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Strengthen your defences: recipes for vitamin bombs

Feb 23, 2021

  • Recipes

According to the medical platform Mini Med, around 70 of the immune cells that protect us from inflammation, infections and co. are located in the gut. Not only for us, but also for many other health-conscious people a good reason to devote themselves to the topic of nutrition.

In this context, the so-called superfoods are literally on everyone's lips. The little nutrient bombs in the form of vegetables, fruits and oils - pure or as food supplements - have long since ceased to be an insider tip. A vitamin-rich diet makes us physically and mentally more resistant to external influences and at the same time strengthens our immune system in a natural way.

We have put together some useful tips and delicious, quick recipe ideas so that you can start strengthening your defences straight away. Do something good for your well-being and health and treat yourself regularly to fresh vitamin bombs.

What nutrients do I need for a strong immune system?

The immune system is an extremely complex defense system that protects our bodies from pathogens and pollutants, and ensures wound healing. Our immune cells fight viruses, bacteria, fungi, parasites as well as toxins. Often unnoticed by us, because our immune system solves minor incidents without further ado all by itself.

To support your immune system in the best possible way, it is important to know which nutrients are helpful for this. This way, you can pay more attention to what ends up in your shopping basket in terms of a balanced diet. This is not only practical when it comes to fresh ingredients. When buying nuts, dried fruit and other foods, it is also worth taking a look at the ingredients listed.

Essential for a strong immune system are vitamins A, C, D and E. Here's what you should know about vitamins for the immune system:

  • Vitamin A: This vitamin, or rather the precursor beta-carotene, has an antioxidant effect and protects the cells as well as the genetic material from harmful substances. In addition, the vitamin is responsible for strengthening the bones and our eyesight.

  • VitaminC: Vitamin C is also known as ascorbic acid. It is involved in numerous metabolic processes and thus has a significant influence on the function of the immune system.

  • VitaminD: Vitamin D supports bone and cartilage formation, stimulates the mineral balance and regulates the calcium content in the blood. The human metabolism converts the vitamin to the hormone calcitriol.

  • Vitamin E: Vitamin E is an antioxidant, which means that, among other things, it renders free radicals - potential harmful substances that are spread in the body by inflammation or environmental pollutants, for example - harmless.
Good to know: Facts about defense-boosting vitamins

Since our bodies can't make most vitamins on their own or need support, it's important to get them from our diet. For example, vitamin D is formed in the skin when it is exposed to UV light.

In the case of an acute lack of vitamins and nutrients, so-called supplements - food supplements - or corresponding aids can be used by the doctor to raise the nutrient balance to a solid level.

Vitamins can be divided into two categories: There are fat-soluble and water-soluble vitamins. Fat-soluble vitamins such as A, D and E are absorbed and stored by the intestine together with fats. You can even improve the absorption if you eat the vitamins together with something containing fat. Raw vegetables can therefore be served as a salad with an oil-based dressing.

Everything your body needs: a colourful mix of vitamins.

Water-soluble vitamins such as C are easily absorbed by the small intestine, but cannot be stored "in stock". So you have to be especially careful to ensure regular replenishment. In addition, the valuable nutrient vitamin C is removed from food during cooking , making many dishes less nutritious than intended.

Even better than imported superfoods: local vitamin sources

Acai, chia seeds, moringa and co. don't always have to end up on the plate or in the jar. Even if these often imported ingredients provide variety on the menu. Interestingly, there are also numerous powerhouses among our domestic foods that can compete with the exotic alternatives in terms of nutrient content.

Da du die meisten dieser Powerfoods regional beziehen kannst, passen sie ausgezeichnet zu einem bewussten, nachhaltigen Lebensstil und sind zumeist für eine vegane Ernährungsweise geeignet<. ein klares argument also um sich auch mal unter den>saisonalen Lebensmitteln auf die Suche nach vitaminreichen Leckereien zu begeben.

Which foods are true energy boosters?

First of all, we would like to introduce you to some powerfoods from home that you may not even have noticed as such. What exactly constitutes superfood? It should be natural and have such a large portion of vitamins that it leaves other foods far behind in the nutrient ranking.

Our top 6 local superfoods, should definitely be on your menu more often:

Superfood cherry: Who would have thought that such a small fruit has so much power.

  • Cherries: The small pome fruit contains a good portion of nutrients, including vitamins A (14 µg per 100 g), C (15 mg per 100 g) and E (0.13 mg per 100 g) as well as beta-carotene (35 µg per 100 g).
  • Ginger: Ginger contains over 500 active ingredients and is considered a source of vitamin C (5 mg per 100 g). In addition, the spiciness stimulates the metabolism and revs up the digestion.
  • Dandelion: Perfect as a base for salad or tea - helps with digestive problems, balances the intestinal flora, stimulates the production of bile, improves fat metabolism and stabilizes blood sugar levels. Dandelion contains high amounts of vitamin A (1.3 mg per 100 g), C (67.8 mg per 100 g) and E (2.5 mg per 100 g).
  • Parsley root: diuretic, blood cleansing, stomach soothing - contains vitamins A (0.05 mg per 100 g), C (41 mg per 100 g) and E (3.7 mg per 100 g) in larger quantities.
  • Beetroot: Versatile, local power food with a high content of vitamin A (2 µg per 100 g), E (0.05 mg per 100 g) and C (10 mg per 100 g).
  • Sea buckthorn: The local superfood par excellence - extremely high vitamin C content (450 mg per 100 g (!)), contains vitamin E (0.5 mg per 100 g), has antiseptic, antibacterial, anti-inflammatory, digestive and much more.

Now it's getting colourful: Recipe ideas for a strong immune system

Fancy some vitamins for your immune system? Whether as a raw food snack, smoothie, bowl or shot - superfoods offer a variety of preparation options. Boredom is guaranteed not to arise.

Recipe 1) The health kick for every day - vitamin C smoothie "ginger shot".

That's what you need:

  • 100 g ginger
  • 20 ml lemon juice
  • 2 tablespoons honey
  • 1 l apple juice

Here's how:

Place all ingredients in a tall container and blend. Drink 2 cl as a shot every morning for your daily energy boost. Keep the liquid in the fridge. Your body will thank you.

Recipe 2) The immune system laughs - Immune Booster Buddha Bowl


That's what you need:

  • 100 g spelt
  • 1 pinch of salt
  • 25 g kale
  • 25 g red cabbage
  • 25 g lamb's lettuce
  • >0,25 pc Leeks
  • 0,5 pc. Pear
  • 100 g rutabaga
  • 25 g walnut kernels
  • 1 tbsp walnut oil
  • 0.5 tablespoons apple cider vinegar
  • 0.5 tsp mustard
  • 0.5 tsp honey

Here's how:

A Buddha Bowl is a bowl in which the ingredients are not mixed in a motley fashion, but are sorted into small units and placed in the bowl.

For a bowl, cook the spelt with twice the amount of water and salt in 10 minutes. Then clean the kale, red cabbage, lamb's lettuce and leek and cut everything into fine strips. Next, wash the pear, core it and cut it into slices.

Cut the rutabaga into small cubes and cook for 40 minutes. Then put all the ingredients in a large bowl.

Roast the walnut kernels in a pan without fat for about 3 to 4 minutes, then chop them and distribute them over the other ingredients of the bowl. For the dressing, mix the walnut oil, apple cider vinegar, mustard and honey and season with salt. Pour over the ingredients and enjoy.

Recipe 3) The splendor of colors from Italy - Minestrone

That's what you need:

  • 1 onion 
  • 1 carrot
  • 1 courgette
  • 200 g broccoli florets
  • 150 g cauliflower
  • 150 g potatoes
  • 200 g tomatoes
  • 100 g borlotti beans
  • 50 g peas
  • 4 tablespoons olive oil
  • 2 bay leaves
  • 1 sprig rosemary
  • Salt and pepper

Here's how:

Nothing can protect you from nasty diseases better than the colourful vegetable soup from the realm of the great artists. We give you the recipe for two servings - because we guarantee you'll love this miracle cure.

Wash and peel the celery, carrot and onion and cut them into cubes. Next, take the cauliflower and broccoli, wash them and separate them into small florets. Repeat with the potatoes, tomatoes and zucchini. Cut them into cubes of roughly the same size - after all, the soup should not only taste good, but also look good.

And now it's time for the stove: Heat the olive oil in a pot in which you sweat the carrots, celery and onions a little. Pour the water over it, add the rest of the vegetables and bring everything to the boil. Add bay leaves and rosemary to the soup, season with salt and pepper and wait 30 minutes. Et voilà: There's your new favorite dish.

Strong defences: Balanced nutrition as the basis for a healthy lifestyle

A balanced diet is the basis for staying or becoming healthy and fit. Not only our immune system benefits from a concentrated load of vitamins,but also our overall well-being

With our suggestions you bring your nutrient balance to a good level. In addition, you keep your intestines on their toes and effectively prevent diseases. Time to activate your defenses and say goodbye to pesky viruses.

...and don't forget your Luviyo.