Healthy Lifestyle: Food for the Immune System

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It is with you every day to protect you and your body from invaders: Your immune system. You can find support for your inner superhero in the following tips to help you stay healthy and fit through the winter. 

If the coronavirus crisis has taught us one thing, it's that our bodies are constantly exposed to pathogens. To protect ourselves, the body needs a well-functioning defence system. This is exactly where our friend and helper - the immune system - comes into play. Minute by minute, it does an outstanding job. 

Our immune defence is a sophisticated interplay of many factors. Its task is to recognise substances as endogenous or foreign to the body and trigger an immune response. The response should always be appropriate, there should be no overreaction (such as an allergy), but also no misdirected reaction to the body's own tissue as in the case of an autoimmune disease. The body should be able to recognise and successfully combat bacteria, viruses, fungi, parasites, harmful substances and altered endogenous cells. The organs of the - still not fully understood - immune system include the external barriers such as the skin, mucous membranes or intestinal flora, special organ systems (lymphatic system, thymus, spleen) and the defence cells (white blood cells).

So when we talk about how we can strengthen our immune system, we are talking about how we can help it to do its job properly so that it is strong and up to any challenge.

At the centre of strengthening the immune system is a mindful approach to one's own body. Strengthening the immune system is not a short-term affair that can be achieved by taking capsules, drops or powders. Keeping the immune system healthy and in balance is a life-long task. The cornerstone of an immunity-boosting lifestyle is a healthy, balanced diet, whereby three points in particular need to be considered:

1. Minimise bad eating habits

Many everyday eating habits weaken the body's own defence system.

These include

• Unhealthy diets with convenience foods and highly processed foods that contain a lot of unhealthy fat, sugar, additives and harmful substances. The same applies to drinks such as soft drinks, energy drinks, sweetened drinks, alcohol and juices.
• Overeating weakens and overloads the body enormously. Do as the people from the Blue Zones - where the healthiest old people live - and only fill your stomach up to 80 per cent.
• Being overweight with too much belly fat weakens the immune system enormously and impairs its functions. The reason is usually latent inflammation.

2. Relieve your immune system

Imagine your immune system is being swarmed by pathogens: how about relieving it of some of its workload? It's very simple...

• Drink water: It flushes toxins and harmful substances out of your body and thus significantly relieves your immune system. Enjoy still, room temperature water that is low in minerals - it cleanses your body.
• Take a break from eating: Don't be afraid to take longer breaks. Fasting is considered immune-boosting. Otherwise, make sure that there are three to five hours between meals. This relieves the defence system. It takes place via the promotion of autophagy, the cell's own purification, the process when cells transport their waste into the extracellular space and in this way remain clean and healthy. It is now known that the better autophagy and therefore the immune system function, the healthier a person is.

3. Nourish your immune system

In order to work perfectly, the immune system needs sufficient energy and nutrients from food. Too much fat and sugar, on the other hand, throw it off balance as they promote silent inflammation. If the body is always busy with inflammation, it has less capacity to fight invaders.

The composition of our intestinal flora, which is an important part of our immune system, is also very important. As around 80 per cent of the immune system is located in the gut, healthy nutritional choices are particularly important. It is therefore not surprising that when our gastrointestinal system is weak, the body has greater problems fighting off infections. A varied diet with fruit, vegetables, herbs, spices, vegetable oils and fermented foods, such as sauerkraut or yoghurt, ensures a healthy diversity of bacteria in our gut.

Important: Our immune system is a natural safety system that we do not want to "hack" in order to increase its performance. This would ultimately do more harm than good. What is meant by "strengthening" here is rather helping the body to realise its full potential when it comes to fending off potential invaders.

Therefore, there are actually no foods that "strengthen" the immune system. However, there are foods that help it to function smoothly so that you stay healthy. Which ones are included and what you should bring home next time you go shopping:

1. Broccoli

You'll find this cruciferous vegetable on pretty much every list of immune system-boosting foods. The reason: sulforaphane - a secondary plant substance from the mustard oil family. Studies have shown that this "immune booster" has the most positive effects on the immune system: it promotes the functionality of immune cells, reduces inflammation, increases the activity of killer cells and increases the number of defence cells. Broccoli is also rich in vitamins A, C and E and is a great source of fibre.  

Important: Steam broccoli carefully so that the nutrients are preserved. You can also try it raw in a smoothie.

2. Citrus fruits

Vitamin C plays a major role in supporting the immune system and fighting colds. It is found in abundance in fruits such as oranges, grapefruits and lemons. However, citrus fruits not only contain vitamin C, but also vitamin B as well as potassium and calcium.

Papayas also have an excellent vitamin C content. However, it is worth eating them for another reason: Their seeds. They protect against bacterial infections, fight parasites and boost the activity of immune cells. Papaya seeds can be eaten raw or dried. Try three to five seeds. Important: chew well. They have a peppery, spicy flavour and go well in salads or smoothies.

3. Garlic

For thousands of years, people have used raw garlic as a defence against viruses, bacteria and fungi. Thanks to its antiviral properties, garlic reduces the symptoms of a cold and helps you get back on your feet faster. This is because it is packed with nutrients such as vitamins B and C, iron and potassium.

Kitchen tip: Chop or press garlic - this produces allicin, which has antioxidant and anti-inflammatory properties - exactly what helps when you want to boost your immune system through nutrition.

4. Natural yoghurt

Our immune system doesn't just need vitamins. It also needs lactic acid, which yoghurt produces with its probiotic bacteria. Lactic acid is not only poison for harmful germs, but also ensures good intestinal flora, which in turn is the basis for an intact immune system. Natural yoghurt is also anti-inflammatory, which ultimately gives the immune system more power. Not to forget: Yoghurt is a source of vitamin D.

5. Manuka honey

This New Zealand superfood helps with inflammation, has antibacterial properties and therefore strengthens the immune system. The special thing about manuka honey is its extremely high methylglyoxal content, which has an antibacterial effect. The higher the MGO concentration, the stronger the effect of the honey. The MGO value is therefore an important quality feature and determines the price of manuka honey.

6. Curcuma

The spice curcuma is an integral part of Indian cuisine and Ayurvedic health teachings: it strengthens the immune system, inhibits inflammation and has an antiviral effect. The yellow tuber can also play a role in mental health. This is because it is a food that has a calming effect and can reduce stress - both of which are of course also beneficial for an intact immune system.

Curcuma is particularly good in tea, golden milk and in shots like this one...

We are surrounded by microbes. Bacteria, viruses, fungi and parasites can be found on almost every surface. Our immune system is the centrepiece of our health. It has always been designed to protect us from pathogens. The best and most effective way to avoid becoming seriously ill is therefore to strengthen our super organ - it should be an absolute priority in today's world: Your diet plays a prominent role in this.