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Ashwagandha is also considered an adaptogen and therefore a plant that can make
the body more stress-resistant. Stress responses are milder in the presence of
adaptogens, making stress less harmful.
Vitamin C is known to be a strong anti oxidant substance that helps reduce
oxi dative stress and thus relieves the immune system. Vitamin C also directly
supports the functions of various defense cells of the innate and also the
acquired immune system. Vitamin C, for example, accumulates in neutrophils,
i.e. in immune cells and thus promotes their ability to move more quickly in
the direction of the invaders to be fought. It also improves their phagocytic
activity (eating pathogens and harmful particles). It then promotes the
activity of the macrophages (scavenger cells), which now clean the tissue by
removing the neutrophils that have died after completing their work. Vitamin C
also supports the formation and maturation of the immune cells from the
lymphocyte group (B and T cells). Vitamin C also protects the skin's barrier
function and in this way prevents the penetration of pathogens at this extreme
limit. You will find hundreds of vegetable recipes here: Vegetables in all
variations Since vitamin C is so involved in the activities of the immune
system, it is also consumed to a very high degree during infections. The
vitamin C level drops rapidly, which is why you should always make sure to
consume foods rich in vitamin C and / or food supplements several times a day!
* High dose vitamin C (1000 mg per daily dose): Vitamin C - high dose and
Vitamin D is essential if you want to strengthen your immune system Vitamin D
is essential for almost every health area. Vitamin D also plays an important
role in the immune system. For example, it can influence the immune system in
such a way that the risk of autoimmune diseases decreases (14).
However, the dosage usually has to be significantly higher than the usually
recommended 800 to 1000 IU. In one study, for example, the test subjects took
140,000 IU per month (approx. 4,600 IU per day) and after 12 weeks had a higher
number of regulatory immune cells, i.e. those immune cells that regulate the
immune system so that there are no excessive reactions (autoimmune reactions).
What you should look out for when taking
vitamin D , read the previous link. There is now a wide range of differently
dosed vitamin D supplements, so that meeting your needs is no longer a problem.
* You can find high-quality vitamin D supplements for every need here: Various
vitamin D supplements
Zinc strengthens the immune system Zinc is an important substance for a strong
immune system. If there is a lack of zinc, this leads to weakening defense
cells and the immune system can no longer fight cancer as well, which is why
tumors grow faster with zinc deficiency . Also infections more severe when zinc
Zinc works for the immune system in many places. For example, zinc is necessary
for the healthy development of various immune cells (neutrophils, natural
killer cells and macrophages). Without zinc, T and B cells (immune cells) also
experience growth and function disorders. Phago cytosis also no longer works
well with zinc deficiency. Phago cytosis describes the eating process of immune
cells when they encounter foreign particles or pathogens (7).
We have described how you can get a good supply of zinc in our article on
elim inating zinc deficiency . If you have a zinc deficiency or do not consume
enough zinc with your diet, you can also use appropriate zinc supplements.
Selenium for a strong immune system Selenium - an essential trace element - is
a particularly important substance when it comes to strengthening the immune
system. Because while you might still be able to get enough magnesium, zinc,
copper and iodine through your diet, selenium does not always work so well. The
reason for this is that the European soils are considered to be low in
selenium, which means that our foods are also low in selenium.
If there is a selenium deficiency, the immune system seems to be weakened, as
infections lead to stronger in flammatory processes, presumably as a result of a
higher degree of oxidative stress, which the selenium -containing enzymes would
otherwise keep under control. Since these enzymes can also slow down the
replication of viruses (4, 5), the conclusion is that virus infections are
worse when there is a selenium deficiency than with a good selenium supply (6).
Studies then also showed that an increased intake of selenium improves both
cell- mediated and humoral defense. Conversely, a selenium deficiency leads to a
weaker immune reaction when viruses, allergens or cancer cells appear in the
It is known from animal studies that if there is a lack of selenium in the
course of a flu infection, the number of macrophages (scavenger cells of the
immune system) decreases; if there is a good selenium supply, the number of
these immune cells remains consistently high and the infection can be fought
more quickly (6).
Selenium also ensures that the number of so-called CD4 cells (also called T
helper cells) increases in people infected with HIV. The T-helper cell count is
checked regularly for HIV. If it drops, this is a sign that the disease is
progressing or that the immune system is weakening and that the risk of death
is increased (6).
The official selenium requirement of an adult is given as 60 to 70 µg selenium
Fish, seafood and the Brazil nut are considered good sources of
selenium. Depending on the source, the Brazil nut should contain between 100
and 600 µg selenium per 100 g, fish between 20 and over 100 µg depending on the
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However, Brazil nuts are repeatedly conta minated with aflatoxins (mold
toxins) - and fish is not only rich in selenium, but sometimes also rich in
We report here on: How mercury makes fish a risk
After checking the selenium level, you can use appropriate food supplements if
necessary. We explain here (under "Selenium") how you can have your selenium
there is a deficiency, preparations with different dosages (50 - 200 µg) are
* You can find high-quality selenium supplements here.
5. How to strengthen your immune system - with home remedies Many home remedies
or foods can of course also strengthen the immune system. Integrate these into
your daily routine again and again or use them for a short period:
Use lemon peel more often Lemon peel tastes wonderful! Put them grated in
vegetables, dressings, sauces or desserts or just toss a piece of lemon peel
into the blender with other smoothie ingredients. Studies have already shown
that the polyphenols in lemon peel (eriocitrin) prolong life (at least in
mice) - because they have such a positive effect on the intestinal flora and
the immune system (17).
Drink water with lemon juice on an empty stomach in the morning Eriocitrin -
the lemon own polyphenol - is also contained in lemon juice, so that you can
achieve immune system-strengthening effects by consuming the juice. Start the
day with lemon water, so drink it on an empty stomach: squeeze half a small
lemon and pour the juice into a glass of lukewarm water (250 ml). If you prefer
to use tea (herbal tea) as the basis for your lemon juice, make sure that it is
no longer hot when you add the lemon juice in order to protect the heat-
sensitive vitamin C.
Use local herbs and wild plants Many herbs, medicinal and wild plants , which
often even grow in your own garden, can on the one hand relieve the immune
system through their anti bacterial effect, on the other hand strengthen them
due to their richness in minerals and secondary plant substances and enable
them to perform great, as you can read in the link above, where you will also
find tables showing how much more mineral-rich wild herbs are compared to
You can enjoy herbs and wild plants in the form of tea (never prepare too hot),
fresh plant juice (from the health food store or homemade), salad or in a green
smoothie , e.g. B. nettle, dead nettle, Frenchweed, fingerweed, groundgrass,
dandelion, goose thistle etc.
Laugh heartily for a strong immune system Many people laugh often and happily.
Others have almost forgotten how to laugh. Worry and stress make happy
opportunities less and less common. If that's the case for you, look
Nevertheless, you can
laugh even if you don't feel like it at all - according to the motto: Humor is
Laughter significantly increases the activity of the defense cells of your
immune system. If you laugh, you loosen up, automatically relieve stress and
get a completely new and attractive charisma. If you laugh, you can look at
your potentially problematic everyday life from a completely new perspective.
Laughter mobilizes forces and energies that some people didn't even know were
dormant in them.
And so those who laugh suddenly find solutions where there were only problems
before. Problems and stress, however, weaken the immune system. Therefore, we
now also know that positive thinking can make you healthy .
6. How to strengthen your immune system - with nutrition Of course, a healthy,
plant-based diet rich in vital substances is essential for a strong immune
How vegetables can boost the immune system Red, yellow, orange and deep green
vegetables (basically all), which contain numerous other vital substances and
plenty of beta- carotene (the precursor of vitamin A), strengthen the immune
system. They stimulate the production of our body police - the white blood
cells - and thus help the body to fight off infections.
Among all types of cabbage is cabbage one of the most effective in the fight
against pathogens and even against cancer cells. It not only provides enormous
amounts of beta- carotene, but also a particularly large amount of vitamin C,
calcium and secondary plant substances, the so-called isothio cyanates (which
also includes the above- mentioned sulforaphane from broccoli).
You can find delicious, healthy recipes with kale in our recipe section: Kale
Recipes You can also find broccoli recipes to feast on with us: Broccoli
recipes Fruits that strengthen the immune system You can use almost all fruits
alternately to strengthen the immune system. When choosing fruits, it is
important that you choose regional fruits from organic cultivation that are
currently in season, i.e. apples, pears, plums, plums, apricots, mirabelle
plums, cherries and all kinds of berries. This is how you get fruits with the
highest possible vital substance content.
It is best to eat fruits unprocessed, i.e. raw. If you don't like to eat them
straight out of the hand, you can make green smoothies or chop them up and mix
them with some raisins, a little ginger and grated lemon zest or add them to
plant-based yoghurt , which you can buy in organic supermarkets or else you can
also do it yourself (see previous link).