What Indian foods are high in zinc

Strengthen the immune system - these 10 foods will help

We can strengthen our immune system with various vitamins, minerals or trace elements. We'll show you 10 foods that will help you with your supplies.


Citrus fruits are super rich in vitamin C. 2 lemons already cover the daily needs of 100 mg. Good sources of immune-boosting vitamin C are also:

  • Oranges,
  • Mandarins,
  • Grapefruits,
  • Pomegranate,
  • Sea buckthorn juice,
  • Red pepper,
  • Broccoli,
  • Parsley.

Vitamin C has anti-inflammatory, antibacterial and antioxidant effects and protects your immune cells from harmful substances.

Good to know: Since vitamin C is a team player, it is best to eat as much of it as possible in the form of fresh food. There are many healthy substances in the white skin of citrus fruits. For the reason not peel so meticulously.


The root is an incredibly effective immune booster. Your antioxidant, anti-inflammatory and antimicrobial properties make them a real all-rounder. Research has shown that ginger can even inhibit the growth of bacteria.

Ginger has also been shown to help with nausea, stomach cramps and digestive problems - which are responsible for the healing properties Gingerole.

Good to know: It is best to eat ginger as a preventive measure. The natural product is ideal as an ingredient in vegetable curries and Asian soups. Ginger tastes just as good as tea, simply pour boiling water over a few slices and let it steep for 10 minutes.


Garlic really has it all. Even if the aroma is not for everyone, its active ingredients help against a weak immune system: Allicin for example is able to lower the risk of infection.

Good to know: According to studies, 2–3 cloves of garlic a day reduce the risk of disease. Garlic is more digestible if you heat it up briefly.


The light yellow, glowing spice obtained from the ginger plant is known under the name "turmeric". In the chinese and indian medicine Turmeric has been used as a natural remedy for thousands of years.

Today we know: that is what is contained Curcumin, which inhibits inflammation and naturally protects the immune system. The fever-lowering effect, for example in the case of colds, should also be emphasized.

Good to know: Combining it with black pepper increases the bioavailability of turmeric. This indicates how quickly and to what extent a substance is absorbed through the bloodstream.


Since the nutritional miracle was rediscovered in the USA, kale has also been popular with us. He is quite rightly considered to be local superfood among the varieties of cabbage.

Not only because of its high fiber and chlorophyll content, but also because of its abundance phytochemicals (e.g. quercetin) and Antioxidants (e.g. lutein) it is considered the ideal plant medicine for our immune system. Beta-carotene is also concentrated, which strengthens cells and mucous membranes so that pathogens can only penetrate with difficulty.

Good to know: Long cooking destroys valuable ingredients. It is better if you cook the vegetables gently. Just boil it briefly in water, then cut and sauté in olive oil.


In herbal medicine, blueberries, also known as blueberries, are considered all-rounders. They contain Vitamin A, Vitamin E and C.. The trio is considered to be a powerful defense force both against disease-causing viruses and against free radicals in the body.

The intense blue color of the fruit is due to the anthocyanins it contains. These bioactive plant dyes are a highly effective one Cell protection and strengthen the immune system. Tests have shown that the blue berries can also improve brain performance due to their nutrient composition.

Good to know: The motto for all other berries is also to grab them. The defense is also happy about raspberries, strawberries and currants.


Spoon for a good defense. This works with a cup of yogurt every day. Provided that it is unsweetened and not heat treated. Optionally also other sour milk products (e.g. curd milk, ayran, drinking yoghurt).

The lactic acids it contains contribute significantly to the balance in the intestine. These active microorganisms have awkward names like Lactobacillus bulgaricus or Bifidobacterium bifidum. Under the umbrella term Probiotics (Latin Greek for “for life”) you may be better acquainted with them.

Their strengthening effects on a weak immune system are impressive. 70–80% percent of the immune cells are active in the intestinal mucosa and are produced here. This includes the lymphocytes, which are part of the white blood cells. Antibodies, so-called phagocytes, are also formed in the intestinal mucosa. These proteins ward off harmful viruses.

Good to know: Lactic acid fermented foods such as sauerkraut or Korean kimchi (fermented Chinese cabbage) also provide a supply of good intestinal dwellers.


For a few years it was quiet about lentils and legumes. Vegetarians and vegans are sure to have played a large part in the comeback. Because next to the building material that is important for muscles protein, 23 g per 100 g, lenses provide us with the trace element Iron, 8 mg per 100 g.

The micronutrient is important in protecting the body from disease. That's the way we can do not make red blood cells without ironthat transport the oxygen to the cells. An iron deficiency leads to a weakened immune system. If there is a lack of iron, one feels tired and exhausted and becomes more susceptible to infectious diseases.

Good to know: Compared to animal iron (meat), the body cannot utilize the trace element from plants as well. Vitamin C improves absorption. So drink a glass of orange juice with it.

Pumpkin seeds

Those who like to nibble pumpkin seeds in between or mix cashews, walnuts or almonds into muesli are doing their immune system a big favor. In addition to heart protective Omega-3 fatty acids provide you with nuts and seeds zinc. A blockbuster for your defense. According to the German Nutrition Society, the daily requirement is 10 to 15 mg. There are 8 mg in 100 g of pumpkin seeds.

Zinc strengthens your immune system, a deficiency has been shown to increase susceptibility to infection. And not only that: even if it has already hit you, zinc activates the formation of antibodies.

Good to know: The body cannot store zinc well, so it can absorb enough daily. In the cold season, like to double the amount.


Marine fish are always a good catch. Herring, mackerel, tuna and salmon are particularly valuable Omega-3 fatty acids, such as the so-called eicosapentaenoic acid (EPA), which banishes the inflammation-promoting arachidonic acid from the body.

A real godsend for the immune system is also included seleniumThe daily requirement is 70 micrograms. 100 g of herring provides 43 µg. Numerous studies confirm the connection. One thing is certain: a selenium deficiency leads to an increased susceptibility to infection.

Good to know: Since the soils in Germany are poor in selenium, herbal products contain only very small amounts of the trace element. Vegetarians and vegans can therefore suffer from a deficiency more often.