Here are my Top 9 vital substances to stay healthy during the cold season!
Vital substances are the key to a strong immune defense, besides balanced nutrition and lifestyle. Here are 9 key vital substances for the upcoming colder months.
1. Vitamin C
Vitamin C or ascorbic acid is essential for our immune system, if you are lacking in Vitamin C intake, the risk to catch a cold is high. But even when you already caught something – Vitamin C can have a positive impact and will help to reduce the duration and severity!
You can find Vitamin C in fresh fruits and vegetables. Citrus fruits and black currants, Kiwi, Acerola, and Aronia are high in Vitamin C. Sweet bell pepper and cabbage as well.
2. Vitamin A
Vitamin A and carotenoids (which are built in our digestive system and transform into Vitamin A) will keep your skin and mucous membrane healthy and are so a natural defense system against germs. Vitamin A is also building cells of your immune defense system.
You can find Vitamin A and carotenoids in colorful vegetables which are in season. Carrots, sweet bell pepper, broccoli and kale for example. Vitamin A needs also a bit of oil to unfold. Sesame oil and olive oil are perfect for the Winter season.
3. Vitamin D
Vitamin D or also cholecalciferol is one of the most important parts of our immune defense system. Your body can build this incredible vitamin by itself but needs sunshine for it!
You can find Vitamin D in Avocados, mushrooms like champignons, porcini, oyster mushrooms. Vegan butter is also enriched with Vitamin D. Spinach, kale and cauliflower have also Vitamin D amounts.
Zinc is a mineral that works on many metabolism functions in our body. He is helping the immune system cells to defend our system. Also when you already caught a cold, a proper amount of zinc will help you to get back on track more quickly!
You will find zinc in nuts, different kinds of wheat, brown rice. Buckwheat, corn, oats, and linseeds are zinc supplier!
5. Vitamin E
Vitamin E or tocopherol is THE defense system for our cells and is destroying cell-destroying substances! It inhibits as well as inflammatory processes.
You can find Vitamin E in plant-based oils and seeds and nuts!
6. Vitamin B
The Vitamin B group contains riboflavin (B2), pyridoxine (B6) and niacin (B3). B vitamins are essential for our mucosa and are building a barrier against bacteria and virus infections. Vitamin B 6 also supports the formation of immune cells in our bodies.
You can find Vitamin B in many legumes and leafy greens, vegetables. The more colorful your food, the better for your immune system!
Iron deficiency leads to a decrease in immune cells! Also, our gut bacteria need iron to survive and stay balanced!
You can find Iron in fennel, green vegetables, herbs, and legumes!
Selenium is a trace element and helps to destroy harmful radicals. Cells with a supportive function to our immune system deficiency are also low when we havenßt enough Selenium in our diet!
You can find Selenium in brazil nut kernels, legumes, mushrooms, and grains.
9. Probiotics and Prebiotics
The main part of our immune defense system is sitting – in our intestines! Our intestinal flora grows billions of microorganisms and needs prebiotics to feed those! Probiotics are helpful to keep the intestinal flora balanced and healthy.
You can find prebiotics in oats, bananas, onions and also in Jerusalem artichokes and barley. Probiotics are in lactic acid foods like Kimchi, Sourkraut, and yogurt. Find my Ayurvedic – vegan Kimchi recipe here: https://fromayurvedawithlove.com/2019/05/09/vegan-kimchi-recipe-from-ayurveda-with-love/
What else will keep your immune defense system strong and balanced?
- Stay hydrated to keep your mucous membrane healthy. Warm tea, warm water and Nasya oil after Neti cleansing can balance your mucous membrane.
- Washing hands regularly to reduce germ spreading.
- Less stress – stress is weakening your immune system. Yoga, self-massages and a balanced time off will be supportive to your immune system.
- Sports and fresh air are key to a balanced and strong immune system.
- Air humidity – the air can be dry and crucial to your mucous membrane, a good air humidifier can help out here!
- Warming spices and warm Food are what your body needs now during the cold season. Find a delicious recipe for hot and warming soup here: https://fromayurvedawithlove.com/2019/03/16/the-period-cure-fho-real/
What is your secret to stay healthy and balanced during the cold season? Let us know in the comment section below!
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Have a beautiful start into your new week,