your hands! Start boosting your immune system today!
