If you want to give your immune system a real power boost, take these 5 food punk tips to heart:
5 tips for a bear strong immune system
Written by
Marina Lommel
3 minutes reading time
17. July 2023
zuletzt aktualisiert am 6. October 2025 von Kimberly Werner
Table of contents
1. colorful, most colorful
Especially red, yellow, orange and deep green vegetables contain abundant vitamin K as well as β-carotene (the precursor of vitamin A) and other carotenoids.
Dark fruits such as cherries, blueberries, blackberries, black currants and dark grapes, have a high content of secondary plant compounds – the flavonoids and anthocyanins – which have antioxidant effects.
These nutrients support the immune system at various points – so eat your fill of colorful fruits & vegetables. When berries are not in season, flash-frozen frozen berries are a good option because hardly any nutrients are lost during freezing.
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2. sour makes fun
Rich in vitamin C, as you probably know, are lemons, grapefruit, guavas and oranges. But did you know that peppers, broccoli and Brussels sprouts contain even more vitamin C than citrus fruits? Vitamin C is an important helper for your immune system. It is particularly effective in combination with zinc. Zinc is found in eggs, cheese, shrimp or nuts.
3. β-carotene fights against infections
… because the orange plant pigment increases the production of white blood cells and immunoglobulins, which help the body fight infections better and faster. Good sources of carotenoids are: Grapefruit, nectarines, kale, spinach, carrots and tomatoes.
4. kale is not just hip
Among all types of cabbage, kale is the most nutritious and at the same time the most powerful in the fight against pathogens. It not only provides you with enormous amounts of β-carotene, but also with particularly high levels of vitamin C, potassium, calcium and secondary plant compounds. Special secondary plant compounds, flavonoids, even give kale a potential anti-cancer effect.
5. some like it spicy
Spices like ginger, cinnamon, cumin, turmeric and cayenne pepper also boost your immune system.
If you regularly spice up your meals with these power spices, you can do your body even more good. Through various mechanisms, these spices help the body fight off pathogens or get rid of an existing infection faster and better.
By the way, these spices are not only great support for the immune system: cinnamon, for example, is known for its anti-inflammatory and antioxidant effects and support for the cardiovascular system. Like cumin, cinnamon also has a positive effect on insulin sensitivity.
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A tip at the end
To get as much nutritional variety as possible out of the colorful vegetables on your plate, be sure not to overcook them. Eat vegetables frequently raw or very lightly steamed to best preserve vitamins and phytochemicals. Combine the vegetables in any case with good fats, because only in this way the fat-soluble vitamins A, D, E and K as well as the carotenoids can be well absorbed by the body.
And now: Enjoy it and make your immune system strong for the winter with our 5 tips.
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