DISPLAY | The TEAM HEALTH is an initiative for more health. It constantly provides you with new information on the topics of nutrition, sport and performance as well as sleep and regeneration. In addition to the helpful articles on your own website, the GenussGuide normally appears once a quarter. The interesting magazine provides information on current topics related to health. A regular health tip is published by Presse Augsburg. In our current issue the TEAM HEALTH deals again with how you can tastefully strengthen your immune system.
Especially in times when the immune system is the most reliable protection against viruses of all kinds, it is particularly important to keep them healthy. Diet plays an important role here and can strengthen your immune system. Here you can get the immune boosters on the plate or in the glass …
Ferrous foods
Iron plays an important role in immune function. A low-iron diet can lead to anemia and a weak immune system.
That is why it is important to eat enough iron-containing foods. For example, meat, poultry, fish and crustaceans are rich in iron. An alternative are iron-containing vegetables, such as peas, spinach, various types of cabbage or salsify. Nuts, seeds and legumes as well as dried fruits are also valuable sources of iron.
Probiotics
Probiotics are living microorganisms that have a health-promoting effect on the intestine. They contribute to a healthy intestinal flora and thus help to protect the body from harmful substances and infections.
It has also been proven that people who regularly take probiotics are less likely to need antibiotics in the event of illness and recover faster than people who do not take probiotics.
Probiotics do not necessarily have to be taken as supplements, but can also be ingested through the consumption of probiotic foods. Probiotic foods that help against a weak immune system include sauerkraut, yogurt, kefir, kimchi, miso or kombucha.
Vitamin A
Vitamin A also supports a weak immune system. Foods that contain vitamin A include sweet potatoes, carrots, pumpkins, dark green leafy vegetables, red peppers, dried apricots and fish.
vitamin C
Vitamin C has anti-inflammatory, antibacterial and antioxidant properties and thus protects the immune cells from harmful substances such as viruses or bacteria.
It also plays an important role in building and maintaining healthy tissues, especially the skin. Intact skin forms an effective barrier against infection.
In the event of illness, an increased supply of vitamin C helps you to get better quickly.
Citrus fruits such as oranges, grapefruits or mandarins are known to be quite rich in vitamin C. But peppers, açai berries, dark green leafy vegetables, broccoli, pomegranate, sea buckthorn and berries also provide considerable amounts of the immune-boosting vitamin.
ginger
Ginger is an effective remedy for a weak immune system. The root has antioxidant, anti-inflammatory and antimicrobial properties and can lower the risk of infection. Ginger should be used as a preventative measure in order to fight infections that occur most effectively. It is therefore advisable to consume ginger regularly and add it to curries, soups, stews or smoothies. The root also tastes delicious when infused with hot water as a tea. It has also been proven that ginger soothes nausea, indigestion and abdominal cramps.
Berry
In addition to the fact that berries are a good source of vitamin C, as mentioned above, they contain many phytochemicals with health-promoting and antimicrobial effects.
Coconut oil
Coconut oil consists of medium-chain fatty acids, which have antimicrobial properties. It is recommended to enjoy coconut oil in moderation, despite its immune-boosting properties, since it consists of 90 percent saturated fatty acids. These can increase the risk of fat metabolism disorders. A maximum of two tablespoons of coconut oil per day can have a positive effect on a weak immune system. The rest of the daily fat intake should be high-quality fats with polyunsaturated fatty acids. These are found in nuts, avocados, olive oil, rapeseed oil or linseed oil, for example.
Nuts and seeds
Nuts and seeds contain many valuable nutrients including selenium, copper, vitamin E and zinc. All of these ingredients are effective against a weak immune system. For example, sesame seeds and almonds contain a lot of copper and vitamin E, while pumpkin seeds and cashew nuts are rich in zinc. A single Brazil nut can cover the daily need for selenium.
The Health team would like to support you in the current situation by strengthening your immune system through healthy eating. We will therefore offer our pleasure guides for free download on our website (https://team-gesundheit.de/guides /) and hope you enjoy cooking again.
Stay curious and look forward to our next GenussGuide with our grill special and the health topic “The Microbiome”.
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