Strong defenses when the weather changes with rockrose, zinc and vitamin C

April, April, it does what it wants! Sometimes sun, sometimes rain, sometimes frost - and we're at a loss in front of the closet. But it's not just our outfits that need to be flexible - our bodies also work flat out in spring to keep us fit through the change in weather.

Fortunately, there are natural helpers to support our immune system: Cistus, zinc and vitamin C! Find out why these powerful substances are so special, how they work and how they get us through spring in this article.

Strengthening the immune system: Why spring challenges our immune system

Anyone who thinks that the immune system only has to work in autumn or winter is mistaken: the changeable spring weather also challenges our defenses. A healthy diet that supplies the body with vitamins, minerals and trace elements is particularly important now.

By the way: Did you know that a healthy gastrointestinal tract is the basis for a strong immune system? If the balance here is disturbed, our body can no longer absorb important nutrients sufficiently and the immune system runs on low heat.

Strengthen your immune system naturally with these tips

Regular exercise: Moderate exercise such as walking, jogging, swimming or yoga not only gets the circulation going, but has been proven to strengthen the immune system. Just 30 minutes a day helps to activate the immune cells and reduce stress. This also stimulates T cells, which form an important part of our immune defense.

Drink enough: We often forget to drink enough, especially in changeable weather. Water and unsweetened herbal teas support the mucous membranes and help the body to flush out toxins.

Don't forget vitamin D: Our vitamin D levels are often low, especially in the darker months of the year. However, vitamin D is important for the immune system [1]. If you don't get much sun, you should focus on vitamin D-rich foods such as oily fish or eggs or supplement after consulting your doctor.

Probiotics for the gut: A healthy gut is the basis for a strong immune system. Probiotics from yoghurt, kefir or fermented foods support the intestinal flora and thus the immune system.

Sleep & stress management: Sufficient sleep and conscious relaxation help the body to regenerate and strengthen the immune system.

Acid-base metabolism & acid-base balance: Make sure you eat a balanced diet to keep your acid-base balance in balance.

Omega-3 fatty acids: These healthy fats not only support the heart, but also the immune system [2].

Cistus: Bring Mediterranean power into your home

Cistus (also known as Cistus incanus) is a Mediterranean plant with a high polyphenol content whose antioxidants can bind free radicals [3]. These are caused by stress, environmental pollution or intensive sport. Initial studies indicate possible antibacterial and antiviral properties, without making any promises of a cure [3,4]. Because the immune system forms a complex network, natural supporters are often welcome. Many also swear by a positive effect on chronic inflammatory processes and the cardiovascular system. Embedded in a healthy lifestyle, rockrose can thus be used to promote general well-being.

Your daily dose of rockrose

Whether as a tea, capsule or powder: rockrose is easy to integrate into everyday life. If you don't like the bitter taste of tea, you can use capsules or stir the powder into smoothies and muesli. When used regularly, many people find rockrose to be a beneficial support. Medical advice is recommended if you have any concerns or pre-existing conditions. In any case, rockrose complements a holistic approach of a balanced diet, exercise and relaxation to gently support the body and immune system.

Boosting the immune system with zinc

Especially in the recent past, during the corona pandemic, the trace element zinc has increasingly come into focus [5]. But even before that, we knew about its importance for the immune system: zinc is involved in countless processes in the body, from cell division and wound healing to the immune response [6]. A sufficiently high zinc level is therefore essential if we want to strengthen the immune system. If zinc is lacking, processes in the body can no longer run as strongly and efficiently as we need them to in order to stay healthy.

How can you recognize a zinc deficiency?

These are the symptoms of a zinc deficiency [6]:

• brittle nails
• hair loss
• tiredness
• Frequent infections

These foods provide you with zinc

Women need 8 mg of zinc per day, men 14 mg [6]. When it comes to zinc, many people automatically think of meat, especially beef. However, there are many other sources of zinc that are particularly useful for vegetarians or people who eat little meat. These foods contain zinc:

• Pumpkin seeds, sunflower seeds
• Oat flakes
• Pulses such as lentils and chickpeas
• Nuts (Brazil nuts, cashews)
• Cheese, especially hard cheese

With a balanced diet, you can usually meet your daily requirements. If the body needs more zinc, for example in times of stress or illness, it can be useful to take additional zinc supplements. Especially if you notice that you are not reaching the recommended amount. In this case, it is worth following the recommendations of the German Nutrition Society or, if in doubt, talking to your doctor.

Boost your immune system to 1 - with vitamin C

Who hasn't heard of the famous hot lemon for colds? In fact, vitamin C, also known as L-ascorbic acid, is one of the best-known vitamins of all. It strengthens connective tissue, acts as an antioxidant and plays a key role in collagen formation [7]. It is also essential for our immune system. A vitamin C deficiency can manifest itself in bleeding gums, fatigue, poor wound healing or an increased susceptibility to infections [7].

These foods provide you with an extra dose of vitamin C

Most of us know that citrus fruits are rich in vitamin C, but we often underestimate which other foods can be real vitamin C bombs. Even a small portion of peppers can contain more vitamin C than an orange. Real vitamin C suppliers! You can also easily increase your vitamin C intake with vitamin C supplements, which naturally have a particularly high vitamin C content.

The best sources of vitamin C to cover your vitamin C requirements are

• Peppers
• Broccoli
• Sea buckthorn
• Blackcurrants
• Ginger
• Citrus fruits

If you like it spicy, you can do yourself some good with a ginger shot, which not only provides vitamin C, but also warms you up from the inside on cold spring days.

How much vitamin C do we need every day?

According to nutrition societies, the generally recommended amount is around 90 to 100 mg per day for adults, but this can vary more for smokers, pregnant women or people with certain illnesses [7]. You can also take vitamin C supplements to ensure that you have a sufficient supply. These are particularly useful if you have an increased requirement due to stress, sport or illness or if you eat little fruit and vegetables in everyday life.

Conclusion

The moody spring weather can be challenging, but with a few simple steps we can stay vital and full of energy: a varied, vitamin-rich diet, regular exercise in the fresh air, sufficient sleep and good stress management are the foundation for greater well-being. Cistus (or Cistus incanus), zinc and vitamin C can provide additional support, especially if we get cold easily or often feel tired.

If you also pay attention to a healthy gut, a balanced acid-base balance and sufficient omega-3 fatty acids, you are giving your body an extra portion of care. This supports our immune system and gives us more vitality and a better sense of well-being. A plus for the whole body!

FAQ section - everything you need to know about cistus, zinc and vitamin C

Does cistus tea have side effects?

Cistus tea is generally considered to be well tolerated. However, people with previous illnesses or during pregnancy should consult their doctor if in doubt.

Is rockrose good for the liver?

Cistus contains antioxidants that can relieve the metabolism. Whether it has a particularly targeted effect on liver health has not been conclusively clarified. If you have specific questions, you can obtain further information from your trusted healthcare professional.

When is rockrose cut?

In the garden, it is often cut back in spring after flowering to encourage bushy growth.

What is another name for rockrose?

Rockrose is also called “Cistus Incanus” or simply “gray-haired rockrose”.

When is it useful to take zinc?

Supplementation makes sense if you do not get enough zinc from your diet or if you have signs of a deficiency. There may also be an increased need during stressful phases or intensive sporting activity.

Can zinc be taken daily?

Yes, zinc is safe in appropriate doses. However, you should pay attention to the maximum daily dose to avoid overdosing.

Is zinc the same as iron?

No, zinc and iron are two different trace elements. Both are important, but they fulfill different functions in the body.

What is vitamin C good for?

Vitamin C is essential for collagen formation, supports the immune system, acts as an antioxidant and helps with iron absorption [7].

Should you take vitamin C every day?

As vitamin C is water-soluble, it should be taken regularly to replenish the body's stores on a daily basis. This can be achieved through a balanced diet or vitamin C supplements.

How much vitamin C can I take during pregnancy?

Vitamin C requirements are higher during pregnancy and breastfeeding. The general recommendation of the German Nutrition Society is 105 mg daily for pregnant women and 125 mg daily for breastfeeding mothers [7].

Why does vitamin C help against dark circles?

Vitamin C promotes collagen formation, which can have a positive effect on skin structure [7]. This could help to reduce dark circles under the eyes.

How can I consume 100% vitamin C every day?

A combination of fresh fruit and vegetables, fortified foods and, if necessary, C supplements helps to ensure a sufficiently high intake.

Can vitamin C reduce pigmentation?

Vitamin C can have a slight lightening effect and thus reduce the visibility of pigmentation spots by promoting skin regeneration.

Which vitamins are best for the skin?

Vitamin C, E and A are particularly important for skin health.

Sources

[1] https://pmc.ncbi.nlm.nih.gov/PMC8423507
[2] https://idw-online.de/news687274
[3] https://pubmed.ncbi.nlm.nih.gov/19828122
[4] https://pmc.ncbi.nlm.nih.gov/PMC8277009
[5] https://www.frontiersin.org/medicine/fmed.2021.756707
[6] https://www.aok.de/zink-wirkung-tagesbedarf-und-ueberdosierung
[7] https://www.dge.de/gesunde-ernaehrung/vitamin-c

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