Broccoli, Lentils

The immune system protects us from pathogens, potentially harmful bacteria, parasites and viruses. Regular fresh air, exercise and Drinking enough water are important factors that affect our immune system. But proper nutrition helps to strengthen the immune system.

According to the Swiss "Academy of Naturheilkunde" there are "important building blocks of a strong defense." The micro-nutrients (vitamins, minerals and trace elements such as iron, Iodine, zinc), and phytochemicals (vegetables, fruits, legumes) are.

B-vitamins are important for our immune system

Micro-nutrients are responsible for cell growth. In addition, they should be good for skin, bones, muscles, and renewal of blood cells. B vitamins are important for our immune system. In lentils, spinach and potatoes is a lot of Vitamin B6. In the Vitamin B9 contained folate in chickpeas, garlic, red beans, spinach, Kale and lettuce to be found. Vitamin B12 is found in animal products or in food supplements.

Vitamin D it absorbs from the sun. This Vitamin is also very important for the health. Therefore, daily walking is recommended to go to soak up the sun.

Especially Vitamin C is for many THE means to strengthen the immune system. A study in the "The national center for biotechnology Informationen" was published, it has Vitamin C and its effect is studied. In the study, it is described that the "Absorption of nutrients the immune system strong beeinflussen" can.

Vitamin C may shorten the common cold

A deficiency of Vitamin C leads therefore to a reduced resistance against certain pathogens, the study said. By Vitamin C for the duration of a cold can be shortened in healthy people. Foods that are high in Vitamin C include broccoli, oranges, red peppers, cabbage, black currants and Papayas.

But also iron, zinc and Iodine are immune stronger. You are one of the most important minerals at all. Iron not only promotes the formation of blood but also oxygen to the body. Zinc is important for many enzymes in the body and is for the division of cells is partly responsible.

Zinc can – according to the Academy of natural healing – "the severity of the symptoms of a common cold shown to greatly reduzieren". Zinc is in pumpkin seeds, lentils, oatmeal, Brazil nuts and buckwheat to find. Iron-containing foods are, among other things, pistachios, chickpeas, millet, fennel, and beef or calf liver.

They eat at the best colorful mixed diet

General note: Whoever strengthen the immune system is predominantly a mixed diet, such as green, yellow, orange or red vegetables and enough fruit to eat. Always best regional and seasonal fruit and vegetables are suitable for this purpose.

Low-carb and gluten-free: So you can bake in 5 minutes delicious microwave bread

Appetite low-Carb and gluten-free: To bake in 5 minutes delicious microwave bread

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