how to strengthen it with diet and supplementation

how to strengthen it with diet and supplementation

The body’s immunity should be built throughout the year. It is a long and arduous process. No specific drug can strengthen us in a few days if our diet is based on highly processed products for a long time. In this article you will learn how to support the immune system with proper nutrition and supplementation.

Low-processed food

If you want to build
durable immunity, the basic principle is to avoid highly processed foods,
so one that contains: sugar, glucose-fructose syrup, trans fats,
artificial preservatives, dyes and flavors. Give up sweet yogurt and rolls
wheat, cookies, candy bars, pasta, chips and junk food. Bet on:
vegetables, sprouts, pods, fruits, meat and fish from a good source, eggs from chickens from
free range and gluten-free cereals and flakes (millet, buckwheat, amaranth,

The importance of intestinal microflora

There are several hundred species of bacterial strains in the digestive tract, including help to increase the body’s resistance. Intestinal bacteria are able to synthesize vitamins B1, B2, B12 and K. Microorganisms also form a biofilm on the surface of the intestinal mucosa, thereby reducing the adhesion of pathogenic microorganisms.

A diet rich in dietary fiber from vegetables and fruits provides “medium” for probiotic strains. It is also worth eating silage, drinking beet sourdough, kombucha or real kefir. However, it should be remembered that a probiotic is a specific isolated strain that should be used for several months in a certain amount (especially after antibiotic therapy). In this case, silage is not enough, take a high-quality preparation. Probiotics that can be particularly helpful in improving immunity are L. rhamnosus GG ATCC 53103 and S. salivarius K12, and a mixture of Bifidobacterium bacteria will work among multi-graft products.


Very important
Antioxidants, mainly vitamin A, C and E, are part of the diet. Vegetables rich in these
vitamins include: carrots, beets, spinach, broccoli, peppers, kale, cabbage,
cauliflower, celery, parsley.

To group
Antioxidants also include bioflavonoids. They give the plants a colorful color and at the same time constitute
protection against harmful external factors. In the human body, ta
a group of chemical compounds acts as a shield strengthening the immune system.
Bioflavonoids have anti-inflammatory effects, remove free radicals and
seal blood vessels. Among the fruits, pay special attention to the rich ones
into bioflavonoids: dark grapes, chokeberry, raspberries, blueberries, blackberries, strawberries,
currants, gooseberries, cherries, pomegranate, cranberry, black elderberry.

Vitamin C

Vitamin C full
not only the antioxidant role, but also facilitates the absorption of iron from the duct
digestive tract, which is very important for people with anemia. Iron deficiency significantly
increases the risk of infection. Regularly supplying the right amount of vitamin C
from food is one of the elements of prevention against colds.

Vitamin C content> 500 mg / 100 g:

  • wild rose 6800 mg
  • black currant 4000 mg
  • South American acerola up to 1790 mg
  • kiwi 1420 mg
  • sea ​​buckthorn fruit 900 mg
  • chives 524 mg
  • nettle herb up to 600 mg.

Vitamin C content 100-500 mg / 100 g:

  • Rhubarb 380 mg
  • pepper 125-306 mg
  • Chinese tea (leaf) 156-233 mg
  • Brussels sprouts 80-160 mg
  • barberry fruit 150 mg
  • lemon balm leaves 150 mg
  • kale 48-150 mg
  • cauliflower 48-150 mg
  • cabbage 12-112.5 mg
  • raspberries (fresh fruit) 100 mg
  • Italian cabbage 60 mg
  • sauerkraut 5.8-52 mg
  • Sauerkraut juice 2.1-48.8 mg
  • Chinese cabbage 24 mg
  • elderberry juice 18 mg / 100 g.


participates in the fight against bacterial infections and
viral by the immune system, which is why you can not miss it in
our daily menu. Iron in food is divided into two types:
heme (animal products) and non-haem (plant products), which they absorb
much worse.

heme iron are: offal (especially veal and beef liver), beef,
turkey, rabbit, egg yolks, fish and seafood. We can find nonheme iron
in dry seeds of legumes (lentils, chickpeas, broad beans, beans,
peas), in soya products (tofu, miso, natto) and in whole grains
e.g. in buckwheat and amaranth.


Zinc is another element important for the immune system. It activates T lymphocytes, protecting against bacterial, viral and fungal infections. Zinc deficiencies lead to a significant impairment of cellular immunity. A good source of zinc are: seafood, fish, eggs, meat, pumpkin seeds, nuts, sunflower, sesame, adzuki beans, oyster mushrooms, wild rice.

Vitamin D3

Vitamin D3 immunomodulatory functions have been documented in numerous
research. Vitamin D3 is involved in activation and proliferation
lymphocytes, differentiation of Th lymphocytes and production of specific antibodies. Unfortunately
as many as 90% of Poles suffer from a deficiency of this important vitamin. You should strive for level
30-60 ng / ml 25 (OH) D in the blood. Best
perform a laboratory test and implement matched supplementation on this basis
individually to our needs. recommended
daily dose for an adult outside the summer months is from 800 to 2000

However, it often turns out that we have serious deficiencies
even in summer. We are less and less exposed to solar radiation, in
fear of skin cancers. Of course you need to be moderate and not
stay in full sun for too long, but remember to avoid it
We take away the chance to produce vitamin D3 in the skin.

“Sun vitamin” is very difficult to provide with food. products
in which we can find it: sea fish (herring, mackerel, salmon, tuna, sardines,
sprats), fish oil, trout, eel, eggs, butter, liver, ripening cheese,

Vitamin B12

Cobalamin is needed, among others for the production of blood cells. Its deficiency significantly impairs our immunity. Vitamin B12 is found in products of animal origin: meat, offal, fish, eggs, dairy products and yeast. It is also produced in small quantities by intestinal bacteria, which is why it is so important to care for our microflora.

Omega-3 fatty acids

Unsaturated omega-3 fatty acids have a strong anti-inflammatory effect. They support the defense against infections, but also accelerate the regeneration of the body. The daily requirement is approx. 1000 mg EPA and DHA.

EPA and DHA are derived from animal products and they are the most active. Their sources are: fish oil, arctic krill oil, sea fish (salmon, herring, mackerel, tuna, sprat), rainbow trout. In plant products, in turn, there is alpha-linolenic acid, which partially turns into orgasm in EPA and DHA. ALA acid contain: linseed oil, brown oil, linseed, chia seeds, and walnuts. People who consume little fish should definitely use supplementation to make up for deficiencies.


Curcumin is a component of the well-known spice of Fr.
yellow color – turmeric. Curcumin increases the availability of vitamin D receptors in the body. Also,
affects the amount of cathelicidin. This compound has antibacterial and antiviral effects
and antifungal. Turmeric can be added to virtually any dish. To
improve the bioavailability of curcumin, it is worth combining it with black pepper.


Lactoferrin is
protein that is a component of Colostrum, or bovine colostrum. This protein binds
iron, regulates the immune response and stimulates normal growth
intestinal microflora. research
show that lactoferrin reduces the incidence of infection

What else will naturally strengthen yours

Aloe juice, ginger, garlic, onion, honey, propolis, echinacea (echinacea) – these are the ingredients that you can also add to your diet during periods of increased morbidity.

an important rule

In autumn and winter, our body is constantly chilled, so it is worth eating as much warm meals and drinks as possible: teas, herbal infusions, soups (e.g. pumpkin cream soup), cereal, boiled or baked vegetables. Say goodbye to sweet carbonated drinks, and instead drink warm water with ginger and lemon, optionally with a small addition of honey.

Remember to take care of your immunity as a preventative measure throughout the year, not just when you get sick.

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