Boosting your natural immunity is especially important as the fall and winter months approach. Colder days increase the risk of infections, not only in children but also in adults. Learn how to improve your immune system through diet, supplementation, and other home remedies!
How to strengthen the immune system in adults
Want to learn how to strengthen the immune system in adults? First and foremost, you need to ensure a proper diet – immunity starts in the gut! One of the best ways to boost your immunity is regular physical activity, especially outdoors – even despite unfavorable weather. You should also ensure healthy sleep and avoid stress and stimulants to avoid burdening your body and giving it a chance to regenerate properly. And how can you strengthen your immune system with diet and supplementation? We'll answer that question later in this article!
Immunity diet
A proper immune-boosting diet should be rich in vitamins A, C, E, D, B6, B12, folic acid, and minerals, especially iron, zinc, selenium, and copper. The most well-known and most frequently supplemented is Vitamin C , but we shouldn't forget about the others as well. So, what should we eat to boost our immunity and stay healthy despite the cold weather and the increasing risk of contracting illness from others? Here are the ingredients that should be included in a diet that strengthens the immune system!
Fruits and vegetables for immunity
It's worth incorporating seasonal produce into your diet to build a healthy immune system. The best fruits for immunity are those that are widely available in autumn and winter: apples, plums, and pears. If you're starting to build your immunity in summer, which fruits will be best for immunity? Your favorites include strawberries and currants, but also grapes, quince, and cranberries. Ideal vegetables for immunity are those rich in beta-carotene, or vitamin A, such as pumpkin, kale, carrots, peppers, and tomatoes.
Lactic acid fermentation products
Lactic acid fermentation products are those derived from milk. During fermentation, they produce strains of probiotic bacteria that colonize the diverticula of the large intestine and support the production of substances that stimulate the immune system. These include buttermilk, kefir, and yogurt. The ideal choice is one without added sugar. probiotics from food or supplementation have a beneficial effect on our immunity!
Products rich in vitamin D
Vitamin D for immunity is a crucial dietary component for the immune system. During the fall and winter, the need for vitamin D increases, while the ability to produce it in the skin through sunlight decreases. Supplements and products containing vitamin D are recommended during this time. These primarily include oily fish such as salmon, mackerel, and herring, as well as dairy products, eggs, and liver.
Whole grain cereal products
We mentioned above that an immune-boosting diet should be rich in zinc, selenium, iron, and B vitamins. Whole-grain cereals are an ideal source of these, and they also contain a lot of dietary fiber, which acts as a prebiotic—a nutrient for probiotics, beneficial bacteria in the digestive tract. So, choose whole grains, whole-wheat bread, and bran cereals, and don't forget about proper hydration, which supports digestive health.
Home remedies for immunity
The best home remedies for immunity are, of course, teas, syrups, and juices, as well as supplementing with high-quality oils that contain many fat-soluble vitamins and essential fatty acids. for immunity , you will find out below!
Honey for immunity, or homemade tea with honey
Even our grandmothers, during times of infection, served up true natural treasures to strengthen the immune system. Real honey is one of the best for boosting immunity – it's rich in vitamins and minerals, and it's also delicious. Remember that the classic immune-boosting tea with lemon and ginger should be sweetened with honey only after it has cooled slightly – high temperatures could destroy its beneficial properties!
Natural ways to boost immunity are much more than just honey!
Homemade immunity boosting syrup
Using nature's gifts, you can prepare many specialties that will certainly be useful during the season of increased infections. Good immune-boosting syrups include those with ginger and lemon, quince, garlic, or onion, as well as pine shoots. Immune-boosting syrup for children will be even healthier if you use honey instead of sugar. Homemade immune-boosting syrup can be drunk year-round in small quantities – it has preventative properties and helps fight infections more quickly.
Immunity shots with a high dose of vitamins
If you're looking for quick, easily accessible, and delicious ways to prevent autumn infections, consider an immune booster shot. This immune booster shot contains many valuable vitamins and minerals and can yield satisfying results within a few days of regular use. Importantly, you can make your own version, for example, with ginger root, carrots, and lemon. Another option is a mixture of honey, ginger juice, citrus fruits, and mint, or simply a mix of ginger and turmeric—the choice of ingredients is yours! Remember to choose products with anti-inflammatory, antiviral, and antibacterial properties.
Oils for immunity
Immunity-boosting oils are high-quality products of both plant and animal origin. A classic immune-boosting oil for children is the popular cod liver oil or shark liver oil. Which immune-boosting oil should a vegetarian choose? Black cumin or elderberry oil are good choices. They contain many fat-soluble vitamins, making them even more easily absorbed by the body.
Homemade juices for immunity
Those who enjoy a healthy and enjoyable experience will certainly appreciate homemade juices for boosting their immunity. These can be homemade juices made from raspberries or elderberries, for example, or juiced from apples picked from their own orchard. By adding lemon juice and honey, you can enhance their properties and make them even tastier!
Other products for immunity
To support your body in its fight against autumn infections, it's worth reaching for products that are not only full of vitamins but also antibacterial, anti-inflammatory, and antiviral substances. These include black cumin seed oil, which supports immunity, in the form of the aforementioned oil. Aloe vera is also a good choice for immunity – it perfectly supports the functioning of intestinal microflora, which supports the immune system. It's also impossible not to mention a grandmother's classic – garlic for immunity, added to dishes or cocktails, but also in the form of syrups – is still one of the favorite home remedies for colds and their prevention!
Summary
It's worth taking care of your immunity primarily by changing your habits: going to bed at regular times, avoiding stress, and strengthening your body through outdoor sports. Home remedies are also recommended – juices, syrups, teas with honey, oils, and shots. These can also be given to children, who will surely appreciate their delicious taste. Immune-boosting supplements, such as probiotics and vitamins , are also a good idea.
