How can I strengthen my immune system?

Our immune defence works around the clock like a protective shield against a multitude of pathogens, germs and viruses. Especially in the cold season, it needs support for this, as low natural light, cold and damp weather, a lack of exercise in the fresh air and a change in diet can weaken the immune system.

We have put together a list of how our immune system actually works and what options there are for strengthening it.

What is the immune system?

This is our body's own defence against viruses, bacteria and harmful substances. It has a very complex structure and is made up of many parts. The central organs of the immune system are Bone marrow (forms most of the defence cells), thymus (produces T lymphocytes), lymph nodes (filters antigens and produces antibodies), spleen (stores defence cells and releases them to the affected organs), tonsils (early defence station against pathogens in the throat), skin and mucous membranes (form a barrier against intruders) and the intestines. A large proportion of all immune cells are located in the small and large intestine. This is where harmful pathogens that are ingested through food or droplet infection are combated. A healthy intestine can absorb more nutrients from the food. If the intestine is weakened, more harmful substances enter the body.

When is the immune system weakened?

A weak immune defence can be quickly recognised by the fact that the body suffers from a higher immune deficiency. Illnesses such as a severe cold, runny nose, cough, flu-like infection or gastrointestinal infection occur more frequently in these cases. Fatigue, tiredness and lack of concentration can also manifest themselves.

What factors can weaken the immune system?

Apart from children's immune systems or those of older people, who are usually weakened, and patients with serious illnesses such as cancer, HIV or autoimmune diseases, the lifestyle of otherwise healthy people is usually the decisive factor in weakening the immune system. Chronic stress (causes an increased release of cortisol) and too little sleep, little exercise and sport, no balanced diet as well as nicotine and alcohol consumption can demonstrably weaken the immune defence. Radical diets and extreme sports also have a strong impact on our defences. Even various medications, such as antibiotics, can weaken our defences. Antibiotics attack not only the bad but also the good bacteria in the gut. This creates an imbalance in the intestinal flora, meaning that more harmful substances enter the bloodstream, ingested food is no longer sufficiently utilised and vitamins, minerals and trace elements cannot help the body to maintain a healthy state.

Which vitamin strengthens the immune system?

Vitamin A keeps the skin and mucous membrane barriers intact and supports the body's defences.
B vitamins support the immune system, promote cell growth and keep the mucous membranes intact.
Vitamin C can scavenge free radicals in the body and protects the cells from oxidative stress.
Vitamin D contributes to the normal function of the immune system and has a function in cell division.
Omega-3 fatty acids are a component of all cell membranes and are active in inflammatory metabolism.
Zinc serves as cell protection due to its antioxidant effect and is also independently active in the defence reaction of our immune system.
Copper extends the lifespan of the body's cells as it protects the cell membrane from free radicals
Selenium and Iron strengthen the activity of defence cells

Which diet promotes a strong immune system?

In general, a healthy diet should be balanced. A healthy diet also means eating a total of 5 portions of fruit and vegetables a day. Pay attention to different colours! In addition, secondary plant substances should not be neglected. These include polyphenols, carotenoids, phytoestrogens, glucosinolates, sulphides, monoterpenes, sapoins, protease inhibitors, phytosterols and pectins. They are said to have health-promoting properties. However, these effects have not yet been definitively proven by official studies.

Vitamin A is found in animal foods. The precursor beta-carotene is mainly found in coloured fruit and vegetables, such as carrots, spinach and tomatoes.
B vitamins are found in cereals, wholegrain products, pulses, meat, fish and cheese.
Vitamin C is found in red peppers, citrus fruits, berries, broccoli and cabbage.
Vitamin D is found in salmon, herring, tuna, cheese, eggs and mushrooms
Omega-3 fatty acids are found in mackerel, herring, salmon, tuna and especially krill (small crustaceans)
Zinc is found in seafood (particularly high zinc content in oysters! ), sea fish, poultry, beef and milk.
Copper is found particularly in pulses, wholegrain products, shellfish and nuts
Selenium and iron are found in meat, fish, eggs, cereals, nuts and lentils

What is best for strengthening the immune system?

The best tips against a weakened immune system are an intact intestinal flora, sufficient and regular exercise. This activates the immune cells and promotes strong defences. You should also make sure you get plenty of sleep, eat a balanced diet and take part in outdoor activities. Drinking plenty of fluids, especially still water and herbal teas, fresh fruit, alternating showers, drinking as little alcohol as possible and regular ventilation are all factors that can promote a healthy immune system.

Strengthening the immune system through exercise!

The Robert Koch Institute confirms that regular exercise strengthens the immune system and protects the body and cardiovascular system. Exercise in the fresh air on sunny days is particularly good for strengthening the body's defences. UV radiation causes our body to produce vitamin D. Vitamin D is important for a strong immune system because it has an immunomodulating effect. A vitamin D deficiency makes you much more susceptible to infections!

The best home remedies for a weakened immune system

These home remedies are quickly to hand if you want to ward off the risk of infection: Ginger, lemon with its vitamin C, honey, especially manuka honey. It is always a good idea to have a piece of fresh ginger on hand, as it contains essential oils, vitamins and minerals, e.g. vitamin C, magnesium, iron, calcium and potassium. A home remedy that is not only healthy in the diet but also for strengthening!

Matching Products

Multiplex Multivitamin A-Z (100 tablets)

Important vitamins and more Multiplex A-Z contains a combination of the most important vitamins, trace elements and minerals that the human body needs for its vital functions. Vitamins are organic compounds that need to be ingested in food, but do not serve as sources of energy. They are essential for many processes in the human body, for example, they regulate the use of proteins, carbohydrates and minerals, protect the body from free radicals and are necessary for the development of cells, hormones and enzymes. Adequate intake of various vitamins is also extremely important for the nervous and immune systems, as well as for muscles, skin, teeth and bones. Multiplex AZ contains water-soluble vitamins B1, B2, B6, B12, C, biotin, niacin, pantothenic acid and folic acid, as well as fat-soluble vitamins A, D, E and K. In addition, Multiplex A-Z contains a number of active substances, such as minerals and trace elements, which support the effect of vitamins and are also essential for the functions of the human body. Individual vitamin needs vary and also depend on physical build, health, stress and strain. As the content of vitamins in many foods has partially decreased in recent years and vitamin deficiencies can have a negative effect on many body functions and can even lead to serious health consequences, adequate intake of all important active substances is particularly important. Multiplex A-Z can help meet individual daily requirements for the most important vitamins, trace elements and minerals. Unfortunately, due to legal requirements, we are not allowed to provide any information about the use and effectiveness of our products. For more information, contact your doctor or healer or check the professional literature and websites on the Internet. Consumption recommendation Take 1 tablet daily with sufficient water. Important information Pregnant women should consult their doctor before taking it.The recommended daily dose must not be exceeded. Keep out of reach of small children. Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle. Storage information Keep the container tightly closed after use. Store in a cool, dry place, at a temperature not exceeding 25 degrees. Contents Food supplement with vitamins and minerals Calcium carbonate, magnesium oxide, vitamin C, potassium chloride, fillers: rice starch, cellulose, hydroxypropylmethyl cellulose, zinc gluconate, iron (II) gluconate, vitamin E with corn starch and silicon dioxide, anti-caking agents: mono- and diglycerides of fatty acids, magnesium stearate, nicotinamide, silicon dioxide, manganese ( II) -gluconate dihydrate, copper (II) -gluconate, D-calcium pantothenate, vitamin A acetate with gelatine and sucrose, vitamin D3 with vegetable oil, gum arabic, vitamin B6 HCl, vitamin B1 HCL, vitamin B2, silicon dioxide, vitamin B12 with mannitol, vitamin K1 with glucose syrup, chromium (III) chloride 6 hydrate, folic acid, biotin, potassium iodide, sodium selenate, sodium molybdate dihydrate, colors: talc, iron oxides yellow and red Ingredients PRODUCT INFORMATION PER TABLET %NRV* Vitamin A 800 µg 100 % Vitamin B1 1.4 mg 127 % Vitamin B2 1.6 mg 114 % Vitamin B6 2.0 mg 143 % Vitamin B12 1.0 µg 40 % Vitamin C 100 mg 125 % Vitamin D3 5.0 µg 100 % Vitamin E 10 mg 83 % Vitamin K1 30 µg 40 % Biotin 150 µg 300 % Folic acid 200 µg 100 % Niacin 18 mg 113 % Pantothenic acid 6.0 mg 100 % Calcium 162 mg 20 % Magnesium 100 mg 27 % Iron 4.0 mg 29 % Zinc 5.0 mg 50 % Iodine 100 µg 67 % Chromium 60 µg 150 % Manganese 1.0 mg 50 % Copper 1.0 mg 100 % Selenium 30 µg 55 % Molybdenum 25 µg 50 % Silica 2.0 µg ** * Nutrient reference value (NRV) according to Regulation (EU) No. 1169/2011**No NRV available.

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