As complex as the tasks of our immune system are, it is very dependent on an adequate supply of vitamins and trace elements.
The cells of our immune defense must be constantly reproduced so that they can adequately protect our body.
That is why all the nutrients needed must be constantly absorbed in sufficient quantities through our food in order to strengthen the immune system.
The German Nutrition Society recommends 5 portions of fruit and vegetables a day.
In particular, the vitamin C in citrus fruits or pomegranates – but also phytochemicals in dried fruit – can help to support your natural defenses and build a strong immune system.
Apples for a healthy immune system
They say “An apple a day keeps the doctor away”. Strengthening the immune system is particularly important during the cold season.
An apple makes an important contribution to this, because it covers between ten and twenty percent of our daily vitamin C needs.
The vitamin C in apples is especially important when the body is stressed by cold and wet conditions, for example, and is attacked by pathogens.
It also helps the body to produce antibodies for immune defense and has anti-inflammatory, antibacterial and antioxidant properties that naturally strengthen the immune system.
Our immune system - find out more!
Citrus fruits strengthen your immune system
Oranges and lemons, grapefruits and clementines: citrus fruits and winter just go together. They are not only delicious, but also healthy.
Their vitamins boost your mood, their flavors have a stimulating effect and they help strengthen our immune system.
Lemons and oranges
100g of lemon flesh, for example, contains around 50 milligrams of vitamin C – almost half of your daily requirement, which is why lemons in particular are known for their 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, the orange is the most popular citrus fruit and is particularly popular in this country as a juice.
Mandarins
Those who are particularly critical might perhaps complain that mandarins contain the least vitamin C of all citrus fruits.
That's true, but it doesn't detract from their health value. That's because just 100 g still meets a good third of the daily requirement.
Because they are easy to peel and usually sweet, most people eat more tangerines than grapefruits or lemons, for example, so you can get a higher amount of vitamin C quite quickly.
Grapefruit
Grapefruit, better known as pomelo, is also bursting 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 the pomegranate. The blood-red fruit was considered a fountain of youth and an elixir of life.
The vitamin C and potassium contained in pomegranates can boost the metabolism and thus play an important 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 get a stubborn flu or cold, eating pomegranate can also help you get back to full health faster.
Dried fruit
In addition to healthy vitamins and fiber, dried fruits in particular provide phytochemicals.
Although these diverse substances are not considered essential nutrients, they are said to have positive effects on our health and immune system.
Some, such as the cranberry, can protect against certain types of cancer, for example, while some have an anti-inflammatory and antibacterial effect.
These compounds, which occur exclusively in nature, are said to have an antioxidant effect that strengthens the immune system.
Berries for a strong immune system
If you want to strengthen your immune system, you should definitely eat berries! These sweet fruits are rich in valuable antioxidants that prevent a wide variety of viruses, bacteria and free radicals from entering the body.
This is how you ensure that your immune system is strengthened. Blueberries are particularly recommended. 100 grams of this superfood already provides five times as many antioxidants as the same amount of raspberries.
Other immune-boosting substances in berries are flavonoids, which also inhibit viruses and bacteria.
In addition, the natural intestinal flora is strengthened, which is equally crucial for a functioning immune system. If the intestinal flora is attacked, you are more likely to suffer from flu-like infections, for example.
Strengthen your immune system – add fruit to your healthy breakfast
Whether you prefer your oats in the form of muesli with milk or, ideally, warm as porridge for breakfast, whether you combine them with apples or other fruits, with oats everyone can quickly whip up a healthy fruity breakfast to their taste while strengthening their immune system.
From the point of view of nutritionists, oats are considered to be the healthiest grain. This is mainly due to their valuable minerals and vitamins B1 and E.
Among other things, this combination ensures a strong immune system. What's more, it is incredibly versatile and thus enables each of us to start the day perfectly.
Do you want to strengthen your immune system and still start the morning deliciously?
We at VERIVAL provide the basis. Top it off with fruit of your choice to round off your individually delicious immune booster and give unwanted intruders no chance.
It's up to you! Start strengthening your immune system today!
