The meteorological autumn has knocked on the door. Now it is urgently time to strengthen your body's defenses. After the hot days full of sunshine, the temperatures drop and rain can be seen more often. Since many underestimate this changing weather, the risk of the next cold quickly increases. So that you too shine like the golden autumn from the outside and inside, we have a few effective nutrition tips for you. Strengthen your immune system and bring your mood up to speed even on rainy days. In this article you will find six strong foods that are good for you and your body to help you get through the autumn healthy and fit with strong defenses.
Our immune system is responsible for protecting us from viruses and bacteria. As autumn and the cold season are approaching, you should start now to strengthen your body's defenses and strengthen your immune system. So that your body can fight off all the pathogens, you should provide it with sufficient nutrients. In addition to regular exercise and sufficient Sleep, a healthy and balanced diet is important here. But a healthy intestinal flora also has a lot to do with your immune system.
Because the heart of yours Immune system is the intestine. This is where 70-80% of our cells that produce antibodies are located. If the intestinal barrier is not intact, bacilli can emerge and cause infections. The intestinal barrier consists on the one hand of the intestinal mucosa and on the other hand of the Microbiome, or the microbiome. If this is strong and balanced, foreign bacteria have no chance to cause restlessness and unbalance your defenses.
Ginger originally comes from Southeast Asia and has been used as a spice in many countries for over 3000 years to add flavor to foods. It was not until the 19th century that the spice slowly became more popular and increasingly found its way onto the diet of the rest of the world. We get most of our ginger from India, but China and Indonesia are also among the suppliers of the strong, powerful spice that is also good for your immune system.
The health-promoting aspect of ginger has been attributed to its rich phytochemicals that fight off free radicals. An increased production of free radicals leads to oxidative Stresswhich can lead to DNA damage. Through strong defenses in the body and an improvement in the antioxidant status, people can be protected from many chronic diseases.
Ginger is used in many countries to strengthen the immune system. Substances contained in ginger have strong anti-inflammatory and antioxidant effects. Thus, ginger is often used as a remedy. Consuming ginger regularly can keep your airways from becoming infected with bacteria. If you have caught a cold again, ginger can help you relieve symptoms at the first signs.
Ginger is a true all-rounder and not only strengthens the immune system. Due to its anti-inflammatory properties, ginger can also have a soothing effect after intense physical activity. Studies have shown that consuming raw and heat-treated ginger daily can result in moderate to severe reductions in muscle pain.
Furthermore, ginger can have a supporting effect in the treatment of many diseases, such as degenerative diseases, digestive disorders, cardiovascular diseases, vomiting, diabetes mellitus and cancer. In addition, it also has anti-inflammatory and antioxidant properties to help control the aging process. The antimicrobial potential of ginger can also be helpful in treating infectious diseases.1
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Turmeric belongs to the ginger family, the rhizome of which is used as a spice and remedy. Turmeric derives its bright yellow color from its primary active ingredient, curcumin. This popular Southeast Asian spice is said to have antioxidant and antimicrobial properties. You can also boost your body's defenses by consuming turmeric strengthen. In Ayurvedic medicine, the positive effects have long been recognized and already has a tradition in the treatment of inflammatory diseases and is used, for example, in diseases of the digestive system. So it is worth including turmeric in your diet to strengthen your immune system. Studies have confirmed that turmeric can help treat diseases in the digestive tract, particularly inflammatory processes in the gastrointestinal tract, such as inflammation of the stomach lining.2 And as already mentioned, the intestines play a major role in strong defenses.
There are many recipes for how to consume turmeric. Turmeric is particularly popular for tea. We have another tip for you if you want to drink something other than the typical cup of coffee in the morning. Then you can try the so-called "golden milk". The turmeric latte not only helps against listlessness in the morning. In addition to turmeric, ginger is also contained in this delicious drink, both of which promote your digestion and stimulate your immune system. A perfect alternative to the Coffeethat also promotes your health.
Lemons contain 50 mg of vitamin C, which contributes to the normal function of the immune system. You can find this important vitamin in citrus fruits, berries, and vegetables like peppers and broccoli. Lemons also contain other important amounts of potassium, Magnesium and calcium.
Who is not aware of it? Vitamin C is said to have a particularly positive effect on colds. Studies have concluded that the vitamin can help reduce the duration and severity of a cold by about 10 percent. However, a requirement is regular intake before the first symptoms of a cold even occur. Because vitamin C cannot protect you from a cold. It can only shorten your discomfort. If you are already sick, the vitamin will have no effect on your cold. It is therefore important that you start building up your immune system now and consume your daily amount of vitamin C.3
Sour makes fun! Lemons can not only strengthen the immune system, but can also lift your mood. Because vitamin C should also be known to you as a good-mood vitamin. As a co-enzyme, this contributes to the formation of the messenger substances Serotonin, Adrenaline and norepinephrine at. This was also confirmed by a study in which participants were vitamin C deficient and their mood improved after their vitamin C levels increased again.4
You should definitely include garlic in your diet. Not only does it make many dishes even tastier, but it is also one of the best foods to strengthen your immune system. The effective ingredients of garlic are in your toes. Garlic has many health benefits to help build your immune system. It is important for the consumption of garlic that it is best prepared fresh, otherwise many important active properties can be omitted. The antibacterial effect of garlic can have a particularly positive effect on your gastrointestinal tract, as the germicidal properties of allicin and its sulfur compounds fight pathogenic microorganisms and parasites. The beneficial intestinal bacteria are not attacked. Through the Promotion of the intestinal flora Garlic thus strengthens the defenses in your body.
Garlic can also be used preventively against colds. As with the intake of vitamin C, garlic cannot prevent a cold, but it can alleviate and shorten the duration and severity of the symptoms.
Researchers from the UK found that people who ate garlic regularly were less likely to experience cold symptoms such as runny nose and coughs during the winter time. The main active ingredient in garlic is anti-inflammatory and antiviral. Garlic can improve the ability of white blood cells to fight invaders. This can strengthen your immune system and reduce the risk of colds and other infections. In addition, the vitamins A, B and C contained in garlic as well as minerals such as magnesium, zinc and iron have a positive effect on the organism and thus contribute to a strong immune system.5 A Mineral deficiencies can seriously harm your body. You can also read the background to this in the Academy.
Apple cider vinegar is made by fermenting apple cider and contains many acids that are said to help improve the structure of the intestinal flora. With the help of a drink made from apple cider vinegar, you can ensure that you improve your growth for gut-friendly bacteria and do something for your immune system.
In an in-vitro study it became clear that apple cider vinegar has antimicrobial effects by destroying or damaging gastrointestinal bacteria in their structure. Apple cider vinegar also has an anti-inflammatory function. This only happens if you have a good mix of apple cider vinegar and water. Usually, you can dilute apple cider vinegar with twice the amount of water. You should use apple cider vinegar with caution, however, as simply drinking apple cider vinegar can damage the tooth enamel or the mucous membranes of the neck. However, there are not very many meaningful studies on the subject of apple cider vinegar that relate to health aspects. Many of the statements about apple cider vinegar and the immune system that can be found on the Internet are based on subjective statements and not on scientific studies that have been carried out on it.6
Everyone who is very interested in nutrition has heard of spirulina before. Spirulina is a blue-green microalgae and can be bought dried in the form of tablets, pellets, powder or flakes. Due to the content of proteins, essential amino acids, minerals, essential fatty acids, vitamins and fat-soluble Antioxidants like vitamin E and carotenoids, spirulina has high nutritional values.7 But what makes this alga so interesting?
Spirulina is a true “miracle alga” and is rich in vitamin A, which is important for eyesight, skin health and gene transcription. Spirulina is also said to be helpful for pollen allergy sufferers by allowing sufferers to breathe deeply through their noses in critical times of the year. Researchers checked chemical messengers of the immune system in the bloodstream and were able to determine an improvement through regular intake of spirulina algae.
One of the most important ingredients in Spirulina is phycocyanobilin, which makes up 1% of the algae. This substance is said to be responsible for inhibiting NADPH oxidase and thus has an anti-inflammatory and antioxidant effect.8
Unfortunately, spirulina is not very digestible in terms of taste and you should pay attention to what you mix it with. A good option here would be a delicious and healthy green smoothie to activate your immune system. There you can mix your spirulina with other foods that you like.
In some times of the year our immune system is a little more challenged, which means that the immune system needs a little more attention from you to strengthen it. With a weak immune system, pathogens such as viruses or bacteria have an easy time of it and you could get sick. So that you can get through the autumn safe and sound, you should now do something to strengthen your immune system so as not to give a cold a chance. In addition to a healthy and balanced diet, this includes regular exercise and adequate sleep.