Brrr... it’s getting cold and wet out there again. Want to avoid head colds and the like this winter? Then eat yourself fit and build up your body’s defences! What is the best diet for a strong immune system? We reveal which healthy foods will boost your defences, especially at this time of the year. It means that you will be better armed to fight colds and flus.

So what is the immune system?

The immune system is the body’s own defence system, which, at a cellular level, consists of white blood cells. Its role is to defend the body against harmful substances, dangerous microorganisms and mutated cells and to render them harmless. If these enter the body, the immune system will fight them off to prevent an infection. The immune system also protects us against pathogens, such as bacteria and viruses.

What is the best diet for a strong immune system?

It’s actually quite simple: the stronger the immune system is, the better the body can fend off pathogens and overcome disease. The immune system benefits from a balanced diet. Plenty of exercise in the fresh air, enough sleep and stress-free alternatives to work on a daily basis will also help. Alcohol and nicotine are of course complete no-nos for a good immune system!

As a general rule, eat as varied a diet as possible and choose fresh ingredients rather than processed foods that contain a lot of salt and sugar. Remember also to drink water or unsweetened tea. Crash diets are just as bad for the immune system as fast food and soft drinks. The following foods will boost your defences.

High-fibre foods, fermented products and probiotics: The largest part of our immune system is located in the gut: 70% of immune cells are in the intestinal mucosa and these diligently fight off pathogens. Our gut loves the fibre that can be found in wholegrain products and vegetables. Fermented foods, such as sauerkraut, and the live bacteria (probiotics) found in yoghurt are also perfect for a good gut environment.

Ginger and turmeric: These aromatic rhizomes are true all-rounders when it comes to good health. Spicy ginger is a source of potassium, phosphorous and vitamin C and thus a good option for boosting our defences; try it as a ginger shot or as a tea. Turmeric roots have an anti-inflammatory and anti-oxidant effect thanks to the presence of curcumin, a polyphenol. Turmeric tastes delicious in soups or as a “golden milk”. How about trying our turmeric porridge with banana?

Onions and garlic: The beneficial properties of onions and garlic should not be underestimated! Garlic contains allicin, an amino acid that increases the level of two antioxidants in the blood, which in turn fight free radicals. Individual flavonoids in onions, such as quercetin, have an antimicrobial effect on bacteria and viruses. Onions and garlic also contain vitamin C. Why not try our oniony flammkuchen with turkey bacon and colourful grapes?

Cabbage: Cabbage is a particularly nutritious vegetable, containing protein, minerals, fibre and vitamins B (1, 2 and 6), K and C. Did you know that kale contains a huge amount of vitamin C? Almost twice as much as grapefruit. Cabbage is also a very good source of polyphenols, such as glucosinolates. These bitter-tasting compounds also have an antimicrobial effect. Red cabbage fans will love our grilled chicken burger with grape ketchup. Our Caesar salad with cabbage is quick to make.

Berries: So small and fruity! Berries are one of the best foods for building a strong immune system. These sweet little fruits really have natural healing powers. They are all an excellent source of vitamins and contain plenty of minerals and trace elements. Above all, however, berries have red, blue or purple plant pigments – flavonoids. These protect cells, have antibacterial and anti-inflammatory properties and prevent the spread of viruses and bacteria. Fancy trying our warm berry soup with blueberries?

Nuts and seeds: Crunchy and healthy! Nuts and seeds are full of valuable nutrients, such as copper, selenium, vitamin E and zinc. Macadamia nuts in particular are an excellent source of zinc. The high antioxidant content, in walnuts for example, helps the body to intercept free radicals, reduce inflammation and in this way strengthen the immune system. Our courgette and blueberry salad is a nutty delight!

Matcha tea: Matcha tea is full of antioxidant power! Matcha, which is powdered green tea, contains primarily catechins, such as epigallocatechin gallate (EGCG). This can fight inflammation in the body and repair cells. Matcha tea also provides vitamins C, A, B1, B2 and K1, as well as niacin and chlorophyll – good for body and soul. We recommend our delicious raspberry and matcha smoothie bowl.

Give your body some superpowers!

Your Dole Team