With Cabbage and Pumpkin against Cold

Shorter, cooler and darker – that’s the trend these days. Not in fashion, however, but in the daily routine. On buses and trains, people are sneezing and coughing, and handkerchiefs are being pulled out everywhere. It’s good to be armed against the onslaught of viruses. Those who still want to upgrade their immune system: nutritionist Hanna-Kathrin Kraaibeek gives tips on which vegetables you can use to strengthen yourself now.

Which autumn vegetables should you eat to get your immune system going one more time?

Kraaibeek: Autumn time is cabbage time. No matter what variety is on the table: cauliflower, broccoli, kale, Brussels sprouts, red cabbageCabbage is ideal for preventing colds, but also when the nose is already running. It provides the body with vitamins and minerals that strengthen the immune system and arm the body against infections.

Almost all types of cabbage are rich in the cold blocker vitamin C. Cooked Brussels sprouts, for example, contain more vitamin C than the same amount of oranges. And fresh cooked broccoli almost twice as much as lemons. In addition, cabbage also often contains vitamin E. Both are important antioxidants that bind free radicals. Thus, they protect the cells and maintain the defenses.

Cabbage seems to be a wonder weapon. What else is in it?

Kraaibeek: Cabbage food not only makes you fit against colds, but strengthens from head to toe. In addition to vitamins and minerals, it contains plenty of fiber and is ideal for eating your fill – without a guilty conscience. This is because it consists largely of water.

Cabbage is a supplier of calcium, potassium and iron. While calcium ensures strong bones, strong nerves and muscles, potassium regulates blood pressure. The trace element iron is needed for the formation of the blood pigment hemoglobin. Folic acid, which is important for cell structure, is also found in savoy cabbage, Chinese cabbage or kale, for example.

Pumpkin is also in season now. What about those orange heads?

Kraaibeek: Pumpkins are ideal for soups, stews or gratins. If you freeze easily, you should spoon up pumpkin soup, because pumpkin warms you from the inside. The flesh is full of minerals and vitamins.

Especially the seeds have it in themselves: They are not only a tasty snack in between, but also supply the body with the trace elements selenium, copper and zinc. The latter supports the immune system and fends off viruses. Pumpkin seeds and pumpkin seed oil are also recommended for bladder and prostate problems.

Are there any other vegetables you recommend now that fall is here?

Kraaibeek: Mushrooms are very healthy and are popping up everywhere. Local mushrooms, such as chanterelles, chestnuts, butter or porcini mushrooms, are 90 percent water and extremely low in calories, but rich in minerals and trace elements.

Mushroom eaters are also supplied with B vitamins, which are important for nerves and muscles, and vitamin D, which is good for bone formation. The dietary fiber regulates digestion. The “sheltered” meadow and forest dwellers also have plenty of protein for muscle development.

However, only experts should go mushroom picking in the forest. Who has no idea which mushrooms are edible, rather enjoy the fresh forest air during a walk.