How does nutrition affect immunity?
We know that healthy sleep, regular exercise, and strengthening the body can improve immunity and help prevent many diseases. But how important is proper nutrition?
In this article, you will learn how to boost your immune system and fight off viruses even in the coldest winter season. The first step towards a healthy lifestyle is a balanced and varied diet.
1. Vegetables – nature's own protection for the body
Vegetables are low in calories and packed with vitamins, minerals, and other biologically active compounds. They are an excellent source of dietary fiber, and numerous studies have shown their importance for health.
The human body cannot produce most of the vitamins it needs on its own, but the good news is that they can be obtained in sufficient quantities through a proper diet. Many symptoms of vitamin deficiency, such as fatigue, sleep disorders, dry skin and increased susceptibility to illness, often go unnoticed or are interpreted as common ailments.
Biologically active substances in vegetables and fruits have several health-promoting and disease-preventing effects:
✔ Antimicrobial – fights harmful bacteria and viruses
✔ Anti-cancer – protects cells and supports the body's immune system
✔ Anti-inflammatory – reduces chronic inflammation
✔ Immune system stimulants – support the body's defense mechanisms
✔ Antioxidants – protect cells from oxidation and slow down aging
Why are antioxidants in plant-based products important?
Antioxidants protect cells from free radicals, which can cause cell damage and accelerate aging.
Similarly, dietary fiber, which is obtained from vegetables and fruits, promotes the body's function as follows:
✔ Improves intestinal function and promotes intestinal health
✔ Slows down the absorption of glucose, which helps keep blood sugar levels stable
✔ Lowers cholesterol levels, which supports cardiovascular health
A high-fiber diet reduces the risk of obesity and is an important part of preventing cardiovascular disease. In addition, a lack of dietary fiber can predispose to digestive problems. The recommended daily fiber intake is 30–35 g.
🌈 The colors of vegetables tell us about their nutritional value:
🟠 Orange vegetables and fruits (e.g. carrots, pumpkin, sweet potatoes) contain beta-carotene, which is converted into vitamin A in the body.
🟢 Dark green vegetables (e.g. spinach, broccoli, kale) contain beta-carotene and vitamin E, which are powerful antioxidants.
The more diversely colored vegetables and fruits you eat, the wider range of beneficial compounds your body will receive.
2. Fruits and berries – natural vitamin bombs
Fruits, like vegetables, are full of essential vitamins and minerals. The bioactive compounds they contain promote optimal weight management, well-being, and healthy aging.
👉 Recommendation: Eat at least two servings of fruit daily, with one serving equal to one large fruit, for example.
👉 Best time to eat fruit: A few hours before or after your main meal for best absorption of nutrients.
Apples, for example, are particularly beneficial, as they are packed with valuable compounds and available year-round. Studies show that apples can increase antioxidant levels, reduce oxidative stress, and protect cells from damage.
3. Grains – the body’s main source of energy
Grains provide the body with energy and dietary fiber, and their quality significantly affects the healthiness of the diet.
🌾 The best grains for nutrition:
✔ Buckwheat – high in vitamins and minerals, three times the iron content of other grains
✔ Whole grain rice (brown rice) – contains 10 times more dietary fiber than white rice, gluten-free option
✔ Oats – contains beta-glucan, which lowers cholesterol and provides long-lasting energy
👉 Avoid refined grains and favor whole grains, which contain more nutrients and fiber.
4. Nuts – a small but nutritious addition to your diet
Nuts are highly nutritious and provide important vitamins, minerals, and healthy fatty acids.
🥜 Benefits of nuts:
✔ Contains vitamin E, magnesium and potassium
✔ Improves immunity
✔ Contains unsaturated fatty acids that lower cholesterol
✔ Supports digestion and intestinal health
👉 Recommendation: Eat only one handful of nuts a day, as they are high in calories but very healthy.
5. Are additional vitamins needed?
While a varied diet is the best way to get enough vitamins, sometimes supplements may be necessary, especially if your diet is restricted or your body needs extra support for certain health issues.
🔹 It is recommended to talk to a doctor before using vitamin supplements.
If you want to naturally boost your immune system, consider local superfoods like hemp, pumpkin seeds, flaxseed oil, pollen, and perga (bee bread).
Summary
✔ A varied diet is the key to strengthening immunity
✔ Eat vegetables, fruits, whole grains and nuts every day
✔ Dietary fiber, antioxidants, and healthy fats support the heart, gut, and immune system
✔ Natural superfoods can provide additional support for the body's defenses
💡 Small dietary changes can have a big impact on your health! 😊
