Which foods strengthen the immune system and help fight diseases
The immune system is the body’s natural defence mechanism, which fights viruses, bacteria, and other pathogens daily. Its condition depends on many factors, including lifestyle, stress levels, and, of course, nutrition. A deficiency of certain vitamins and minerals can weaken immune defences, whereas a proper diet helps the body fight diseases more effectively. In this article, we will explore which foods best support immunity, how gut microbiota functions, why sugar intake should be limited, and the role of spices and protein in strengthening health.
How the immune system works and what affects its condition
Immunity consists of two main components: innate (non-specific) and acquired (specific) immunity. Innate immunity acts as the first line of defence, responding to all potentially harmful microorganisms. Acquired immunity, on the other hand, develops over a lifetime and remembers pathogens the body has previously encountered.
Several factors influence the immune system:
- Nutrition – a lack of vitamins and minerals weakens the body’s defences.
- Sleep – poor or insufficient sleep increases inflammation levels.
- Stress – chronic stress reduces resistance to infections.
- Physical activity – moderate exercise strengthens immunity, whereas excessive activity may weaken it.
- Gut microbiota – nearly 70% of immune cells are located in the gut, making it essential to maintain a healthy balance of beneficial bacteria.
A well-balanced diet helps the body defend itself against diseases more effectively and recover faster.
Vitamins and minerals for immune system support
Certain micronutrients play a crucial role in immune function:
- Vitamin C – stimulates the production of white blood cells, which fight infections.
Sources: citrus fruits, rose hips, bell peppers, kiwi. - Vitamin D – regulates immune response and reduces the risk of viral diseases.
Sources: oily fish, egg yolks, mushrooms, sunlight exposure. - Zinc – speeds up wound healing and helps combat infections.
Sources: nuts, pumpkin seeds, meat. - Selenium – has antioxidant properties and supports thyroid health.
Sources: Brazil nuts, seafood. - Iron – essential for oxygen transport; its deficiency weakens immune defences.
Sources: red meat, liver, spinach, legumes.
Which foods support the immune system
For immunity to function at full strength, the diet should include:
- Vegetables and fruits – rich in antioxidants, vitamins, and fibre, promoting gut health.
- Oily fish – a source of omega-3 fatty acids, which reduce inflammation.
- Nuts and seeds – high in zinc, selenium, and vitamin E.
- Fermented foods – sauerkraut, kefir, and yoghurt help maintain a healthy gut microbiota.
- Whole grains – provide beneficial carbohydrates and fibre that support digestive health.
Why reducing sugar and processed food intake is important
Excessive sugar intake reduces the activity of white blood cells that fight infections. Additionally, refined foods can trigger inflammation and disrupt gut microbiota. Instead of sugar, it is better to opt for natural sweeteners such as honey, fruits, or stevia.
The impact of fermented foods on gut health and immunity
Beneficial bacteria found in fermented foods strengthen gut microbiota, and thus, the immune system. They help produce vitamins, improve digestion, and reduce inflammation.
The importance of protein for cell regeneration
Protein is essential for the synthesis of antibodies that neutralise viruses and bacteria. High-quality protein sources include:
- Lean meat (turkey, chicken)
- Eggs
- Fish
- Legumes (chickpeas, lentils)
- Dairy products
The role of water in maintaining health
Water detoxifies the body, supports the function of all systems, and helps prevent dehydration, which can weaken immune defences. The recommended intake is 1.5–2 litres per day.
Can herbs and spices help strengthen the body
Many herbs and spices have antiseptic and antiviral properties:
- Ginger – reduces inflammation and has antibacterial properties.
- Garlic – contains allicin, which boosts immunity.
- Turmeric – a natural antioxidant that helps fight inflammation.
Nutrition during illness: what helps speed up recovery
When the body is fighting illness, it is essential to provide it with beneficial nutrients:
- Chicken broth – helps with colds and reduces inflammation.
- Herbal teas (chamomile, linden) – reduce inflammation and support immunity.
- Honey – has antimicrobial properties and soothes the throat.
Strengthening the immune system is not a one-time action but a set of daily habits. A balanced diet, sufficient water intake, reducing sugar and processed food consumption, and eating foods rich in vitamins and beneficial bacteria will help keep the body strong and resilient against diseases.