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20 nutrition tips for a strong immune system!

A strong, well-functioning immune system is the main ingredient for good health, fighting off disease and infections and allowing you to recover more quickly if you do get sick.


Put a healthy hodgepodge with kale on your table

Put a healthy hodgepodge with kale on your table. Kale is full of iron, vitamins and minerals that keep you healthy.

Include in your daily diet at least one of the following vitamin A and C rich food, to support the immune system

Eat one of these vitamin A and C rich foods every day, to support the immune system: beets, carrots, citrus fruit, blueberries and garlic.

Add ginger, turmeric, cinnamon or cloves to your dishes

Add ginger, turmeric, cinnamon or cloves more often to your dishes. These spices are known for their immune boosting benefits.

Snack on Brazil nuts

Snack on Brazil nuts. Brazil nuts contain 50 times more selenium than most other food; selenium is an important antioxidant that helps your body with free radicals. A handful is more than enough, since you get the recommended daily amount with 3 just Brazil nuts.

Eat mushrooms

For example, enoki, shitake and oyster mushrooms are good immune boosters because they are full of antioxidants.

Protein is essential to good resistance

Protein is essential to good resistance. Our body needs it to produce cells of the immune system such as antibodies and enzymes. Therefore, eat enough (organic) meat, fish, eggs, beans and legumes.

Use enough vitamin D3 daily

Use enough vitamin D3 daily. This active form of vitamin D is found especially in fat fish. Egg yolks also contain small amounts. Vitamin D3 is essential good health.

Enjoy an immune-boosting smoothie

Make a smoothie of pineapple, ginger, honey, lemon and elderberry juice. They are all immune boosters and pleasantly soothing for the throat. Mix for a glass:

  • Juice of half a lemon
  • A 2 cm piece of peeled ginger
  • 3 tablespoons of Greek yogurt
  • Approximately 100 ml of water
  • 1 tablespoon of honey
  • 1 tablespoon of elderberry juice

Eat MORE vegetables

Eat more vegetables (especially green leaf vegetables). The recommended amount of 6-7 fruit or vegetable should be a minimum. How can you possibly include this in your diet? Have breakfast with a green smoothie, take carrots, tomatoes or celery as a snack, have lunch with a salad and serve a lot of vegetables for dinner.

Drink a glass of lukewarm water with lemon juice every morning

Drink a glass of lukewarm water with lemon juice every morning. Lemon juice supports the liver and hydrates your body. It is also a source of vitamin C, which is indispensable for our immune system.

One glass of red wine is allowed

One glass of red wine is allowed. The flavonoids (a sort of antioxidant) found in red wine (especially Bordeaux) are real musclemen for your health. They give your resistance a real boost.

Drink a cup of mint tea at noon

Drink a cup of mint tea at noon. Mint contains many important minerals and vitamins that support the immune system. Mint also relieves cramps and eases digestion.

Be careful with sugar

Be careful with (refined) sugar. Too much sugar suppresses the immune system and decreases the ability of the white blood cells to eliminate harmful bacteria.

Visit the produce section at the supermarket

Visit the produce section more often and get your share of fresh fruits and vegetables.

Be kind to your liver

Be kind to your liver. The liver cleanses the body and is important for a strong immune system. You can help your liver by eating food without artificial additives and if possible, organic.

Add artichoke and crucifer vegetables such as kale, broccoli, lettuce and cabbage to your shopping list. These vegetables are good for your liver.

Make it hot!

Make it hot! Hot peppers get their kick from a substance called capsaicin. Studies show that this substance supports the immune system. That means: eat spicy food.


Have breakfast every day

Start each day with a healthy breakfast. Having breakfast gives you energy and puts digestion in motion. You really need that after a night of fasting! When digestion runs smoothly, we feel much fitter.

A breakfast idea:  oatmeal made with almond milk, a pinch of cinnamon, blueberries and chopped nuts.


Substitute wheat products with vegetables

Substitute wheat products with vegetables more often. For instance, use thin zucchini slices in lieu of spaghetti or use slices of eggplant as lasagna sheets.

Wheat products can be irritating to the intestinal walls, impeding their effectiveness.  This can put pressure on the immune function.


Cook with a lot of garlic

Cook with a lot of garlic. Afraid of a bad breath afterwards? Just chew on a bit of parsley. Parsley eliminates the smell and is very healthy: it contains a lot of iron.

Take your time to eat!

Your digestion begins in your mouth (and represents a substantial part of your immune system). So, train yourself to chew.

  • Practice for a couple of days by taking small bites.
  • Chew every bite at least 30 times, until it is liquid.
  • Put your fork down between every bite.

Take your time!

Watch the video about natural support with the flu and diminished resistance from the beautiful A.Vogel Garden.

What do you think?

Have you found what you read useful? If so, I would love if you would leave your comment below. Thanks! Krista your A.Vogel Flu Coach

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