The basics of the immune system
The immune system is divided into two main parts: the innate immune system and the adaptive immune system. The innate immune system is the first line of defense. It reacts quickly to intruders by triggering inflammatory reactions and mobilizing defence cells. The adaptive immune system, on the other hand, is more specific. It "learns" from previous infections and can react more specifically to certain pathogens.
How does the immune system work?
Your body is constantly surrounded by microorganisms such as bacteria, viruses and fungi. Some of these are harmless, while others can cause disease. When your immune system recognizes an intruder, it triggers various defence mechanisms:
- Recognition: Specialized cells recognize foreign substances, so-called antigens, on the surface of pathogens.
- Defense reaction: White blood cells, such as macrophages and neutrophils, attack and destroy invaders. Inflammatory reactions can occur to intensify the attack.
- Antibody production: The adaptive immune system produces antibodies that act specifically against certain pathogens. These antibodies mark the invaders for destruction.
- Immunological memory: After infection, the adaptive immune system retains a memory function. This enables a faster and stronger response when exposed to the same pathogen again.
How can you strengthen your immune system?
Healthy diet: The right foods provide the nutrients your immune system needs. Vitamins such as C and E and minerals such as zinc and selenium are particularly important.
- Exercise: Regular physical activity promotes blood circulation and supports immune function.
- Sufficient sleep: During sleep, your body recovers and your immune system can regenerate better.
- Stress management: Chronic stress can impair the immune system. Relaxation techniques such as meditation, yoga and deep breathing can help.
- Hygiene: Proper hand hygiene and protection against pathogens can prevent infections.
- Vaccinations: Vaccinations help prepare your immune system to deal with certain pathogens.
- Social bonds: Social interactions and strong social bonds can improve your well-being and indirectly improve your immune system.
The 10 best foods to strengthen your immune system
- Citrus fruits: Let's start with a classic choice - citrus fruits such as oranges, lemons, grapefruits and mandarins. They are rich in vitamin C, a powerful antioxidant that promotes the production of white blood cells. These blood cells are important for fighting off pathogens.
- Garlic: Garlic not only adds flavor to your meals, but also offers health benefits. It contains sulphur compounds that can have antibacterial and antiviral properties.
- Ginger: This aromatic spice has long been prized for its anti-inflammatory properties. Ginger contains gingerol, which not only has an anti-inflammatory effect, but also offers antioxidant benefits.
- Spinach: Dark green leafy vegetables such as spinach are rich in vitamin C as well as other antioxidants and beta-carotene. These nutrients support your immune system by protecting and strengthening cells.
- Yogurt: Yogurt, especially varieties with active cultures, contains probiotics that can promote the health of your gut. A healthy gut plays an important role in a strong immune system.
- Almonds: These nuts are an excellent source of vitamin E, a fat-soluble vitamin that acts as an antioxidant and can help reduce cell damage.
- Peppers: Peppers, whether red, green or yellow, are rich in vitamin C and also contain beta-carotene. Both nutrients support your immune system in a variety of ways.
- Broccoli: This vegetable is a real nutrient bomb. It contains vitamin C, beta-carotene, as well as many other vitamins and minerals that benefit your immune system.
- Turmeric: Turmeric is a spice with powerful supportive properties due to the ingredient curcumin. It can help to strengthen your immune system.
