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Vitamin B6 – Important for Metabolism and Our Immune System

Vitamin B6 is one of the vitamins of the B complex and is involved in many metabolic processes. Utopia explains what happens in the event of an overdose and which foods contain the vitamin.
As with many other vitamins, there is no such thing as “the one” vitamin B6. Rather, vitamin B6 is a collective term for various, very similar chemical compounds with the same biological effect on metabolism: These substances include, for example, pyridoxine, pyridoxal and pyridoxamine. Our body cannot produce these substances itself – which means we have to absorb them through food.

What are the functions of vitamin B6?

Like all vitamins of the vitamin B complex, vitamin B6 is also involved in a number of metabolic processes. As the most important coenzyme in amino acid metabolism, it is particularly important for protein metabolism. Together with folate, riboflavin and vitamin B12, vitamin B6 regulates homocysteine metabolism. Other functions of the vitamin are:

carbohydrate metabolism
fat metabolism
Formation of messenger substances and niacin
Effects on the immune system
Influencing hormone activity

What happens with vitamin B6 deficiency?

A vitamin B6 deficiency is very rare in healthy people and usually does not occur in isolation, but is usually accompanied by other vitamin deficiencies. The main reasons for a vitamin B6 deficiency are alcohol dependence, chronic diseases of the digestive system, side effects of certain medications or insufficient food intake (e.g. in older people). The symptoms of a vitamin B6 deficiency are diffuse:

anemia
neurological disorders
Diarrhea
Vomit
cramps
rashes
inflammation of the mouth

Overdose side effects

With a normal diet, it is not possible to absorb too much vitamin B6. Only those who overdose on vitamin B6-containing dietary supplements, medicines or fortified foods must expect serious side effects. Long-term intake of more than 500 mg of vitamin B6 per day can lead to neurological disorders, skin changes and muscle weakness. And even with a lower dosage of over 100 mg per day, slight neurological impairments can occur.

In an American study (2017), male participants who overdosed on vitamin B6 and vitamin B12 for years had a 30 to 40 percent increased risk of lung cancer. In addition, drugs can interact with vitamin preparations and impair their effectiveness.

Other side effects of overdosing on vitamin B6 include:

sensitivity to sunlight
skin rashes
Uncomfortable tingling in hands or feet
Painful discomfort or numbness
Due to these risks, the Federal Institute for Risk Assessment (BfR) has set a maximum amount of 3.5 mg vitamin B6 per day for food supplements. Nevertheless, it happens that vitamin preparations are overdosed and athletes in particular should be careful with special sports products: As the Bavarian State Office for Health and Food Safety determined in 2015, these dietary supplements sometimes provide more than 3000 percent of the daily requirement.

Daily requirement of vitamin B6

Because of the importance of vitamin B6 for the amino acid metabolism, it was previously assumed that the daily vitamin B6 requirement is related to the amount of protein that one ingests daily: the more protein one eats, the more vitamin B6 is needed to make it available in the body use the body for energy.

However, recent findings indicate that there is no connection between the intake of protein and the need for vitamin B6. For this reason, the German Society for Nutrition (DGE) revised the recommendations in 2019: The recommended intake of vitamin B6 for adults is now between 1.4 and 1.6 mg per day.

Which foods contain vitamin B6?

Vitamin B6 is very sensitive and also water-soluble. Heat and UV light damage it, so it is best to prepare foods rich in vitamin B6 gently or eat them raw and store them in the dark. If you cook food that contains vitamin B6, you should make sure that you use as little water as possible so that the vitamin is not released from the food.

Foods high in vitamin B6 include:

whole grain products
fatty sea fish (mackerel, salmon, sardines, kippers)
Soybeans and other legumes
meat (especially liver)
bananas
Nuts and seeds (walnuts, hazelnuts, sunflower seeds)
potatoes
Red pepper
carrots
Cauliflower
A large portion of potato or carrot salad (300 g), refined with a handful of walnuts, covers an adult’s daily vitamin B6 requirement. Although potatoes and carrots are not in season all year round, they are also available outside of the times indicated in the seasonal calendar from regional cultivation.

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Strengthening The Immune System: Five Good Reasons to Eat More Berries

Strengthen the immune system, eat lean and then they are also good for the heart and the intestines: berries are real power fruits and absolutely essential for a healthy diet.

Blueberries and currants: That’s why they’re so healthy

The little fruits are real superfoods that you should not do without.
We introduce you to the five great benefits of berries.

1. Berries are good for the immune system

If you want to strengthen your immune system, you should definitely rely on berries*! Because the sweet fruits are rich in valuable antioxidants that protect against many viruses, bacteria and free radicals. In this way, they ensure that the immune system is strengthened. Blueberries are of particular note: according to a study by the American Society for Nutrition, 100 grams of blueberries provide five times more antioxidants than the same amount of raspberries – up to 490 micrograms.

Dark blueberries can also do a lot for beauty, because they contain large amounts of vitamin C and vitamin E. Vitamin C* is known, among other things, for driving collagen production, which is responsible for the skin being significantly plumped up becomes. It is most contained in blackcurrants – these contain a whopping 170 micrograms of vitamin C per 100 grams of berries. Vitamin E* is responsible, among other things, for scavenging free radicals. These free radicals are harmful and are caused by smoking, UV radiation or stress, among other things. Other substances in berries that strengthen the immune system are flavonoids, which also inhibit viruses and bacteria. They also support weight loss during a diet*.

2. Berries protect the intestines

Berries* not only strengthen the immune system due to the antioxidants they contain, they are also extremely beneficial for a healthy intestinal flora. A healthy intestinal flora* is always crucial for an intact immune system. If the intestinal flora is attacked, one falls ill more often with influenza infections, for example. Even those who suffer from diarrhea or irritable bowel syndrome can cure themselves with the help of blueberries, as a study by the University of Lund revealed. The tannins and color pigments contained in the blueberries react with proteins in the mucous membranes and insoluble compounds are formed. This forms a kind of protective layer that has an anti-inflammatory and germ-killing effect.

As further studies show, the consumption of wild blueberry juice has a positive effect on bifidobacteria, which have a protective effect on the intestinal flora. These bifidobacteria keep harmful intestinal bacteria, as well as pathogens, away.

3. Berries lower blood sugar levels

Many diabetics ask themselves which fruit they are actually allowed to eat and what they should better avoid in order not to drive up the blood sugar level. In contrast to high-sugar fruits such as bananas, pineapples or grapes, berries* are very suitable. This is because berries have a comparatively very low glycemic index, meaning they have little effect on blood sugar levels.

Once again, the blueberry should be mentioned in the first place: the dark berry is even said to have an antidiabetic effect, i.e. it lowers blood sugar. It is responsible for lowering the general blood sugar level and for getting more sugar into the cells.

4. Berries are good for the heart

In addition to all these positive properties, berries* also increase heart health. In a diabetes study by the American Society for Nutrition, researchers found that blueberries reduced LDL cholesterol, triglycerides, and adiponectin. At the same time, they increased HDL cholesterol, which is considered beneficial to health. In conclusion, daily consumption of blueberries is believed to be beneficial for heart health. You can thus prevent heart disease and lower cholesterol levels that are too high.

Another study shows that vascular functions can be improved by eating berries – in this case, primarily by eating raspberries and blueberries. This makes it easier for the heart to pump blood around the body, which can help prevent heart attacks.

5. Berries are great for dieting

Berries* are also ideal as part of a diet*. For example, you can prepare the berries as a smoothie* or smoothie bowl or mix them in muesli*. The delicious little fruits create a feeling of satiety relatively quickly and they also accelerate the metabolism, which makes the pounds tumble.

Since obesity is often a trigger for various diseases – for example heart disease or diabetes – it is advisable to eat healthily. Berries are perfect for this. The anthocyanins contained in the berries are also very important as they inhibit free radicals. After all, anyone who trains a lot – meaning their body is temporarily under heavy strain – should take care to avoid oxidative stress in the body, which in turn can lead to illness.

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Immune System Boosters: These Are The Must-Have Food Supplements For The Cold Season

Especially in winter, the immune system has to defend itself against many viruses and bacteria. You can support it by taking certain vitamins and nutrients. We explain which ones are important.

Boost your immune system: These supplements can help

Even if many people believe that they eat a balanced diet, deficiency symptoms occur again and again.
The stresses of everyday life can make it difficult to get all the nutrients you need.

In order to still provide the body with the most important nutrients, supplements can be used, i.e. food supplements that can be bought in the form of tablets, drops or powders, for example.

The 5 must-have supplements for the winter

Here we present 5 must-have supplements that everyone should have on their screens, especially in winter.
Please consider: However, supplements cannot replace a healthy and balanced diet.

Vitamin D

As the days get shorter and darker, many people become vitamin D deficient. Vitamin D is mainly absorbed from the sun. Only a few foods contain vitamin D. These include, for example, oily fish or liver. Therefore, vitamin D supplementation is highly recommended.

The German Society for Nutrition (DGE) recommends a dose of 800 IU (= International Unit) per day, which corresponds to 20 micrograms of vitamin D. Studies show that adults should even better consume 1500 to 2000 IU daily.
Studies from 2020 show that dosages of 10,000 IU per day are even recommended for risk patients to prevent influenza and corona infections.

Omega 3

The most important omega-3 fatty acids for the body are ALA, EPA and DHA. EPA and DHA in particular have a health-promoting effect. In our diet, however, there is always an undersupply of omega-3.

A study shows that EPA and DHA help the body fight inflammation. The study authors recommend supplementing with 250 milligrams of EPA and DHA per day.

Cardiovascular diseases are still the number one cause of death in Germany. Omega-3 supplements can lower blood pressure and prevent heart disease. The DGE recommends eating fish once or twice a week – once fatty fish such as salmon, mackerel or herring. For example, 100 grams of herring already provide 3000 milligrams of EPA and DHA.

magnesium

In addition to muscle cramps, a magnesium deficiency can lead to nausea, loss of appetite and exhaustion and even cardiovascular problems.

The reason for this is not only the lack of consumption of magnesium suppliers such as nuts and leafy vegetables, but also regular alcohol consumption.

Above all, it is important that the magnesium is taken in the correct form – for example as magnesium citrate or aspartate, since these compounds have a higher availability for the body than magnesium oxide, which can usually be found in discount stores or in drugstores.

zinc

Probably the best-known function of zinc is to improve the immune system. Zinc acts as a cofactor in enzyme and protein formation and is therefore an important part of the immune system.

According to a 2017 study, zinc deficiency plays a role in 16 percent of lower respiratory tract infections.

Zinc is mainly found in meat, fish, grains, oatmeal and grain germ, with animal zinc being more readily available than vegetable zinc. The DGE recommends a dosage of 15 milligrams per day.

vitamin C

Vitamin C is found in apples, citrus fruits such as lemons or grapefruits, cabbage vegetables, peppers and potatoes, among other things. A lack of vitamin C quickly leads to a weakened immune system, so you should definitely prevent a deficiency.

A study from 2020 shows that supplementing two to eight grams of vitamin C per day has advantages in the treatment of respiratory infections such as COVID-19 and can, for example, slow down critical courses.
The DGE recommends 100 milligrams of vitamin C per day. An apple and a kiwi already provide 150 milligrams. So the saying “An apple a day keeps the doctor away” isn’t all that wrong.

Conclusion: A balanced diet and supplementary supplements are crucial

In order to stay healthy, it is particularly important to eat a balanced and healthy diet. Nevertheless, in the current time it can only be advantageous to supplement your diet with individual supplements and to support your immune system. So you are well prepared even in times of cold waves.

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Lose Weight With Cucumber Water, Strengthen The Immune System and More: There Are Seven Benefits in The Brew

Although the brew from gherkins contains a lot of vitamins and nutrients, it is usually thrown away carelessly. We present seven healthy benefits from the all-round talent that you probably don’t know yet.

All-round talent cucumber water: seven interesting and healthy benefits

The preserving classic is rich in vitamins and nutrients. In addition, the cucumber water contains many spices and herbs, such as dill and mustard seeds, which are also healthy.
vitamin C
vitamin E
calcium
zinc
iron
magnesium
potassium
phosphorus
We present seven interesting health facts about cucumber water that you probably haven’t heard of:

#1 cucumber water as a weight loss aid

Summer is just around the corner and you still need to lose a few pounds*: Cucumber water is ideal for this thanks to its ingredients. It is very easy to incorporate into a healthy diet. The absolute calorie killer in cucumber water is the vinegar it contains – this supports digestion and ensures that the pounds break down quickly. This works particularly well with apple cider vinegar*. You should be careful which cucumber water you want to use as a weight loss aid: In general, it is advisable to buy a glass of organic cucumbers and always pay attention to the amount of sugar they contain.

#2 After exercise: A glass of cucumber water

Cucumber water is also highly recommended as a drink after exercise. Since you lose a lot of electrolytes through sweating, you can easily get them back through the cucumber water. Among other things, cucumber water contains potassium and sodium, which the body urgently needs after exercise.

#3 A plus for the immune system

The water from the gherkins is generally suitable for strengthening the immune system*. This is due to the vitamins it contains, including vitamin C and vitamin E. The special thing about it: since the water has a high acid content, it even makes it easier to absorb the vitamins and nutrients.

#4 Inside cleaning

The enzymes contained in cucumbers, the peptidases, are able to split proteins. This is good for digestion when eating meat, for example. They also ensure that the intestines are cleaned because they have a bactericidal effect. Cucumber water also contains probiotic bacteria that are good for gut health. These arise during the fermentation process of the pickled cucumbers.

#5 Healthy for the alkaline household

The consumption of cucumber water also ensures that the acid-base balance is kept in balance. This is due to the base-rich nature of cucumbers. For example, you can counteract gout or rheumatism.

#6 Heartburn? cucumber water!

If you suffer from heartburn*, you should try cucumber water. The vinegar in the water is shown to be beneficial for the stomach. It is particularly effective if you take a sip of cucumber water before you eat.

#7 Cucumber water as an anti-hangover remedy

Those who have overdone it with alcohol often suffer from an unpleasant hangover the next day. But here, too, the cucumber water can help: As after sport, we lack electrolytes when we have a hangover, which can be brought back into balance by consuming the cucumber water. This ensures that you feel fitter again quickly.

Conclusion: Cucumber water as an insider tip for healthy eating

Cucumber water really is a great by-product of pickles and is easy to incorporate into a health-conscious diet. If you can’t bring yourself to drink the water pure, you can also use it as a dressing, marinade or for dips. Because it’s really a shame to throw it away!

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Take Care of Your Intestines: These Foods Damage The Intestinal Flora, Digestion and Immune System

It is considered the “control center of health”: our intestines. Around 70 percent of our immune cells are located in the digestive organ. A wrong diet can therefore not only irritate the intestines, but also weaken our immune system at the same time.

Intestinal health: That’s why we should take care of our intestines

For this reason, it is worth taking a closer look at your own diet: Certain foods can attack our intestinal flora and weaken our immune system in the long term. The result: we are more susceptible to diseases. Reason enough to take a look at which foods destroy our intestines. Here you can find out which foods you should absolutely avoid. Talking about gut health is no longer a taboo subject. Because: Our physical well-being depends to a large extent on our digestive tract. Prof. Dr. medical Julia Seiderer-Nack, author of guidebooks on intestinal health, also describes the intestine as the “control center of health” for this reason.

Recent studies even suggest that a change in the intestinal flora can promote and even accelerate dementia. In addition, a healthy intestine not only has a positive influence on our immune system, but also ensures beautiful skin, hair and nails, among other things.

It is all the more unpleasant when our intestinal health is out of balance. The result: an irritated gut. To prevent this, you should not consume the following foods in large quantities. As is so often the case here, the dose makes the poison.

These foods attack the intestines

Plain Sugar

Bad news for all baked goods lovers and those with a sweet tooth: Simple sugars are mainly found in white flour and refined sugar. And it’s not just us who like to snack on it, but above all the bacteria in the intestines, which promotes rapid multiplication. The problem: The sugar-loving bacteria are then in the majority and crowd out other bacteria in the intestine that are responsible for breaking down more complex sugars (polysaccharides). This imbalance also gives the nasty yeast a chance to spread in the gut.

artificial sweeteners

Just like simple sugars, artificial sweeteners are an enemy to our intestinal flora in large quantities. They not only come in the form of small white tablets to sweeten tea and coffee, but are also an ingredient in low-calorie soft drinks or ready meals. A study has found that sweeteners have a negative effect on the intestinal flora and, among other things, increase the formation of short-chain fatty acids.

Bad fats

As the name implies, bad fats, such as those found in margarine, mayonnaise, and lard, are not good for our gut. Therefore, these should only appear occasionally in the nutrition plan. Instead, it is advisable to use healthier alternatives such as linseed oil, olive oil or hemp oil.

Heavily processed meat and sausage products

This includes, for example, cured and smoked foods, which not only irritate the intestines when consumed excessively, but can also cause abdominal pain, cramps and flatulence. According to experts, one should not eat more than 500 grams of red meat per week to ensure the health of the intestinal tract.

This is to do when the intestines are irritated

Sometimes it does happen: A healthy diet was neglected for a few days and you ate excessively greasy food. Maybe you also have stress – and all that hits your stomach or stomach: the intestines are irritated and spasm. In order to alleviate these cramps somewhat, sufficient heat should be provided by a warm bath or a hot-water bottle.

You should also drink a lot to flush out the intestines. Warm, unsweetened tea or water is particularly well tolerated; You should definitely avoid coffee. A low-fat diet is also recommended. You should be particularly careful not to over-season your meals. Ideally, you should also eat very slowly and in small portions so as not to overwhelm the intestines. But be careful: If you have severe symptoms, you should definitely consult a doctor.

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Acerola: Vitamin C Bomb and Superfood For The Immune System?

Acerola has the highest vitamin C content of all plants and is considered a miracle cure for colds. We are interested in what can really be thought of their healing properties – and we also take a look at their downsides.

Autumn and Winter: The weather is foggy, rainy or stormy. A cold manifests itself with a headache, sore throat, cough and runny nose. Almost everyone catches a cold once a year, but we would like to avoid this annoying disease. And since grandma always said vitamin C was good for colds, we’re looking for different sources of the supposed supervitamin.

It’s a good thing that a small red “cherry” is considered an incredible vitamin C bomb: the acerola. The stone fruit, originally from Mexico, is said to have the highest vitamin C content of any plant. No wonder that acerola can be found in almost every medicine chest in the form of powder, capsules or juice.

But that’s not all the acerola cherry can do. In addition to vitamin C, it also contains other secondary plant substances such as flavonoids, which are considered antioxidants. Which is why acerola is also said to rejuvenate and protect internal organs. Quite a lot for such a small fruit. If that’s all true as claimed.

Where does acerola come from?

The acerola is native to tropical or subtropical regions, mainly in North and South America. The small red fruit originally comes from Mexico, more precisely from the Yucatán Peninsula. The natural range today includes Texas, Mexico, Brazil, Panama, Jamaica and Guatemala. The ripe fruit can be spherical to cylindrical, red, purple or yellow. It can be harvested up to eight times a year because the cherry has a short fruit cycle of just 25 days. Outside of the natural range, the plants are still cultivated in Asia, especially India and China.

Acerola Powder and Acerola Juice – Use and Processing

However, the short development span of acerola also has its downsides. The fruit must be harvested when it is perfectly ripe and processed within two days or it will spoil. Harvesting must be done carefully, either by hand or with special harvesting machines that shake the cherries off the bushes without damaging the delicate fruit. They are then packed in cool boxes, frozen and transported in this way to the place of processing.

The fruits are therefore almost impossible to get fresh on the American (outside of Texas) and European markets. Either the sour-tasting juice or the powder is available. For the former, the drupes are squeezed out after thawing and the juice is preserved.

For the powder, the cherries are freeze-dried and ground into powder. This has turned out to be the gentlest method to preserve as much of the valuable nutrients as possible. Acerola is typically added to other products as a natural source of vitamin C. For example in ACE juices, lozenges against sore throats or in food supplements that are supposed to stimulate the immune system.

Besides vitamin C, what else is in acerola?

The small stone fruit has a lot of nutrients hidden under its thin, sensitive skin. The very sour pulp has hardly any calories, 100 grams of fresh juice are more or less negligible with 16 kcal. The same amount contains 700 to 4,800 mg of vitamin C (average: 1,700 mg), depending on the growing area and variety. For comparison: The normal daily requirement for adults is an average of 95 mg for women and 110 mg for men.

In addition, acerola contains potassium, calcium, magnesium, phosphorus, folic acid and B vitamins. The fruit itself also contains flavonoids, pectins, carotenoids, anthocyanins (colours) and other secondary plant substances. However, much of it is in the skin, which is lost when it is processed into acerola juice. The ingredients are still contained in the powder and the products made from it, but in smaller quantities due to freeze-drying.

What is the effect of acerola?

The effect of acerola is mainly based on the high vitamin C content. In certain situations, for example high-performance sports, infections or smokers, our vitamin C requirement is increased. When normal nutrition cannot meet these needs, the natural vitamin C found in acerola juice or powder is far better for the body. In interaction with the other components of acerola, the vitamin can be metabolized more easily and therefore has a higher bioavailability, destroys tumors and could thus be used as a natural therapy against cancer.

In addition, the Barbados cherry boosts the metabolism and has a cell-rejuvenating effect. The beauty industry also takes advantage of this effect by mixing the fruit in creams, lotions and skin cleansing products. The secondary plant substances in combination with the vitamin C of the acerola should also reduce the negative effects of obesity and balance out an unhealthy, high-fat diet.

The acerola cherry is really healthy – right?

So the list of alleged effects of acerola is long and reads like an advertisement from a manufacturer of dietary supplements. The vitamin C bomb is said to boost the immune system, support metabolism and diets, help against cancer, have anti-aging effects, eliminate the negative consequences of obesity and smoking and make you fitter and more efficient overall.

What sounds like an exaggerated advertising promise is often one. In the case of acerola, this means: The studies on anti-aging, fighting cancer or obesity were carried out either on individual cells in the test tube or on mice in the laboratory. For humans, this is not very meaningful and provides a maximum of information.

On the other hand, the effect of vitamin C on strengthening the immune system has been better studied – it doesn’t work at all. Those who consume more vitamin C are still not less likely to catch a cold. Maybe the vitamin reduces the duration of the cold, but only maybe. An overdose of vitamin C is not entirely harmless. Nausea and stomach cramps can result, even if an excess of the water-soluble vitamin is excreted via the kidneys.

And then there are the allergies. Because acerola can cause a cross-reaction in latex allergies. The juice, often added to enrich it with vitamin C, can certainly lead to severe allergic reactions. A combination that makes the acerola not appear quite as healthy as it appears at first glance.

Acerola and sustainability

The acerola plant needs very specific tropical or subtropical conditions to thrive. Their natural distribution area is also in South and Central America. The main growing area is Brazil, from where the majority of the acerola products available here come. But originating in Guatemala, Mexico or Panama does not shorten the transport route. This is where the Barbados cherry collects the first sustainability minus.

Next point: The thin skin and rapid ripening process make acerola so delicate that it can only be used processed – and processing takes energy. The third minus point is the type of transport. Both the freshly harvested fruit on the way to processing and the juice have to be transported in refrigerated trucks, which are not very environmentally friendly, so that the goods do not spoil. The overall result is “insufficient” for sustainability.

Better sea buckthorn than acerola

Of course, acerola contains a lot of vitamin C. And of course we need it to stay healthy. Today, however, a nutrition-related deficiency hardly ever occurs. In addition, the positive effect of the vitamin on the immune system is scientifically rather low. Vitamin C can only have a positive effect on the immune system during extreme exertion such as in high-performance sports and under constant stress. The other possible effects of the acerola cherry are only suspected, there is no scientific evidence.

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6 Home Remedies to Strengthen Your Immune System

Our useful tips and home remedies to strengthen the immune system help to avoid a cold. Prevent a cold in a natural way and strengthen your immune system in advance. And this time get fit through the winter.

There are many simple home remedies for colds. Of course, it is always better to prevent the common cold with measures and home remedies. Therefore, we have collected many tips and means to prevent a cold. These should help you get through the winter healthy.

Cause of a cold

The common cold is caused by viruses. There are over 200 types of viruses that can cause a cold. When our immune system is weakened, it is particularly easy for them to enter our body. Therefore, you should consciously strengthen your immune system and thus avoid catching a cold. Cold and stress can have a negative effects. Because stress in particular affects our immune system.

Symptoms of a cold

A cold shows itself through various symptoms, such as coughing, sore throat, body aches, runny nose, hoarseness, headache, constant tiredness, fever, and much more. These symptoms are uncomfortable and limit you. Accordingly, it is important to strengthen your own immune system and prevent a cold.

Tips and home remedies to strengthen your immune system

No one likes getting sick and bedridden. But especially in winter, there is a high risk of catching a cold. To prevent a cold, there are a few tips and home remedies. We show you how to protect your immune system and thereby prevent a cold. Also, note natural home remedies against viruses.

1) Avoid hypothermia

Avoid any kind of hypothermia because it weakens your body. Your immune system has to fight off many pathogens in cold temperatures. If you then punish him with a cold, there is a risk that he will no longer be able to ward off viruses. So you have to catch a cold. So always dress warmly in a hat, gloves, and scarves. Also, use a thick winter jacket when it gets icy. But don’t weaken the immune system by sweating profusely. Dress according to the layering principle, with which you always wear several layers of clothing on top of each other. Because you can put them on or take them off as needed. Also, note our tips against cold and freezing in winter.

2) Strengthen the immune system with a sauna

Your immune system is also boosted by Kneipp cures and sauna sessions. So you are strengthened against colds. Pathogens do not like the hot temperature in the sauna at all. Then use a cold shower. Your blood vessels will quickly constrict. This change from hot to cold allows your body to get used to the temperature fluctuations and weather changes in autumn and winter. So it is good to prevent a cold.

You also stimulate your circulation and blood flow. If the immune system is weak, as is sometimes the case in children or the elderly, influenza vaccination should be considered. Ask your doctor for advice on this. But be careful: only go to the sauna if you are not already ill. As soon as you have not been able to prevent a cold, the sauna or Kneipp bath is an additional burden on your body. Therefore, you should avoid going to the sauna in this case. Also, read our article on how to enjoy your own sauna in your own home.

3) Avoid pathogens and crowds

Always be careful when dealing with people who have a cold. The best way to avoid catching a cold is simply to keep your distance. You don’t have to be dismissive, you can talk openly about the topic. But usually, it is enough if you meet a few contacts discreetly at a distance or avoid crowds. If possible, you should also avoid the familiar shaking of hands.

4) Prevent colds with a diet rich in vitamins

You can strengthen your immune system with a healthy diet rich in vitamins. Because vitamins strengthen the immune system. And they help your body better fight off all the dangers of the immune system. In addition, spring fatigue can be combated with vitamins. Pay particular attention to this in autumn and winter! During this time, the daily apple is a must. Vitamin C is the most important. Because it is the fuel for the defense cells in the body. And you can find vitamin C in winter vegetables such as lamb’s lettuce, kohlrabi, or kale. It is also found in fruits such as black currant, kiwi, sea buckthorn, sprouts, and soybeans. There is also sufficient vitamin C in the classics lemon, orange, grapes, and bananas. Consequently, it is also tasty prevention of a cold.

5) Prevent colds with hygiene

When you have a cold, keep your hands clean. Accordingly, you should always wash your hands after traveling on the bus or train or shaking hands to greet others. Under no circumstances should you touch your face with unwashed hands. Especially if you’ve previously shaken hands with someone who has a cold. Thus, hygiene is a good way to avoid a cold. You can also clean your hands with a lemon.

6) Avoid dry heating air

You need a good climate so that the nasal mucous membranes can stop pathogens, bacteria, and viruses. Because too much dry or hot heating air causes your nose to dry out. This reduces the important defense function. Therefore, to prevent a cold, you should not heat your home too hot in winter. So make sure you have more humidity. Water fountains or water bowls are suitable for increasing the humidity in the apartment. Also, note our home remedies for coughs.

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A Strong Immune System in 5 Steps

Be active instead of waiting: What you can do now!
Especially in the currently tense and unfamiliar times, it is all the more important to give the body what it needs to build a strong defense and stay fit. We have put together five easy-to-implement tips for you on how you can strengthen your immune system quickly and effectively in times of corona and flu.

1. Ferment vegetables

The process of fermentation not only allows you to preserve your harvest, but also brings surprises in terms of taste and health. During fermentation, organic substances are microbially converted by probiotic bacteria and fungi. We’re all familiar with fermented foods – whether it’s sauerkraut, soy sauce, black tea, sourdough, wine, cheese or chocolate.

And what is so healthy about the salt bath for your vegetables? On the one hand, ferment is rich in vitamin C. On the other hand, the fermentation of fresh vegetables retains nutrients and enzymes and the lactic acid cultures that are so important for the intestinal flora are formed. The intestine has less to do because the lactic acid bacteria act like a pre-digestion and thus protect our gastrointestinal tract. Because nutrients are broken down into smaller components, they can be more easily absorbed by the body. To put it simply: A treat for your intestines from which your immune system benefits!

2. Mix golden milk

The miracle roots from Asia have now also made a name for themselves on our supermarket shelves. In the fresh food department, for example, the eye stumbles across ginger shots with lemon and honey, or the eye discovers ingredients for the golden milk on the spice shelf. Turmeric and ginger both come from the ginger family and are a real power duo.

Turmeric is an all-rounder when it comes to health promotion and enjoys an excellent reputation in the world of medicinal products – and rightly so! Because turmeric has a detoxifying, anti-inflammatory and antioxidant effect. The name turmeric, as turmeric is also known, is due to the coloring agent curcumin it contains, which not only gives Indian curry powder – but if you are not careful – hands and textiles an intense yellow-orange colour. Turmeric is said to have a positive effect against a wide variety of diseases or deficiencies and, for example, to help with diabetes, high cholesterol or intestinal problems.

3. Grow sprouts and seedlings

When the garden is less busy during the cold season, you can comfortably grow sprouts and seedlings on the windowsill or in your kitchen. The small nutrient bombs, made from seeds, cereals or legumes, are ready to eat after just a few days, depending on their size, and give you a real vitamin boost. You will find the largest possible selection of sprouts and seedlings in the meine ernte shop and allow you to try them out and get to know your favorite sprouts. In a sprout jar, your seedlings will thrive in just a few days, depending on the variety.

During germination, metabolic processes are stimulated that provide the nucleus with enough power. During this time, the nutrient content is probably higher than at any other time in the growth process. The perfect moment to harness the enormous power of the plant seedling and supply your body with healthy amino acids, B vitamins and minerals such as zinc and iron, as well as secondary plant substances. The best thing about it: The sprouts and seedlings are not only healthy, but also really tasty! The little power packs give every salad, bread or wrap the final kick of freshness. They are also a crunchy, juicy garnish for the palate as an addition to soups or stews.

4. Grow barley grass

Another superfood that you can easily grow in your own home during the cold season is barley grass, also known as smoothie grass. After just over a week, the young shoots of barley are ready to eat and are just waiting to make your smoothies, salads or vegetable juices that little bit healthier. We are happy about the boom in barley grass, the positive effects of which were studied many years ago and are now on everyone’s lips again.
Interesting not only for vegans and vegetarians: barley grass has a very high protein content and contains all the essential amino acids. Other ingredients include iron, vitamin K, various B vitamins including B12, potassium, calcium, beta-carotene and zinc. In addition, barley grass also shines with a high bioavailability, so the nutrients can be easily absorbed in the body. By the way: Fresh barley grass contains important roughage that is lost when the stalks are processed into a powder. Therefore, it makes sense to let the barley grass grow itself, after 5-7 days you can then enjoy the full power of the stalk, for example on the breakfast sandwich.

5. Forest bathing

If you spend most of your time indoors due to work or the temperatures, it is even more important to go outside regularly and breathe fresh air. Many know about the calming and grounding effect of the forest. Forest bathing means spending time in the forest undisturbed, perceiving it intensively with all your senses in mindfulness. Noises, smells and looking at the treetops are proven to be good for the body and not only the forest dwellers are happy if you spend this time consciously still and your smartphone stays in sleep mode. Particularly exciting: Staying in the forest can significantly increase the number of human immune cells. According to studies, the scents of the forest, called terpenes, are among other things significantly involved in this process. Treat yourself to a forest bath and let your soul dangle on a long walk!

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