Plantry for the immune system - of course strengthened by every season

Plantry for the immune system - of course strengthened by every season

The cold season is just around the corner, and with it the annual challenges for our immune system. But did you know that the answer is often in front of our nose - or rather - in our garden? Plant substances that are in different herbs, vegetables and fruits can strengthen us naturally. In this article we immerse yourself in the world of vegetable power packages. We take a look at the essential plant substances that are indispensable for our immune system and discover the seasonal heroes that reliably accompany us through every season. We also give you valuable tips on how you can easily integrate these beneficial remedies into your everyday nutritional life. Let us find out together how nature can help us to get healthy and vital through all seasons!

The role of plant substances for a strong immune system at a glance

plant substances, often referred to as phytochemicals, play a crucial role in the health of the human immune system. These bioactive connections that occur in a variety of plants act in several dimensions to support the body's defense mechanisms. They are not only rich in antioxidants, but also promote the formation and activity of immune cells.

The most important groups of plant substances include flavonoids, carotenoids, saponins and glucosinolates. These connections contribute to the neutralization of free radicals that can damage cells. In addition, many of these substances show immunomodulatory properties and can influence the reaction of the immune system to infections and inflammation.

Some specific plant substances and their effects are:

• flavonoids : These antioxidants can be found in a variety of fruits, vegetables and teas. You can reduce inflammation and increase the function of immune cells such as macrophages.
• carotinoids : These compounds, which include beta-carotene, can be found especially in orange and green vegetables such as carrots and spinach. They support the health of the skin barrier and the immune system.
• saponine : Especially available in legumes and certain herbs, you can stimulate the immune response and promote the self -cleaning of the body of pollutants.
• glucosinolate : These occur primarily in cross -flowers such as broccoli and cabbage types and show potential anti -inflammatory and cancer -preventive properties.

A large number of studies support the fact that a dietary supply of plant substances has positive effects on immune function. An overview of relevant studies shows that, for example, the regular consumption of fruit and vegetables, rich in these compounds, has a significant connection with an improved immune response (see Table 1).

seasonally available plants and their specific effects on immune defense

The availability of plant substances varies with the seasons, and every season offers a variety of herbs, roots and fruits that have specific effects on the immune system. The most important seasonal plants include:

• spring: wild garlic, giersch, nettle
• summer: elderflower, St. John's wort, marigold
• autumn: pumpkin, rose hip,
• winter: thyme, rosemary, sage

Each of these plants brings specific advantages. For example, wild garlic and nettle contain vitamin C as well as antioxidants that can contribute to strengthening the immune system. Bear garlic in particular has antimicrobial properties that can be helpful in combating infections.

The elderflower, which typically blooms in summer, is often used as a natural remedy for colds. It contains flavonoids that support the airways and have anti -inflammatory effects. St. John's wort also has a positive impact on the mood that can indirectly affect the immune system by reducing stress.

In autumn, rose hips are rich in vitamin C and fiber and help to prepare the immune system for the upcoming winter months. The substances in pumpkin promote the health of the airways and contain beta-carotene that strengthens immune response. The role of tarragon is particularly interesting because it has antimicrobial effects and supports the digestive processes, which is important for healthy immune defense.

In winter, thyme, rosemary and sage are often found in the kitchen and offer health benefits. Thyme has an antispasmodic effect and can relieve cough. Rosemary has antioxidant properties, while sage has anti -inflammatory effects. These plants play an important role in the cold season, especially when the immune system is more demanded.

seasonal availability is not only practical, but also sensible, since the plants often contain the best active ingredients in the respective season. In order to exploit the full potential of the plants, it is advisable to get them fresh from regional cultivation.

recommendations for the integration of herbal remedies in the daily diet

The integration of plant remedies in daily diet can bring considerable advantages for the immune system. In addition, it is of great importance to select and correctly use the right plant substances to optimally support health.

• variety in nutrition: A varied selection of vegetable food increases the likelihood of maintaining all the necessary nutrients and secondary plant substances. Dark green leafy vegetables, berries, nuts and seeds should be regularly on the menu.
• raw food vs. Cooked: Most of the vital substances are preserved in raw vegetables. But some nutrients, such as lycopine in tomatoes or beta-carotene in carrots, are better available by cooking. A combination of both forms maximizes the nutrient absorption.
• herbs and spices: The use of herbs such as oregano, thyme or turmeric can not only increase the taste, but also support immune defense. These plants contain antimicrobial and anti -inflammatory properties.
• teas and infusions: Various teas, such as ginger or chamomile tea, can improve the immune response. They are rich in antioxidants and can help relieve inflammation.
• supplements: in the form of capsules or powders, some plant substances, such as Echinacea or astragalus, offer a concentrated supply of bioactive components. However, they should be discussed with a health professional to take individual needs into account.

Careful planning of meals is crucial to ensure that the advantages of plant remedies can be fully exhausted. The following example shows how to enrich the daily food:

The gradual integration of these foods can not only support immune function, but also promote general well -being. Apart from that, you should make sure to absorb enough liquid, since many plant substances can work better in a balanced and hydrated environment. Make sure to incorporate nerve food in the form of circulatory -supporting liquids such as herbal teas or infusions into everyday life.

With regard to personal health, everyone should adapt nutrition according to their own preferences and needs. The exchange with friends, family members or experts can offer new ideas and inspirations to successfully integrate vegetable remedies into everyday life.

sources and further reading

references

• Friedrich, K. et al. (2020). "Plant substances and their importance for the immune system". Journal for naturopathy , 22 (1), 94-103.
• Schneider, R. (2019). "The healing forces of plants: effect of phytochemicals on immune defense". Deutsche Apotheker Zeitung , 159 (45), 48-51.

Studies

• Wang, C. et al. (2021). "The Role of Flavonoids in the Immune Response". International Journal of Molecular Sciences , 22 (7), 3708.
• González-Barrio, R. et al. (2021). "Antioxidant and Immunomodulatory Activities of Berry Extracts". food chemistry , 356, 129694.

further reading

• Wagner, H. (2018). "Herbal medicine: basics and application of phytotherapy". Thieme Verlag.
• Böhme, C. et al. (2017). "Strengthen the immune defense - what plants can do". health magazine .