According to the medical platform Mini Med, around 70% of the immune cells that protect us from inflammation, infections, and the like are located in the gut. This is a good reason, not only for us but also for many other health-conscious people, to pay attention to the topic of nutrition.

In this context, so-called superfoods are literally on everyone's lips. These little nutrient powerhouses in the form of vegetables, fruits, and oils – whether consumed pure or as dietary supplements – are no longer a secret. A vitamin-rich diet makes us more physically and mentally resilient to external influences and naturally strengthens our immune system .

To help you get started right away with boosting your immune system, we've put together some useful tips and delicious, quick recipe ideas. Do something good for your well-being and health and treat yourself to fresh, vitamin-packed meals regularly.

What nutrients do I need for a strong immune system?

The immune system is an extremely complex defense system that protects our bodies from pathogens and harmful substances, and also ensures wound healing. Our immune cells fight viruses, bacteria, fungi, parasites, and toxins alike. Often, this happens unnoticed, as our immune system easily resolves minor incidents on its own.

To best support your immune system, it's important to know which nutrients are helpful. This allows you to pay closer attention to what you put in your shopping basket, promoting a balanced diet. This isn't just practical when it comes to fresh ingredients. It's also worth taking a look at the listed ingredients when buying nuts, dried fruit, and other foods.

Vitamins A, C, D, and E are essential for a strong immune system. Here's what you should know about these vitamins for the immune system :

• Vitamin A : This vitamin, or rather its precursor beta-carotene, has an antioxidant effect and protects cells and DNA from harmful substances. Furthermore, this vitamin is responsible for strengthening bones and maintaining good vision.
  
  
• Vitamin C : Vitamin C is also known as ascorbic acid. It is involved in numerous metabolic processes and therefore has a significant influence on the function of the immune system.
  
  
• Vitamin D : Vitamin D supports bone and cartilage formation, stimulates mineral metabolism, and regulates blood calcium levels. The human body converts the vitamin into the hormone calcitriol.
  
  
• Vitamin E : Vitamin E is an antioxidant, which means that it neutralizes free radicals – potential harmful substances that are spread in the body through inflammation or environmental pollutants, for example.

Good to know: Facts about immune-boosting vitamins

Since our bodies cannot produce most vitamins on their own or require support, it is important to obtain them through our diet. For example, vitamin D is produced in the skin when it is exposed to UV light.

In cases of acute vitamin and nutrient deficiency, so-called supplements – dietary supplements – or appropriate aids can be used by a doctor to raise the nutrient balance to a solid level.

Vitamins can be divided into two categories: fat-soluble and water-soluble vitamins. Fat-soluble vitamins such as A, D, and E are absorbed and stored in the intestines along with fats. You can even improve absorption by consuming vitamins with something containing fat. Raw vegetables, for example, can be served as a salad with an oil-based dressing.

Everything your body needs: A colorful mix of vitamins.

Water-soluble vitamins like vitamin C are easily absorbed by the small intestine but cannot be stored. Therefore, it's especially important to ensure a regular supply. Furthermore, the valuable nutrient vitamin C is often lost from food during cooking , making many dishes less nutritious than intended.

Even better than imported superfoods: Local vitamin sources

Acai, chia seeds, moringa, and the like don't always have to end up on your plate or in your glass. Even though these often-imported ingredients add variety to your diet, interestingly , many of our local foods are nutritional powerhouses that can rival their exotic counterparts.

Since you can source most of these power foods regionally, they fit perfectly into a conscious, sustainable lifestyle and are mostly suitable for a vegan diet . A clear argument, therefore, to also search for vitamin-rich treats among seasonal foods.

Which foods are true energy boosters?

We'd like to introduce you to some local superfoods that you might not have considered as such before. What exactly makes a superfood? It should be natural and contain such a high amount of vitamins that it far surpasses other foods in terms of nutritional value.

Our top 6 local superfoods should definitely be on your menu more often:

Superfood cherry: Who would have thought that such a small fruit has so much power?

• Cherries : This small stone fruit contains a good amount of nutrients, including vitamins A (14 µg per 100 g), C (15 mg per 100 g) and E (0.13 mg per 100 g) as well as beta-carotene (35 µg per 100 g).
• Ginger : Ginger contains over 500 active ingredients and is considered a source of vitamin C (5 mg per 100 g). Furthermore, its spiciness stimulates the metabolism and gets the digestion going.
• Dandelion : Perfect as a base for salads or tea – it helps with digestive problems, restores balance to the gut flora, stimulates bile production, improves fat metabolism, and stabilizes blood sugar levels. Dandelion contains high amounts of vitamins A (1.3 mg per 100 g), C (67.8 mg per 100 g), and E (2.5 mg per 100 g).
• Parsley root : Diuretic, blood purifying, stomach soothing – contains vitamins A (0.05 mg per 100 g), C (41 mg per 100 g) and E (3.7 mg per 100 g) in larger quantities.
• Beetroot : A versatile, locally grown power food with a high content of vitamins A (2 µg per 100 g), E (0.05 mg per 100 g) and C (10 mg per 100 g).
• Sea buckthorn : The ultimate local superfood – extremely high vitamin C content (450 mg per 100 g (!)), contains vitamin E (0.5 mg per 100 g), has antiseptic, antibacterial, anti-inflammatory, digestive-promoting properties and much more.

Now things get colorful: Recipe ideas for a strong immune system

Craving vitamins for your immune system? Whether as a raw snack, smoothie, bowl, or shot – superfoods offer a wide variety of preparation options. You'll definitely never get bored.

Recipe 1) The health boost for every day – Vitamin C smoothie “Ginger Shot”

You will need:

• 100 g ginger
• 20 ml lemon juice
• 2 tablespoons of honey
• 1 liter of apple juice

Here's how:

Place all ingredients in a tall container and blend. For your daily energy boost, drink 2 cl as a shot every morning. Store the liquid in the refrigerator. Your body will thank you.

Recipe 2) Your immune system will laugh – Immune-boosting Buddha Bowl

You will need:

• 100 g spelt
• 1 pinch of salt
• 25 g kale
• 25 g red cabbage
• 25 g lamb's lettuce
• >0.25 pcs. Leek
• 0.5 pcs. pear
• 100 g swede
• 25 g walnut kernels
• 1 tbsp walnut oil
• 0.5 tbsp apple cider vinegar
• 0.5 tsp mustard
• 0.5 tsp honey

Here's how:

A Buddha bowl is a bowl in which the ingredients are not mixed together in a haphazard way, but rather sorted into the bowl in small units.

To make a bowl, cook the spelt with twice the amount of water and the salt for 10 minutes until tender. Then clean the kale, red cabbage, lamb's lettuce, and leek, and slice them into thin strips. Next, wash the pear, core it, and slice it.

Cut the rutabaga into small cubes and cook for 40 minutes. Then put all the ingredients into a large bowl.

Toast the walnuts in a dry pan for about 3 to 4 minutes, then chop them finely and scatter them over the other ingredients in the bowl. For the dressing, thoroughly mix the walnut oil, apple cider vinegar, mustard, and honey, and season with salt. Pour the dressing over the ingredients and enjoy.

Recipe 3) The colorful splendor of Italy - Minestrone

You will need:

• 1 onion
• 1 carrot
• 1 zucchini
• 200g broccoli florets
• 150 g cauliflower
• 150 g potatoes
• 200g tomatoes
• 100g Borlotti beans
• 50 g peas
• 4 tablespoons olive oil
• 2 bay leaves
• 1 sprig of rosemary
• salt and pepper

Here's how:

Nothing can protect you from serious illnesses better than this colorful vegetable soup from the realm of great artists. We're giving you the recipe for two servings – because we guarantee you'll love this miracle cure.

Wash and peel the celery, carrot, and onion, then dice them. Next, wash the cauliflower and broccoli and separate them into small florets. Repeat this process with the potatoes, tomatoes, and zucchini. Dice these into roughly equal-sized cubes—after all, the soup should not only taste good but also look appealing.

And now it's time to get cooking: Heat the olive oil in a pot and sauté the carrots, celery, and onions. Pour in the water, add the remaining vegetables, and bring everything to a boil. Finally, add the bay leaves and rosemary, season with salt and pepper, and let it simmer for 30 minutes. Et voilà: Your new favorite dish is ready!

Strong immune system: A balanced diet as the basis for a healthy lifestyle

A balanced diet is the foundation for staying or becoming healthy and fit. Not only does our immune system benefit from a concentrated dose of vitamins, but so does our overall well-being .

Our suggestions will help you achieve optimal nutrient levels. They'll also keep your gut healthy and effectively prevent illness. It's time to boost your immune system and say goodbye to those pesky viruses.

...and don't forget your Luviyo.