How to get your immune system in shape

Day after day, we are surrounded by bacteria, viruses and fungi. But to prevent ourselves from constantly getting sick, our body has a defense system, a fortress, so to speak, to fight these microscopic disease-causing agents: our immune system.

The immune system is an intricate and complex network of organs, cell types and molecules. The stronger this network is and the better it works together, the less susceptible we are to disease and the faster we can deal with the pathogens in the event of infection.

We have a few tips for you on how to make your body’s own bulwark against these pathogens. And that includes a diverse diet with lots of fresh fruit and vegetables. One recommendation to start with: always eat a good variety of food.

The more diverse your diet, the greater the range of vitamins and trace elements you consume.Your immune system loves trace elements such as zinc, iron, copper, selenium and magnesium, which are contained in salads, green leafy vegetables (chard, spinach, pak choi, cabbage), nuts (Brazil nuts and cashew nuts), fennel, carrots, tomatoes, potatoes, legumes and kohlrabi. In addition, your body’s defenses love vitamins, especially vitamins A, B, C and E. These are found in carrots, persimmons, apricots, lamb’s lettuce, kale, kiwis, parsley, currants, raspberries, red peppers, citrus fruits, broccoli, pineapples, apples and walnuts. With their high vitamin C content, berries are considered real

immune boosters – blueberries, raspberries, and blackberries have particularly high amounts of it.

As is evident, there is probably something valuable for your body in almost every fruit, tuber or nut. With their high vitamin C content, berries are considered real immune boosters – blueberries, raspberries, and blackberries have particularly high amounts of it. So if you eat a variety of freshly prepared fruits and vegetables, the effects of viruses, bacteria and the like are limited. All this and more healthy and useful information can be found at the Federal Center for Nutrition.

And finally, one more outdoor tip: Treat yourself to as many walks in the fresh air as possible. This way your body produces vitamin D and your respiratory tract is well moistened and ventilated.

A great side effect: Your head is cleared when you run, you relax and are wonderfully refreshed. Because: stress is not good for the immune system.
With this in mind: get through the virus spell healthy and relaxed.