33 foods for a stronger immune system

1. amaranth
2. apricots
3. berries, e.g. currants, raspberries, blackberries, strawberries
4. chilli
5. oats
6. herring
7. millet
8. high-quality vegetable oils, e.g. rapeseed oil
9. legumes, e.g. peas, soy, lentils
10. ginger
11. potatoes
12. cherries
13. garlic
14. Cabbage, e.g. kale, broccoli, cauliflower, savoy cabbage, Brussels sprouts, red cabbage
15. Pumpkin
16. Salmon
17. Leeks
18. Mackerel
19. Mango
20. Swiss chard
21. Horseradish
22. Brazil nuts
23. Parsley
24. Pepper
25. Plums
26. Quinoa
27. Sauerkraut
28. Asparagus
29. Spinach
30. Tomatoes
31. Wheat bran, wheat germ
32. zucchini
33. onions

A colourful mix of these foods as part of a healthy diet can help to strengthen the immune system.

Why are these foods good for your immune system?

Our body's own immune system needs a range of vitamins and minerals to function properly. The following are particularly important for a good immune system:

• vitamin A
• the B vitamins B₆, B₁₂ and folate
• vitamin C
• vitamin D
• vitamin E
• iron
• zinc
• selenium

These nutrients play a role, for example, in the formation of antibodies and immune cells and increase their activity. Some vitamins and trace elements also render free radicals harmless, thereby protecting the cells. Caution: when it comes to iron and zinc, the right dose is important, because both a deficiency and an excess can impair the immune system.

The German Nutrition Society (DGE) recommends the following daily intake guidelines for adults (19 to under 65 years of age):

Some phytochemicals also boost the immune system. These include, for example, carotenoids, flavonoids, saponins, sulphides and beta-glucans. The foods in the list are particularly rich in one or more of these important vitamins, minerals and phytochemicals. They can therefore help to strengthen the immune system.