Your immune system is a marvel. It protects you through external barriers and internal defense mechanisms from invisible enemies that lurk everywhere in your environment. Pathogenic germs, foreign substances, and unwanted changes in your body threaten your health.
Your defense system is at work every day, using various players to eliminate viruses, bacteria, and more. You can actively support your immune system in its work.
With our 5-step plan, you can realign your lifestyle and rely on natural helpers like vitamin C, turmeric, and spirulina. Let’s get started!
Step 1: Make your diet colorful and fresh
Only when your body has enough nutrients can it stand its ground in the fight against intruders.
What role do minerals and trace elements play?
A deficiency in minerals and trace elements is often associated with
brittle fingernails and calf pain. In fact, these nutrients are also crucial for the immune system. Take zinc, for example. This trace element is a component of many body enzymes.
Your immune system is busy and constantly replaces associated cells. The micronutrient
zinc is urgently needed for the production of immune cells and should therefore be an integral part of your diet. The
intake of iron is also important to maintain the function of immune cells. Furthermore, the body relies on lithium, copper, and selenium to effectively defend itself against external threats.
What do proteins do?
Protein stimulates the production of antibodies in your body.Additionally, proteins are an important component of immune cells.
Therefore, you should regularly supply your body with protein. Of course, vegans do not have to forgo the valuable nutrient protein. If you prefer it vegan, plant-based foods can meet your protein needs. Legumes and nuts are particularly recommended here.
Vitamins - the public defenders of your body
Vitamins play a superior role when it comes to your immune system. After all, they are the ones who
protect your body from free radicals. Have you never heard of free radicals? They are
aggressive by-products of your metabolism.
They are produced by the body's own metabolic processes or by environmental influences such as tobacco consumption.Researchers hold free radicals responsible for aging processes and many diseases.
The daily dose of vitamins is therefore highly recommended. But which vitamins are particularly important when it comes to strengthening the immune system? Particularly relevant are vitamins A, C, and E, as they directly boost your immune system. The entire range of B vitamins is also needed by your body to produce messengers in your immune system.
Last but not least, vitamin D3 plays a crucial role. In combination with K2, it can support the defense mechanism.
Can dietary supplements strengthen the immune system? To provide your body with a rich nutrient complex, you should primarily focus on fresh and colorful foods. Ideally, you should enrich every meal with fruits or vegetables.A muesli with fresh fruits represents a good start to the day. At lunchtime, vegetables should play the main role on your plate. Ideally, you should opt for regional, seasonal products. Generally, these have developed plenty of nutrients due to many hours of sunshine. As a snack, fruit smoothies or a raw vegetable platter are suitable options.
In the evening, you can combat hunger with a fresh salad and whole grain sandwiches. Why whole grain? Quite simply, the fiber contained in them provides a protective function for your body.
Dietary supplements to support your nutrition
However, it is not always possible for us to make every meal sufficiently varied and nutrient-rich. There are many reasons for this: a hectic daily routine, an empty refrigerator, or a lack of cooking ideas. This is exactly where dietary supplements come into play.While they are not a substitute for a healthy diet and should not be associated with any claims of effects or healing, they are intended to help provide the body with important nutrients.
Superfoods are particularly popular. They stand out not only for their high nutrient content but also for secondary plant compounds that are proven to benefit the body. Here are our three superfood tips that can also make your daily routine more varied.
Superfood Tip 1: Camu Camu
Superfoods are often true exotics. For example, Camu Camu. This is a myrtle plant from the Amazon region. The plant originally comes from Peru. In Germany, this versatile plant still lives in the shadows, yet it has so much to offer.
The exotic fruit is said to contain 60 times as much vitamin C as an orange.With our
Camu Camu capsules, the intake of plant active ingredients is uncomplicated, even while traveling. The best part:
Our Camu Camu product boasts a content of 12% Vitamin C. This means
with 2-3 capsules you can meet your daily Vitamin C requirement, assuming that one capsule contains 500 mg of powder. Additionally, there are valuable antioxidants and amino acids.
https://myvial.de/shop/camu-camu-kapseln/
Superfood Tip 2: Turmeric
Unlike Camu Camu, turmeric is no stranger. Particularly in Indian healing practices such as Ayurveda, this plant receives a lot of attention. It is used not only as a spice but also as a
fundamental component of healing arts. The same applies to Traditional Chinese Medicine.
Turmeric is considered one of the healthiest superfoods, which is largely due to its high nutrient content.
In addition to its potential digestive benefits, the turmeric root is also said to boost the immune system. What makes our
turmeric capsules special is the combination with black pepper. This is intended to enhance the absorption of the valuable ingredient curcumin.
https://myvial.de/shop/kurkuma-kapseln/
Superfood Tip 3: Spirulina
Spirulina is a type of algae that is found in both freshwater and saltwater.
In addition to proteins, it contains calcium, iron, and magnesium. Due to its balanced nutrient complex, the algae is said to benefit the immune system.
With
spirulina powder, you can easily incorporate the algae into your daily routine. How about a delicious spirulina shake?
https://myvial.de/shop/spirulina-tabletten-bio/
Step 2: Drink enough
Admittedly, nutrition plays a major role when it comes to a strong immune system.But you should not neglect
your daily fluid intake.
If you drink too little, you primarily feel tired and drained. Even if you don't notice it, insufficient fluid intake makes you vulnerable to germs and the like.
This is because your
mucous membranes dry out due to inadequate hydration. As a result, small cracks can occur in the outer protective barrier. At the same time, viruses and bacteria can no longer be effectively expelled. This gives pathogens an easy opportunity.
The German Society for Nutrition recommends
at least 1.5 liters of fluid daily. Mineral water and herbal tea are particularly suitable, but without added sugar. Do you want to kill two birds with one stone? Then
try green tea. The antioxidants it contains are said to additionally support the immune system.By the way:
Alcohol is not a good idea. It can weaken the immune system.
Step 3: Let sunshine into your life
Do you remember? At the beginning, we mentioned that vitamin D is also important for the immune system. Vitamin D is the only vitamin that your body can produce on its own. All it needs for that is sunlight.
Therefore, you should spend plenty of time outdoors, even in the autumn and winter months.
Vitamin D can also be obtained through food, for example, from fatty fish.
Step 4: Ensure sufficient exercise
When you engage in sports, it also has a positive effect on your immune system. Scientists have found that already
after just a few seconds of physical activity, the immune cells in the blood increase.The body's own stress hormone adrenaline is responsible for this.
Through exercise, more natural killer cells and other immune cells such as granulocytes and monocytes are released in your body.
As soon as you finish your workout, the proportion of immune cells in your blood decreases again. However, this does not mean that you should engage in excessive exercise. After all, you can also achieve the opposite effect. Researchers emphasize that moderate endurance exercise is best suited to keep the defense cells active.
Even small exercise sessions are good for the immune system and also beneficial for your mental health.
Step 5: Schedule Relaxation Firmly
Stress is naturally a part of your everyday life, and relaxation always takes a back seat? We urgently need to change that.Finally,
your immune system also benefits from sufficient recovery periods. In addition to a good night's sleep, relaxation techniques can help relieve stress.
Meditation, yoga, or progressive muscle relaxation are particularly well-suited. Speaking of sleep: experts recommend planning for an average of 6-8 hours per night.
Studies show that especially during sleep, the immune system operates at full capacity. Your body is now teeming with immune-active substances.
Conclusion
Your immune system is constantly at work to protect your body from disease-causing intruders. There is much you can do to support your body's defenses. Remember our 5-step plan, which focuses on healthy nutrition, adequate hydration, sufficient sunlight exposure, moderate exercise, and relaxation.Our superfoods Camu Camu, turmeric, and spirulina are also worth a try to enrich your daily nutrition routine.
