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Power for your immune system - which nutrients are important to you


The immune system is our protective shield. Without a break, it works day and night while you work or sleep. In order for our immune system to be strong enough to protect us from pathogens, it has to be optimally cared for. Which nutrients actually make sense for this all-round carefree package?


Viruses, bacteria, fungi: Our immune system has a lot to do every day to protect the body from pathogens. You rarely notice anything from the uninvited guests. Some try to enter through the air we breathe, others through your skin or through food. If you have a well-functioning immune system, your powerful immune system is ready. If we did not have this important resistance, you would be exposed to viruses, bacteria and fungi without protection and survival would not be possible. Therefore: be grateful that your immune system is fit enough.

But does it always offer sufficient resistance so that your body can use its body police to ensure law and order? No! Especially in the case of bad flu waves or pandemics like Corona, the immune system needs to be cared for, cared for and even pampered twice or three times.  



Higher susceptibility to infections: who is affected?

This applies in particular to immunocompromised people who suffer from metabolic disorders, chronic respiratory diseases or cancer, for example. This group often has a weaker immune system and is more susceptible to diseases.

But you may also know it from your everyday life: stress, regular alcohol and nicotine consumption, long-term medication, an unbalanced diet and lack of sleep can cause your immune system to shift down a gear and a higher susceptibility to infection is the consequence. The solution: trade early to be well prepared for any imbalances. This is achieved with the optimal combination of nutrients. But which are the stars and starlets among the nutrients for this all-round carefree package?



Important nutrients for your immune system

For a well-functioning immune system, our body needs many different vitamins and nutrients so that they can work hand in hand. Do you know them all No? No problem, we will give you an overview and will present all of them in detail here on our blog in the coming weeks and months:

Vitamin A:

Our body needs vitamin A, for example, for an active immune system. It is also important for the growth processes of your cells.

B vitamin:

As detectives of our immune system, for example, they expose unwanted guests in your body and recognize them as pathogens.

Vitamin C:

The most well-known vitamin is the health booster par excellence. Vitamin C has many protective functions, including protect the membranes of the immune cells against oxidative stress caused by free radicals.

Vitamin D:

Most people in Northern Europe have a vitamin D deficiency. The so-called "sun vitamin" is important to activate certain killer cells - so-called T cells. When looking for a partner - vitamin D - the T cell extends a kind of feeler when it is confronted with a pathogen.

Vitamin E:

Vitamin E has a cell-stabilizing effect. It can prevent the formation of free radicals or intercept their harmful effects. Tschakka!


We need the trace element iron above all for the oxygen transport in the body and the cell formation. Too little iron leads to your T cells being less active and your body producing fewer antibodies.


Copper is among others essential for the energy production of the cells with oxygen and the lifespan of every body cell. In this way, the trace element can affect our immune system and inflammation.


Selenium shapes the activity of the natural killer cells in the body. Bottlenecks would weaken our immune system, making it easier for intruders.


The trace element is involved in the formation and activation of immune cells and works actively to ward off unwanted pathogens.



The best foods for a strong immune system

These featured nutrients are part of the core team to keep your immune system in balance so that it can do its job optimally. Since it does hard work every day, our immune system is happy when we support it. This is achieved primarily through a healthy, vitamin-rich and balanced diet. So stop with the ready-made lasagna, the daily chocolate snack in between and the look-up for the high-calorie dessert. Better devote yourself to the following foods. They have a positive effect on the immune system.

  • Carrots
  • Cabbage
  • pumpkin
  • tomatoes
  • paprika
  • broccoli
  • spinach
  • garlic
  • legumes
  • Pomegranates
  • dark berries
  • Citrus
  • ginger
  • nuts

If you eat the listed foods regularly, there is a demonstrable decrease in the likelihood of getting infections. On top, they support you with their valuable nutrients so that you get better quickly in the event of illness.

From now on, remember every time you shop: nutrition plays a crucial role and can give a weak immune system the necessary power. So, stay healthy and take care of your body!

Your Sanhelios team