Our immune system is crucial to warding off illness and promoting general wellbeing. Especially in the colder months, when cold temperatures, dry heating air and less sunlight can weaken our defenses, we are more susceptible to infections, flu viruses and colds. But even beyond winter, a well-functioning immune system is essential to stay healthy, resilient and full of energy.
Incidentally, a strong immune system not only protects us from infections, but also helps our body to regenerate faster and feel more vital overall.
In this article, we take a look at some important micronutrients and their positive effect on our immune system. We also provide valuable tips on how you can further strengthen your resistance - from ginger tea and ice baths to sufficient exercise and fresh air.
Vitamin water with micronutrients to strengthen your immune system
Topic overview:
- Why is a strong immune system so important?
- Which micronutrients strengthen our immune system best?
- Vitamin C - the proven immune booster
- Beta-glucans - the all-rounder from yeasts
- Turmeric - nature's anti-inflammatory gold
- Zinc - An essential protection against infections
- Selenium - the antioxidant trace element
- Vitamin D - The sunshine vitamin for the immune system
- Tips for strengthening the immune system
- Recipe for a delicious orange-ginger tea
Why is a strong immune system so important?
The immune system protects our body from viruses, bacteria and other pathogens. A well-functioning immune system recognizes and fights these invaders effectively before they can spread in the body and cause illness. Especially in winter, when we spend less time outdoors, sunlight is less intense and people spend more time indoors, the risk of infection increases. A strong immune system is therefore crucial for keeping colds and other illnesses at bay. We should also pay attention to our immune defenses during the rest of the year, as environmental factors, stress and an unhealthy lifestyle can weaken the immune system. Vitamins and micronutrients can help support your immune system in its work.
Which micronutrients strengthen our immune system best?
A strong immune system is the key to good health and protection against infections and diseases. In addition to a balanced diet and a healthy lifestyle, vitamins and micronutrients play a central role in the optimal functioning of our immune system. They support important processes that keep our immune system active and strengthen it.
Vitamin C - the proven immune booster
Vitamin C is one of the best-known vitamins for strengthening the immune system and is a so-called antioxidant that neutralizes free radicals and thus protects the body's cells. It helps in the production of white blood cells, which are extremely important for fighting infections. An adequate supply of vitamin C can reduce the risk of colds and other infections. Especially in winter, when we eat less fresh fruit and vegetables, taking extra vitamin C can significantly boost the body's resistance. Good sources of vitamin C include citrus fruits, peppers, broccoli and berries.
Beta-glucans - the all-rounder from yeasts
Beta-glucans from yeasts strengthen the immune system by activating immune cells such as macrophages and natural killer cells. As a result, they improve the recognition of and fight against pathogens and promote phagocytosis, in which immune cells "eat" foreign substances and render them harmless. They also increase antibody production and strengthen the barrier function of the skin and mucous membranes. These barriers are the body's first line of defense against invading pathogens. Beta-glucans also support intestinal health, which further strengthens the immune system.
Turmeric - nature's anti-inflammatory gold
Turmeric is more than just a tasty, exotic spice. Its root contains the active ingredient curcumin, which is known for its strong anti-inflammatory and antioxidant properties. Curcumin can strengthen the immune system and reduce inflammatory processes in the body. It also protects the cells from oxidative stress, which is caused by free radicals and can impair the immune system. The absorption of curcumin can be improved by combining it with black pepper. Turmeric can be easily integrated into food and drinks, e.g. as "golden milk".
Zinc - An essential protection against infections
Zinc is an essential trace element that is found in every cell of the body and plays a key role in our immune system. It regulates the function of T-cells, a specific type of white blood cell that is essential for immune defense. Zinc promotes cell division and supports wound healing, which makes the body more resistant to viruses and bacteria. Zinc also has an antiviral effect, which can be particularly helpful at the first signs of a cold. Zinc deficiency can weaken the immune system and increase the risk of infection. Foods such as meat, nuts, pulses and wholegrain products are particularly rich in zinc.
Selenium - the antioxidant trace element
Selenium is another trace element that is often underestimated. It strengthens the immune system through its antioxidant properties and protects cells from damage caused by oxidative stress. Selenium also plays an important role in the production of antibodies and helps to regulate inflammatory processes in the body. Studies show that a balanced selenium level can increase the body's resistance to infections. Nuts (especially Brazil nuts), fish and eggs are good sources of selenium.
Vitamin D - The sunshine vitamin for the immune system
Vitamin D is super important for our immune system as it activates immune cells such as T lymphocytes and macrophages, which play an important role in fighting off infections. In the winter months, however, vitamin D levels fall in many people as the sun, a natural source of vitamin D, shines less frequently. As a result, the individual risk of infection can increase. Vitamin D is found in fatty fish (e.g. salmon or mackerel), eggs and fortified dairy products or can be supplied to the body through dietary supplements.
By the way: You can also find all the micronutrients described in RESISTANCE, the new orange-ginger flavored vitamin water from OH LA LAQUA. 100% natural flavors. Without sugar. Without sweeteners.
With OH LA LAQUA Resistance you not only drink more water with ease, you also provide yourself with many important vitamins, minerals and trace elements when drinking the flavored water, which strengthen your immune system and increase your resistance.
OH LA LAQUA can be enjoyed warm as a tea or cold as a refreshing drink. Please be careful with the tea version: Water that is too hot can damage your mucous membranes in the mouth and throat, so ideally drink tea at a temperature of 50 to 60 degrees.
Tips for strengthening the immune system
In addition to an adequate supply of micronutrients, there are several other measures that strengthen the immune system:
Ice baths or cold showers
Cold water stimulates blood circulation and can activate the immune system. Ice baths or cold showers are well-known techniques for boosting the body's own defenses and increasing resistance to the cold. Cold water also helps with regeneration after sport and improves the metabolism.
Exercise and fresh air
Sport and exercise promote blood circulation, which stimulates the immune system and improves the oxygen supply in the body. A walk in the fresh air can also help to strengthen the body's defenses. Exercise in nature is particularly effective, as it lowers stress levels and stimulates vitamin D production through sunlight.
Sufficient sleep
Sleep is crucial for the regeneration of the body and the activation of the immune system. Those who sleep too little expose themselves to a higher risk of infection, as the body has less time to produce immune cells and repair damage.
Reduce stress
Chronic stress weakens the immune system. Relaxation techniques such as yoga, meditation or simply a relaxing hobby can help to reduce stress levels and strengthen the immune system.
Ginger tea
Ginger is a powerful antioxidant and has an anti-inflammatory effect. A warming ginger tea can not only help with a sore throat, but also support the immune system. Ginger contains compounds such as gingerol, which stimulate the immune cells and help the body to fight pathogens. By the way: Ginger tea tastes even better with freshly squeezed orange juice.
How do I prepare an orange-ginger tea?
Ingredients for an orange-ginger tea:
- 1 organic orange (unsprayed)
- 1 large piece of fresh ginger
- 500 ml water
- Optional: 1 stick pack of OH LA LAQUA Natural Waterfusion or a few spices such as a cinnamon stick or a few cloves for extra flavor
Preparation your orange-ginger tea:
-
Prepare the orange
Wash the orange with hot water and peel off a thin layer of peel (only the orange part of the peel, not the white part underneath as it is bitter). Cut the orange in half and squeeze the juice from both halves. -
Prepare the ginger
Peel the ginger and cut into thin slices. The finer the ginger is sliced, the more intense the taste of the tea will be. -
Boil the water
Boil 500 ml of water in a saucepan or kettle. -
Brew the tea and leave to infuse
Place the orange peel with the chopped ginger in a teapot, pour the boiling water over it and leave to infuse for 5-10 minutes - depending on the desired strength. -
Add the orange juice
Add freshly squeezed orange juice to the teapot and stir briefly.
Depending on your taste, you can also experiment with a few spices and simply add them to the tea and leave to infuse for a further 5 minutes. Cinnamon sticks, cloves or star anise are particularly suitable for this.
As an alternative to orange juice, you can also add a natural flavor from OH LA LAQUA to your ginger tea. Our lemon and grapefruit & rosemary varieties harmonize perfectly with fresh ginger tea. So you have 100% flavor in your tea. Without sugar. Without sweeteners.
Just try it out at your leisure and enjoy a delicious freshly prepared ginger tea just the way you like it.
Conclusion: Strong immune system, more vitality and natural support from vitamins and micronutrients
A well-functioning immune system is our best defense - not just in winter, but all year round. An adequate supply of micronutrients such as vitamin C, vitamin D, zinc, selenium and turmeric as well as a healthy lifestyle can make a significant contribution to strengthening the immune system. Supplementary measures such as ice baths, regular exercise, ginger tea and sufficient sleep round off the care of the immune system. Especially in the cold season, it is worth integrating these tips into your everyday life to prevent colds and other illnesses and feel good all round.
With Vitamin Water Resistance, OH LA LAQUA offers you a clever way to strengthen your immune system - by drinking delicious water with vitamins, minerals and trace elements.
OH LA LAQUA are 100% naturally flavored flavors that turn plain water into water with an exciting taste in seconds - without sugar or sweeteners.
