The human immune system protects the body from invading bacteria, viruses and parasites, among other things. In order for all metabolic processes that are crucial for the defense to take place, the immune system depends on the sufficient supply of essential nutrients, especially vitamins and minerals. Essential means that the body cannot produce them itself, or cannot produce them in sufficient quantities, and they must therefore be supplied from outside. Particularly in the case of colds, the right diet can strengthen the immune system. Those who support their defenses with the right food in the initial phase of an infection may still be able to avert the infection.
Antiviral effect of flavonoids.
Individual flavonoids (for example, quercetin) have antimicrobial effects, especially against viruses. The antiviral effect is thought to be related to their ability to bind viral proteins (proteins) as well as to interfere with viral replication. Flavonoids are widely used pigments in the yellow or red-purple color spectrum.
Fruits and vegetables, especially onions, kale, apples, and berries, score highly because of their quercetin content. A clinical study found that quercetin from heated onions is most effectively utilized by the body – quercetin administered in isolated form was absorbed by the body significantly less effectively than quercetin from onions.
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Secondary plant substances (SPS)
In addition to essential nutrients, some secondary plant compounds – natural ingredients found in fruits, vegetables, legumes and grains – can also boost the immune system. They are just as important for our health as vitamins, minerals and fiber.
Secondary plant compounds have numerous health-promoting properties and important protective functions. For example, some SPS exhibit an antimicrobial effect, i.e. reduce the number and activity of pathogenic microorganisms. SPS include carotenoids and flavonoids, among others.
Garlic as a food for the defense
The antimicrobial properties of garlic were already known to Aristotle and Hippocrates. During World War II, garlic was used as a germicidal agent (antiseptic) against gangrene. Garlic is probably the food plant with the strongest antimicrobial effect. This effect is due to the sulfur-containing compounds it contains.
Garlic juice inhibits the growth of staphylococci, streptococci, vibrios, bacilli, fungi and yeasts in test tubes (in vitro) even at high dilution (1:125,000).
Although the highest concentrations of such antimicrobials have been detected in garlic, they are also abundant in onions, leeks, shallots, and chives.
Strengthening defenses with cabbage
Cabbage species such as red cabbage or pointed cabbage contain mustard oils with antimicrobial effects. Thus, the germ-killing “kitchen helpers” such as cress, horseradish and mustard support the organism in its defense. Cabbage vegetables also contain glucosinolates, which exert their antimicrobial effect specifically in the draining urinary tract.
Vitamin C strengthens the immune system
Vitamin C-rich fruits and vegetables support the immune system when cold winds sweep around our ears. Vitamin C does not provide protection against colds, but it does reduce the duration and severity of the infection. Particularly high in vitamin C contain, for example
- Kiwi
- Citrus fruit
- Peppers
- Sauerkraut
- Potatoes
- Kale
Minerals and trace elements for the defense
For the development and function of the immune system, individual minerals and trace elements, especially iron, zinc and selenium are also essential. An undersupply goes hand in hand with an impaired immune response. An adequate supply is ensured by a varied mixed diet.
In addition to animal foods such as chicken, fish or eggs, wheat bran, pumpkin seeds and legumes, for example, contain particularly high levels of iron and zinc. These minerals from plant foods are less easily absorbed by the body. Vitamin C, for example in the form of juice, can help improve bioavailability. Selenium is also found in animal foods. In addition, legumes, nuts or asparagus have a high content.
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