Power Food For The Immune System

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Power Food For The Immune System
Power Food For The Immune System

Video: Power Food For The Immune System

Video: Power Food For The Immune System

Power food for the immune system

“Eating healthy when you already have a fever and runny nose is not that easy. It is always better to be prepared in advance against viruses and the like and to support the immune system with hard-working helpers through food. Certain food components are involved in the immune system, albeit indirectly. The best-known representatives are probably the two antioxidants vitamin C and vitamin E. But zinc and selenium as well as protein and fat from food are also important for the immune system…


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  • "Immune Task Force" plant substances
  • Secondary plant substances for the immune system
  • Only together we are strong.

"Immune Task Force" plant substances

Rather unknown, but no less important for a well-established "immune task force", are individual representatives of secondary plant substances. This term is used to collect a wide variety of substances with sometimes complicated names such as polyphenols, flavonoids, anthocyanins, phytoestrogens and many more.

So far, around 30,000 different secondary plant substances are known. Their spectrum of activity is broad. Many of them support the immune system and help defend against viruses and bacteria. As the name suggests, these secondary plant substances are all contained exclusively in plant-based foods such as fruit, vegetables, legumes, cereals, nuts and plant seeds. Green and black tea as well as coffee also contain representatives of secondary plant substances.

Note Carotenoids, glucosinolates, flavonoids and phytoestrogens are examples of phytochemicals that have an impact on our immune system.

Secondary plant substances for the immune system

  • Carotenoids: These yellow, orange and red coloring agents are found in high amounts in carrots, kale and pumpkin, among others. Carotenoids support the immune system, have an antioxidant effect and can be converted into vitamin A in the body.
  • Glucosinolates: These slightly pungent substances are typical for cabbage and cabbage, radish, cress and mustard. In the plant they are formed as defense substances against pathogens. They also have protective functions in the human body by having a positive effect on the immune system.
  • Flavonoids: These red, light yellow, blue and violet coloring agents are contained in apples, pears, onions, kale, soy as well as black and green tea and support the immune system.
  • Phytoestrogens: These plant hormones are structurally similar to the female sex hormone estrogen. They are found in cereals, pulses (soybeans) and flaxseed, for example. They also have a positive influence on the immune system.

Only together we are strong

A diverse and balanced selection of foods in accordance with the Austrian Food Pyramid provides the body with all those substances that can support our defense against diseases. To do the immune system good, you should use fruits, vegetables, herbs, nuts and seeds frequently and regularly use grains and legumes when cooking!

Note Various food supplements and supplements are no substitute for a balanced diet.

Further information is available from:

  • Prevention with nutrition: secondary plant substances
  • Vitamins & Minerals - Overview
  • Seasonal calendar for fruits and vegetables
  • Herbs and spices
  • Recipe database

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