Increase resistance with the right healthy and natural food

Increasing resistance reduces your risk of colds, influenza (flu), corona and infections of our airways such as bronchitis. A higher natural resistance therefore ensures better health. You increase your resistance in several ways. Most of us choose to take dietary supplements from the drugstore or pharmacist. You can also do it in a natural way. By eating healthy, natural, balanced and varied. This not only makes you less susceptible to all kinds of seasonal ailments. Eating naturally also helps against obesity.

But what is the right diet to increase your resistance

Increasing your resistance and maintaining it is important to prevent unpleasant conditions. For a strong natural resistance, eat as naturally as possible with plenty of fresh fruits and vegetables, raw nuts, seeds and pits, and fatty fish. When you eat healthy with the right food, you are armed to deal with annoying seasonal ailments.

What is our natural resistance?

Increase resistanceIncrease resistance Your natural resistance or immune system protects you against all kinds of pathogenic invaders such as viruses, bacteria and toxins that threaten your health from both the inside and the outside.

Increasing resistance can be done in several ways

You can increase your resistance in several ways. Many choose the easiest way and take all kinds of dietary supplements from the drugstore or pharmacist. Better is to increase your resistance in a natural way. By eating healthy and natural. What you eat daily has a greater impact on your resistance and health than you think. High resistance requires a healthy, natural, balanced and varied diet. This way you get all the healthy nutrients that are needed to function properly.

Increase resistance with probiotics

Probiotic food is rich in good bacteria. They ensure a healthy intestinal flora. That is the basis of good health. Foods rich in probiotics are mainly sauerkraut, natural yogurt and cottage cheese without additives, kefir, fresh fruit and vegetables, raw nuts, seeds and kernels, soy and soy products, fresh herbs and spices.

Increase resistance with minerals and especially iron

Iron not only strengthens our immune system. This mineral also helps with anemia, fatigue, lack of energy. It provides more and stronger muscles, better concentration and a healthy sleep. Meat, chicken and turkey, oily fish, shellfish. legumes (peas, beans, vegetable sprouts, corn, capuchin, curly beard, lentils and chickpeas).

Increase resistance with legumes

Increase resistanceIncrease resistance These are mainly peas, beans, vegetable sprouts, corn, capuchin, curly beard, lentils and chickpeas. These mainly contain high-quality proteins, soluble dietary fiber, complex healthy carbohydrates, vitamins of the B-cmplex and minerals such as iron, calcium, folic acid, zinc and magnesium.

Increase resistance with sweet potatoes

Sweet potatoes are now also popular here. They are not potatoes but vegetables. They are especially rich in dietary fiber and healthy slow carbohydrates that produce extra serotonin. Serotonin or the happiness hormone improves your mood. Sweet potatoes or sweet potatoes also contain beta carotene or provitamin A which is converted into vitamin A. Beta carotene strengthens your resistance, ensures the health of your eyes and healthy bones, teeth, skin. It also promotes our growth.

Increase resistance with nutrition rich in salvestrols

Fresh fruits and vegetables in particular contain a lot of salvestrols. These produce plants to protect themselves against bacteria, viruses and fungal infections. Foods with the most salvestrols are sprouts, asparagus, broccoli, watercress, avocado, celery, arugula, raspberries, black currants, hawthorn, rosehip, red grapes and plums. Herbs such as basil, rosemary, sage, thyme and chamomile are also rich in these substances.

Vitamin C

Increase resistance Citrus fruits Vitamin C not only provides more resistance. At the same time it ensures a quick recovery after heavy and intensive physical exertion. Vitamin C helps against colds, flu, bronchitis, fatigue, lack of energy, acne, gum disease, HIV, stomach ulcer depression, Alzheimer’s disease, all kinds of skin infections, ADHD and mental and physical stress.

Citrus fruits

You can find this vitamin mainly in citrus fruits, guava, kiwi, strawberries, raspberries, berries, blackberries, papaya, cantaloupe melons, passion fruit and in mangoes. Fresh vegetables with the most vitamin C are spinach, endive, sprouts, parsley, red proprika, broccoli and cauliflower and in garlic

Vitamin D

We do not create it ourselves. This happens under the skin under the influence of sunlight. You can also find vitamin D in small amounts in citrus fruits and especially in oranges, in margarine, and in oily fish. A small deficiency of this vitamin significantly increases your risk of flu, colds and bronchitis. That is why it is so important to walk, jog or cycle for half an hour every day. Even in bad weather and in winter. Vitamin D is also your best weapon against a nasty winter dip.

Increase resistance with soup

Increase resistanceYou increase your resistance by regularly eating soup and especially tomato soup from fresh tomatoes. They contain lycopene, a strong antioxidant that especially protects your white blood cells. Do you still catch a cold, flu or bronchitis? Then replace tomato soup with chicken soup. This not only strengthens your resistance but also improves your digestion, decontaminates your mucous membranes and thins tough mucus.

Use more garlic

Garlic That garlic barrel helps against flu and colds has been scientifically proven. It owes it to allicin, the main component of garlic. Use garlic in your dishes as much as possible. You are then much less likely to suffer from seasonal ailments. Garlic supports your heart and blood vessels, lowers high blood pressure and helps with fungal infections such as candida.

Drink enough water

And certainly 2.5 liters per day. This strengthens your immune system and prevents dehydration of your mucous membranes, your most important protectors against cold and flu viruses.

Increase resistance with raw nuts, seeds and kernels

Increase resistanceThey are unsalted, unroasted and unroasted. They are packed with high-quality protein, healthy unsaturated and trans fats and dietary fiber. In addition to vitamins, they mainly contain minerals such as calcium, iron and magnesium. These are indispensable to prevent flu, colds and bronchitis. Therefore, eat a handful or 25 grams of raw nuts daily. Vary as much as possible and combine them with raw seeds and pips.

Increase resistance with zinc

You will find this mineral mainly oysters, hemp, pumpkin seeds, linseed, raw cocoa, liver, pine nuts, red meat (especially in beef), cashew nuts, sesame seeds, sunflower seeds, pan nuts, chia seeds and oats. Zinc also improves the absorption of proteins from your diet, maintains your testosterone (male hormone) and activates your fat burning, making it easier to lose your overweight.


Basil This herb is especially rich in vitamin C, which not only ensures a higher resistance. It also helps against stomach pain and nausea and, according to Italian scientists, could even reduce your risk of lung cancer.

Chili pepper

Increase resistance Chili pepper owes its many health benefits to capsaicin. This substance improves your blood circulation, helps prevent bronchitis, calms your airways and lungs, helps against asthma and dissolves your mucus.


Has an anti-inflammatory effect, works against digestive problems, nausea and cramps.

Coriander or Chinese parsley

Not only used in Mexican and Oriental cuisine. It also has healing properties. For example, cilantro helps with digestive problems. It also kills pathogenic fungi and bacteria.

Increase resistance with turmeric 

turmericCurcumin is the main ingredient in turmeric. It is one of the strong antioxidants. They protect us against the free radicals that damage our body cells, make us sick and accelerate our natural aging process. The benefits of turmeric:

Increases your natural resistance

  • Has an anti-inflammatory effect
  • Makes us burn more fat and lose weight more easily
  • Helps with muscle and joint pain
  • Soothes rheumatism, arthrosis and arthritis
  • Improves your memory
  • Ensures good digestion and a healthy intestinal flora
  • Stimulates the functioning of the liver and bile
  • Helps with Alzheimer’s, diabetes, cardiovascular disease skin problems and fatigue
  • Improves your cholesterol level
  • Turmeric is better absorbed in combination with black pepper.

Increase resistance with mustard and mustard seeds

Increase resistance Mustard comes from mustard seed and is not only very tasty but also healthy. Mustard seed helps with stuck mucus in the nose and throat and improves blood circulation and blood flow.


parsleyParsley stimulates your digestion and purifies your body of all the toxic waste substances that accumulate in your body cells. Thanks to the presence of apiole, parsley also stimulates your kidney function. Parsley has even more health benefits:

  • It increases your natural resistance
  • Has a strong diuretic effect
  • Soothe painful periods
  • Balances your hormones
  • Ensures healthy digestion
  • Is effective for all kinds of skin problems such as acne, oily skin, age spots, eczema and psoriasis

Increase your natural resistance with lime

Like all citrus fruits, lime is also bursting with vitamin C. Lime not only gives your resistance a strong boost. Lime:

  • Helps with colds, flu, bronchitis and sore throat
  • Ensures good digestion
  • Prevents constipation or constipation
  • Soothes sore gums
  • Helps with heartburn
  • Effective on dry skin
  • Rich in vitamins A, C and E and important minerals such as calcium and magnesium.
  • Mint improves your memory, supports your digestion, helps with nausea and if effective against motion sickness, prevents stress, cares for oily skin and soothes headaches.

Increase your resistance with pumpkin

pupkinPumpkins are rich in vitamins B1, B2, B3, B5, B6 and B11 (folic acid) and in vitamins C, E and K. Pumpkins also contain many minerals such as sodium, potassium, calcium, magnesium, phosphorus, iron, copper, zinc and selenium. In addition to proteins and dietary fiber, this fruit also has healthy fatty acids such as omega 3 and omega 6 on board. Pumpkins thus help against all kinds of infections, colds, flu, bronchitis useful for colds. They simultaneously improve your eyesight and ensure healthy bones, teeth, and skin and stimulate growth growth.


Is the seed of the eponymous plant and has a soft nutty taste. It contains all the essential amino acids you need to make proteins. Proteins also protect you against the flu, colds and bronchitis.


Is an important source of strong antioxidant that kills bacteria. It also stimulates your digestion and relieves intestinal complaints. Rosemary also clears your airways. Therefore, add fresh rosemary or rosemary oil to a steam bath. It immediately provides the necessary relief. Thyme, onions and tofu also provide strong natural resistance.

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