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Strengthening the immune system: tips and nutrients

Strengthening the immune system: tips and nutrients

The first and most important step to protecting yourself and all your loved ones is building a strong immune system. We should be more careful than ever and pay attention to a strong immune system.


  • Immune system: what is it? How is it strengthened?
  • 8 tips to boost your immune system
  • Proper nutrition for a strong immune system


In this content you will find practical tips and nutrients you need to strengthen your immune system.

Immune system: what is it? How is it strengthened?

The immune system is the system that fights viruses, bacteria, and other pathogens that cause infection or disease.

When viruses and bacteria invade the body, the immune system alarms. It releases antibodies that neutralize pathogens that multiply in the body. You can boost your immune system by following the tips. In this content we recommend you tips and the foods you can consume. But first, let's look at the causes of the weak immune system.

Why does the immune system become weak?

Viruses and bacteria can enter our body in various ways and weaken our immune system. For example, pathogens that are spread through sneezing, coughing and airborne droplets can enter the body. This is where our immune system comes into play and acts as a protective barrier against viruses and bacteria.

In addition, viruses and bacteria are active all year round (especially nowadays) and put a strain on our immune system. In particular, the cold winter months and season transitions are the periods when our immune system is most sensitive. During these periods we need to take additional measures to strengthen our immune system.

The most common causes of weak immune system is poor nutrition and insufficient rest. When you are deficient, your immune system is weakened, making it easier for pathogens to be transmitted. Therefore, you can get sick more often and recovery takes longer. Therefore, you should always try to keep your immune system strong.

Why the immune system becomes weak:

  • Smoke
    • do not exercise
    • overweight
    • Excessive alcohol consumption
    • Sleep disorders
    • excessive stress
    • not washing enough hands

8 tips to boost your immune system

In addition to a balanced and healthy diet, you can boost your immune system by following these recommendations.

1- Wash your hands regularly: we know you know it. But it is useful to remember. Viruses are most commonly transmitted when we shake hands or touch common objects. Wash your hands frequently during the day and try not to cover your face with your hand.

2- Drink plenty of water: how many liters of water should we drink a day? According to experts, sufficient water consumption limits the effects of viruses and bacteria. Make sure you drink at least 2 liters of water a day.

3- Benefit from fresh air: Regular exercise stimulates blood circulation. Running or walking for 30 minutes three times a week is very beneficial for your overall health. On extremely hot or cold days, make sure you dress appropriately for the season. If you have a cold, postpone exercise.

4- Reduce stress: If possible, take breaks more often during work. Yoga or a relaxing bath can feel great at the end of the day. Make it a habit to sleep at least 8 hours.

5- Take care of your digestion: Did you know that you need a healthy intestinal system for a strong immune system? About 80% of the immune cells are located in our intestinal system. Therefore, a healthy intestinal flora is very important for a strong immune system. You can choose fermented foods to support your intestinal system. We have a great suggestion for that.

6- Cut back on alcohol and cigarettes: Excessive consumption of alcohol and cigarettes weakens the immune system. If the dose of alcohol in our body is high, the immune system can be deactivated for a short time. Excess nicotine can weaken the function of declared blood cells.

7- Avoid crowds: crowded places are a really big risk for our immune system. You should avoid crowded places and take the calls of experts seriously, especially during the pandemic.

8- Regular sleep: Make regular sleep a habit. Sleep quality and duration are very important for the immune system. Did you know that many substances in the immune system are eliminated during sleep?

Proper nutrition for a strong immune system

A balanced and healthy diet can strengthen your immune system and increase your body resistance. Use natural food sources to strengthen your immune system. This way you can make your body more resistant to pathogens.

Did you know that the German Nutrition Association recommends at least 3 servings of vegetables and 2 servings of fruit every day?
In the list below we share some nutrients that you can use to boost your immune system. [blog link number="1"]


Blueberries contain a type of flavonoid called anthocyanin, which has antioxidant properties, thereby boosting the immune system. A 2016 study found that flavonoids play an important role in the respiratory immune system. Researchers have found that those who consume foods rich in flavonoids have fewer upper respiratory tract infections or colds than those who don't.[blog-link number="2"bin ]

You can consume blueberries directly or add them as a dessert like in cakes and cookies to make it more palatable for your kids.

Bitter chocolate

Dark chocolate is both a delicious and very useful snack. The studies conducted include the following about the dark chocolate; it is healthier and more beneficial than milk chocolate.

A substance called theobromine in dark chocolate; has antioxidant effects. Antioxidants protect the body from the negative effects of cellular waste called free radicals . [blog link number="3"], [blog link number="4"]

Free radicals are cellular waste that our body produces in its daily activities. When free radicals accumulate in the body, cell health deteriorates and various diseases can occur.
Although dark chocolate is a delicious source of antioxidants, it's high in calories and saturated fat. For this reason, sugar-free dark chocolate should be preferred and consumed in small amounts.


Turmeric is one of the most popular herbal products of recent times. This herb, a Far Eastern type of spice, has been known for thousands of years and is mainly used for various ailments such as colds and stomach problems.

The Curcumin , which is found in the turmeric plant, has antioxidant and anti-inflammatory effects. Therefore, consuming turmeric is believed to boost the immune system. It is a useful recommendation to consume turmeric with some other natural products to increase the effects. [blog link number="4"]

We have a great suggestion for that. Propolis On the Go Turmeric contains turmeric, raw honey, propolis and various plant extracts.


Broccoli is one of the richest vegetables in terms of vitamin C. Thanks to it  sulforaphane  ,its antioxidant capacity is quite high. Therefore, it should be added to the nutritional program to support the immune system. [blog link number="5"]

Broccoli can be cooked in a salad or eaten as a soup. By adding cream to broccoli soup, children can be prevented from being bothered by the smell of broccoli.


Since spinach contains many essential nutrients and antioxidants such as flavonoids, carotenoids, vitamin C, vitamin E, it can be preferred for boosting the immune system. Aside from that, spinach helps in cell division and DNA repair with the nutrients it contains.


Ginger can be consumed as a spice in various dishes, whether in a dessert or as a tea. Studies show that ginger may have anti-inflammatory and antioxidant properties that help prevent disease. [blog link number="6"]


Garlic has been used extensively to prevent colds and other diseases since ancient times. In a review study examined whether taking allicin-containing garlic preparations reduced the risk of catching a cold. While one group in the study used placebos, which had no effect, the other group took garlic supplements. As a result of the studies, twice as many colds were observed in the group of participants taking a placebo than in the group taking garlic supplements. However, the researchers note that more research is needed to determine whether garlic can help prevent the common cold. Because garlic is a delicious food, it can easily be added to meals. [blog link number="7"]

Green tea

Green tea contains only a small amount of caffeine, so it can be consumed as an alternative to black tea or coffee. Green tea, like blueberries, also contains flavonoids with antioxidant properties.


Kefir is a fermented drink that contains live bacterial cultures that are beneficial to health. A 2017 study shows that regular consumption of kefir can help with conditions like fighting bacteria, reducing inflammation, and increasing antioxidant activity. Although much of this research has been done in animals or cell cultures in the laboratory, there are increasing theories that probiotics affect gut health and, in turn, the immune system.

sunflower seeds

Sunflower seeds contain antioxidant sources of vitamin E. The vitamin E improves immune function by fighting free radicals like other antioxidants. You can consume the sunflower seeds as a snack, add them to salads or add them to your muesli at breakfast. Since excessive consumption of sunflower seeds can lead to weight gain, care should be taken when dosing.


Almonds contain a lot of vitamin E, like sunflower seeds. It is also rich in manganese, magnesium and fiber. A handful or a quarter of a jar of almonds is a healthy snack that can benefit the immune system.

Orange and other citrus fruits

Acidic fruits like oranges, tangerines, grapefruits, and kiwis are good sources of vitamin C. It's still unclear how vitamin C's mechanism combats respiratory diseases like the common cold. However, vitamin C is believed to play an important role in fighting these viruses. It has been observed that the amount of vitamin C in the body drops sharply when you have a cold. As a result, vitamin C can shorten the duration of cold symptoms and improve the functioning of the human immune system.

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