Broccoli & Co. – These foods are essential for the immune system


The immune system is a large network of organs, tissues, cells and molecules. It is there to protect us from pathogens, harmful bacteria, viruses or parasites and also removes pathologically altered cells in our body. But that doesn’t work all by itself – our immune system needs many different vitamins and nutrients to carry out these important tasks.

These vitamins strengthen the immune system

If you want to be protected against viruses, you should carefully and preventively strengthen your immune system. Therefore, pay attention to a food with these ingredients:

  • Vitamins: A, B6, B12, C, D, E
  • Trace elements: zinc, iron, selenium, copper, calcium, magnesium
  • phytochemicals

Vegetables the vitamins

  • broccoli
  • Cabbage
  • Mushrooms
  • Lemons
  • Herbal teas
  • nuts
  • garlic

Yellow, orange, red and deep green vegetables and fruits are particularly rich in vital substances and beta-carotene and therefore strengthen the immune system. As a result, the production of white blood cells in our body is stimulated and thus helps to ward off pathogens. Foods that contain a particularly large number of healthy ingredients and vitamins and therefore strengthen the immune system include:


The green vegetables are particularly rich in vitamins and thus contain everything the immune system needs. The ingredient sulforaphane is responsible for the positive effect and helps against arthritis, gastritis and even against cancer. Broccoli is also a valuable source of potassium and provides other important minerals such as iron, magnesium and folic acid. Broccoli is particularly effective in strengthening our immune system. However, care must be taken to ensure that the vegetables are not cooked too hot, as important vitamins and minerals are lost. Ideal is a steam pressure saucepan that gently cooks the broccoli in just 2 minutes.


Kale is probably one of the most nutritious vegetables and is therefore used a lot for superfood smoothies. It contains the following vitamins:

  • vitamin B
  • vitamin C
  • Vitamin E.
  • Folic acid
  • Minerals like calcium and magnesium

Cabbage vegetables are also rich in phytochemicals that strengthen the immune system because they work against bacteria and fight free radicals.


The miracle bulb contains numerous vitamins and minerals, including vitamins A, B and C, as well as potassium and selenium. Garlic also contains a number of important secondary plant substances, as well as the antibacterial agent Allizin. This is particularly effective against viruses and pathogens.


Lemons are a great vitamin C bomb, which ensures that the immune system is strengthened. Above all, the vitamin helps prevent colds. Vitamin C also traps free radicals and ensures better cell protection in the body. Fresh lemon juice provides a basic environment in the body and therefore makes it less susceptible to viruses and bacteria.


Nuts are known to be very nutritious. They contain plenty of vitamin E and are:

  • unsaturated fatty acids
  • protein
  • complex carbohydrates
  • valuable fiber

Almond in particular is one of the healthiest nuts because it lowers cholesterol and is particularly good for the intestines.

herbal tea

A basic herbal tea can prevent acidification. It regulates the acid-base balance in the body, which means that the immune system is strengthened. An acidified body is more susceptible to bacteria and viruses because these pathogens can spread particularly well in an acidic environment. Nettle tea, chamomile tea, sage tea, hemp tea, rooibos tea and lapacho tea are particularly suitable.


Mushrooms are often underestimated. They are rich in fiber and provide valuable minerals and vitamins. They stabilize the immune system and strengthen the body’s defenses. Mushrooms, oyster mushrooms and shiitake mushrooms in particular are rich in nutrients.

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