Immune cuisine part 1: Food

A short time ago we already shared with you tips and tricks that support our immune system in this cold season. Now we turn our attention to the immune cuisine and introduce you to strengthening foods in the first part and delicious recipes in the second part, with which you can strengthen your body.

There are many foods that we would like to recommend to you in particular, because they have an excellent effect:


Vitamin C has an antioxidant effect and contributes significantly to immune defense. Vitamin C protects cells in the body from free radicals by scavenging harmful compounds and reactive oxygen molecules. High levels of vitamin C are found especially in lemons, oranges, peppers, kale, and broccoli.


Not only do we need vitamin D to maintain normal bones and muscles, but it also plays a role in regulating the body’s defenses. Since we cannot absorb enough vitamin D by means of natural sunlight, especially in the winter months, we recommend mushrooms and fish varieties such as salmon or tuna.

  • Ginger

Ginger is rich in essential oils and pungent substances called gingerols and shogaols. The pungent substance gingerols have an antioxidant effect and fight pathogens, which stops the spread of bacteria in the body. Ginger has a high vitamin C content. It also provides a variety of minerals such as magnesium, potassium, calcium, and iron.


The spicy ingredient in chili – also known as capsaicin – is one of the hottest substances there is. Capsaicin stimulates the blood flow to the mucous membranes so that they are optimally prepared for the attack of viruses. The active ingredients in chilies can also relieve pain, stimulate the metabolism, and boost the immune system. Contained bitter substances that kill pathogens in food and in the digestive tract.


In order for our immune system to fight off viruses, a healthy intestinal flora is extremely important. Not only probiotic products but also a simple natural yogurt shows its effect. Because the lactic acid bacteria it contains can support the intestinal flora and thus strengthen our defense system.

  • NUTS

The trace element zinc can contribute to a strong defense system. Unsalted nuts, preferably a mix of walnuts, Brazil nuts, macadamia nuts, hazelnuts, or peanuts, including almonds, are the best choice in this regard. They also provide valuable protein, which serves as a building material of cells and thus also of defense cells.


Garlic strengthens the immune system by stimulating immune cells such as macrophages, lymphocytes, and natural killer cells. Garlic can also help ward off colds and flu, as the plant has antimicrobial and antibiotic properties that stop the growth of viruses, bacteria, and other unwanted organisms.

That was them now, the food with excellent effect. In the next part, we’ll be muddling them up into equally great recipes, which we will of course also share with you. So, stay tuned 🙂