LIFESTYLE , HEALTH

Powerfoods That Strengthen Your Immune System!

by Isabelle 4 October 2024

Our immune system helps us fight viruses and bacteria and remove them from our body. If you have a strong immune system, colds and flu can’t touch you. When the immune system is impaired, it can lead to increased susceptibility to infection or even autoimmune diseases. That’s why it’s advisable to strengthen your immune system as much as possible. A healthy diet rich in fresh fruit and vegetables boosts your defences. However, there are certain powerfoods that additionally help build a strong immune system. These powerfoods are healthy and help promote your body’s defences. We’ll show you which foods they are.

Turmeric
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Photo: Wirestock Creators / Shutterstock

Turmeric has been used for centuries in Ayurvedic and Chinese medicine. It contains the active compound curcumin, which is antiviral and antioxidant and protects the immune system. Turmeric is also anti-inflammatory and can help heal various inflammatory conditions. The root is also said to help with osteoarthritis and psoriasis and relieve symptoms. You can incorporate the yellow ingredient as a spice in your food, drink it as tea, or enjoy it as golden milk.

Golden milk recipe:
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Ingredients:
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  • 2 cups milk
  • 1 tsp turmeric powder
  • 1 tsp ginger powder
  • A pinch of black pepper
  • 1 tsp honey

Preparation:
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  • Heat the milk in a pot over medium heat, then add the turmeric and ginger powder.
  • Stir the milk-spice mixture well so no lumps form.
  • Add the black pepper and simmer on low heat for about 5–10 minutes.
  • Remove the golden milk from the heat and strain through a sieve.
  • Sweeten with a little honey if you like.
  • Best served hot — enjoy!

Beetroot
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Photo: Pixel-Shot / Shutterstock

Beetroot provides B vitamins, vitamin C, folic acid, and minerals like iron, magnesium, calcium, and zinc. The pigment betanin has anti-inflammatory, blood-building, and antiviral properties. To prevent colds, you should also eat beetroot raw from time to time. You can drink it as a smoothie or enjoy it in a delicious salad.

Beetroot salad recipe:
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Ingredients:
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  • Beetroot (peeled and cooked)
  • Some iceberg lettuce
  • Half a cucumber
  • 1 tomato
  • Feta cheese
  • Walnuts

Preparation:
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  • Chop the walnuts finely and set aside
  • Wash the iceberg lettuce, cucumber, and tomato, cut into small pieces, and place on a large plate.
  • Slice or dice the beetroot and add to the salad.
  • Crumble the feta and scatter with the walnuts over the salad.
  • Season with salt and pepper and serve.

You can also whisk up a dressing from balsamic vinegar, mustard, and olive oil and add it to the salad!

Ginger
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Photo: Pexles

Ginger contains vitamin C, which is especially helpful in fighting flu or colds. Ginger can be drunk as tea or a shot to strengthen the immune system. As tea, ginger can soothe sore throat and ease recovery. Thanks to the anti-inflammatory compound gingerol, ginger can relieve pain in conditions like osteoarthritis and rheumatism. Ginger can also be used for headaches and period pain. With this home remedy you’ll get sick less often, so you should definitely include ginger in your diet.

Ginger shot recipe:
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Ingredients:
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  • 1 medium piece of ginger or 1 tsp ginger powder
  • Half a lemon
  • 1 pinch of pepper
  • Half a cup of water
  • 1 teaspoon honey

Preparation:
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  • Peel the ginger with a spoon and cut into small pieces.
  • Squeeze the lemon juice into a blender.
  • Add the ginger pieces, honey, and pepper to the blender and blend well.
  • Finally add the water and blend again until everything is well mixed.
  • Pour the ginger shot into a glass and enjoy.

Lemon
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Photo: Pexels

Lemons are rich in vitamin C and antioxidants. They have antibacterial and anti-inflammatory properties. If you drink lemon water every day, it can speed up the elimination of harmful substances and toxins from the body. All the properties of lemon strengthen and relieve the immune system, so you should definitely consume lemon as a preventive measure.

Lemon water recipe:
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Ingredients:
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  • Half a lemon
  • 250–300 ml water

Preparation:
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  • Squeeze the lemon and pour the juice into the water.
  • In winter you can warm the water, but it shouldn’t be hot, so valuable compounds aren’t damaged.

With these powerfoods, you can strengthen your immune system and protect yourself from illness.