Healthy diet strengthens defenses

A cold threatens not only in winter, but also in summer. No matter what time of the year, the sudden change from cool to hot air is a challenge for people of all ages - from children to seniors. Anyone who wants to prevent colds, coughs, sore throats and hoarseness should increase his immune system and strengthen his immune system.

Drink for the immune system

In addition to exercise, fresh air or sauna sessions helps a balanced diet against cold, but also to strengthen the body's defenses. Not only the consumption of certain foods, but also adequate hydration is of great importance for the strengthening of the immune system.

At least two liters each adult should drink every day and thus fundamentally strengthen the immune system. The best are mineral water or unsweetened teas. In this way, the risk of drying mucous membranes is banned. Attacks by germs can be warded off even before they enter the body.

Vitamins help the immune system

In addition, it is vital vitamins, minerals and trace elements, which ensure an intact immune system. If you follow the motto "strengthen your immune system", you should make sure to eat enough fruits and vegetables, as these foods are excellent suppliers of these nutrients.

Especially vitamins, such as vitamin C, vitamin E and vitamin D are crucial for strengthening the body's defenses. They reduce the susceptibility to infections by trapping free radicals. This protects the cells. Good vitamin C suppliers are citrus fruits, kiwis and green vegetables such as kale or broccoli. Parsley also contains a lot of vitamin C. Vitamin E is found mainly in vegetable oils. Fish rich in fat provides the important vitamin D.

Healthy nutrition is important

In addition to the targeted intake of vitamins, it is advisable anyway in winter and summer to eat a sufficient amount of fruits and vegetables. Raw food also helps to strengthen the body's defenses. The motto "An apple a day keeps the doctor away" (literally one apple a day keeps the doctor away) can be taken literally if you want to specifically strengthen your immune system or build a weakened immune system.

Especially with regard to the immune system of children, which are in important stages of their development, parents should make sure that they eat a balanced diet. Because often it is not easy to explain to children that fruits and vegetables are important for strengthening the body's defenses. Original recipes can also convince children that it's not just fries, gummy bears and cola that taste good.

Zinc can strengthen the body's defenses

Also important for young and old are various trace elements. Especially zinc makes an important contribution if you want to strengthen your immune system. It invigorates the immune system, protects the mucous membranes in the mouth and nose. These are important in order to prevent pathogens from getting into the body. Recommended are about 15 milligrams of zinc per day. These are usually easily consumed with food.

Foods such as seafood (in particular: oysters, fish), but also dairy products, eggs and cereals contain large amounts of the trace element zinc. Basically, the body can better utilize zinc from animal foods. If the amount of zinc taken in through the diet is insufficient or if the immune system is badly weakened, dietary supplements or an immune vaccine such as Kijimea® may also be considered after consultation with the doctor.

Dietary supplement for chronic deficiency

Normally, a healthy person can consume all the necessary substances via a balanced diet, so that an additional intake of vitamins or trace elements is not necessary. However, in certain situations, such as a chronic lack of certain nutrients, it is advisable to talk to your family doctor about taking so-called nutritional supplements. These are foods that have the task of supplementing an already healthy diet so that all the vital substances are supplied to the body.

Most of these are concentrates of nutrients (such as minerals or vitamins) taken in capsule or tablet form. The Federal Institute for Risk Assessment points out that dietary supplements must not have any side effects, since these are not medications but foods.

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