2024-01-18 10:56:12
Every year: as temperatures fall, the number of runny noses increases. Wet, cold weather and little sunlight cause problems for the immune system. With the right supply of vitamins and minerals, you can boost your immune system and hopefully get through the winter without a cold or flu.
A balanced diet is important all year round. However, in winter our immune system may need additional support. Vitamin C and zinc in particular strengthen the immune system and prevent colds. The German Nutrition Society recommends eating five portions of fruit and vegetables every day to get a sufficient amount of vitamins and minerals. If you eat the right foods, you usually don’t need any additional nutritional supplements.
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Vitamin C – the super talent
Studies show that an adequate supply of vitamin C shortens the duration of an illness. Many people already get enough vitamin C from their diet. Natural vitamin C from food can be better utilized by the body than from supplements. Anyone who pays attention to a regional and seasonal diet usually does not have to resort to supplementation. In addition, vitamin C preparations are often dosed too high. The recommended daily dose for adults is an average of 100 milligrams. However, an excess is not dangerous and is simply excreted by the body.
Foods with a particularly high vitamin C content per 100 grams are:
- Acerola (1700 mg)
- Rosehip (1250 mg)
- Sanddorn (450 mg)
- Parsley (159 mg)
- Paprika (red: 140 mg; yellow: 130 mg; green: 117 mg)
- Brussels sprouts (112 mg)
Essential trace element zinc
As an important building block of over 100 enzymes in the body, the trace element zinc is involved in almost all metabolic processes – including the immune response. Several studies show that zinc deficiency and low blood levels can lead to more inflammation, impaired immune defenses and even death. Basically, the body utilizes zinc from animal foods better than from plant foods. This is because plants contain substances that can inhibit zinc absorption in the intestines. However, many plants are also good sources of zinc.
Good sources of zinc from animal foods are:
- Oysters (contain the highest amounts of zinc)
- Meat (beef, poultry, pork)
- Fish and sea creatures
- Cheese
- yogurt
- Milch
Examples of plant-based sources of zinc include:
- Beans
- Cereals
- Nuts (e.g. cashews, pecans) and almonds
- oatmeal
- Peas
- Pumpkin seeds
Be careful with vitamin D supplementation
Vitamin D is also becoming increasingly popular as a winter supplement. However, nutritional supplements should definitely be discussed by a doctor. Overall, according to the German Nutrition Society (DGE), vitamin deficiency diseases are extremely rare in Germany. Unlike vitamin C, in addition to a lack of vitamin D, an overdose is also harmful to health. Excessive intake increases calcium levels, which in the long term can lead to kidney stones, gastrointestinal problems and vascular diseases.
Nutritional supplements for risk groups
It is definitely advisable to consult with your family doctor or pharmacist before taking so-called supplements yourself. However, some population groups require additional vitamins and minerals because their bodies have special requirements. In addition to pregnant and breastfeeding women, this also includes seniors, vegans and vegetarians as well as competitive athletes and smokers.
The Regensburg medical network
The Regensburger Ärztenetz eV (RAEN) is a voluntary association of almost 200 doctors from the greater Regensburg area. We combine all specialist areas in the practice area, from A for general medicine to Z for dentistry. The primary goal of RAEN is to continually improve medical quality and medical collaboration.
Regensburger Ärztenetz eV / RNRed
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