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Strengthen your immune system: Home remedies for a good defence system

Pathogens spread very quickly, especially in the cold season. To prevent infections with viruses and bacteria, it is advisable to strengthen the immune system. Otherwise you could catch a cold, a cold or even the flu. But what exactly is the immune system and which home remedies help to boost the immune defence ?

What is the immune system?

The immune system is the human body’s defence system . Foreign substances and pathogens can cause damage. For this reason, every organism has an innate protective shield. This is active from birth. The following components contribute to comprehensive protection:

  • Skin and mucous membranes

  • Defence cells

  • Signalling substances

On the other hand, there is also an acquired defence shield. Over the course of a lifetime, this defence system gets to know more and more pathogens and continues to develop. This enables it to actively fight them. There are two types of defence cells: T-cells and B-cells.

T cells are able to destroy cells that are infected by a pathogen. In addition, they can co-operate with other cells of the immune system to enhance their effect. B cells, on the other hand, produce so-called signalling substances – also known as antibodies . They are precisely matched to specific pathogens. They bind these pathogens and thus render them harmless. They also mark some pathogens for other defence cells so that they can destroy them.

The most important substances for good defences

There are many minerals and vitamins that can strengthen the immune system. They help to prevent diseases or nip them in the bud. This means that intruders such as bacteria and viruses don’t stand a chance.


Zinc is an important substance that the immune system needs to be able to produce antibodies against pathogens. Even after contact with pathogens, zinc is still able to prevent infection. This requires a high dose to be taken. A high-dose dietary supplement with zinc is suitable. Approximately 100 milligrams a day can ward off colds at the last minute. However, it is not suitable for long-term use: too high a dose can have a harmful effect on the heart.

You can also consume zinc through your diet. Meat, fish, dairy products, mushrooms and pulses in particular are packed with the mineral. Oatmeal, various seeds and kernels also contain a lot of zinc.


Another trace element that can strengthen the immune system is iron. If there is an iron deficiency, this can significantly weaken the body’s defences. This is because the immune system draws iron from the blood or other cells for its defence reaction . If there is too little iron, the immune defence also suffers. A sufficient level of iron is therefore essential for healthy immune reactions.

Vitamin A

Vitamin A includes retinol and retinal. These substances protect and strengthen the mucous membranes and thus reinforce the barrier against parasites, viruses and bacteria. Vitamin A also stimulates the formation of antibodies. And certain immune cells can also be activated by the vitamin.

If you want to consume vitamin A through a healthy diet, you should stick to pumpkin, peppers, spinach, liver, eggs and dairy products. If the requirement cannot be met, it is advisable to take vitamin A supplements to strengthen the immune system.

B vitamins

B vitamins include vitamin B6 and vitamin B12. They provide the complete package for the human immune system. This is because they enable the immune system to recognise pathogens . They also contribute to cell growth and keep the mucous membranes intact. B vitamins have yet another function: They are able to protect the body from oxidative stress. This is a common cause of illness.

Vitamin B12 is only found in animal products. If you lead a vegan lifestyle, you should therefore take special food supplements containing vitamin B12. Vitamin B6, on the other hand, is found in avocado, walnuts, salmon, potatoes, herring and pork.

Vitamin C

Vitamin C is probably the absolute classic when it comes to tips against the flu, a cold or a cold. In addition to vitamin C supplements, there are also many foods that contain large amounts of the vitamin. These include citrus fruits and peppers.

Incidentally, sauerkraut is a popular tip for strengthening the immune system. It is one of the most important domestic suppliers of vitamin C.

Vitamin C activates the immune system’s phagocytes , which fight pathogens such as viruses and bacteria. Around 200 milligrams a day can weaken or even shorten the duration of a cold.

Vitamin D

The immune system is often weakened if there is a vitamin D deficiency. You are then more susceptible to infections and fall ill more quickly. The cause of such a deficiency can be too little sunlight in autumn and winter. Without sunlight, the body is unable to produce its own vitamin D.

Vitamin D supplements should not be taken without medical advice. An overdose is also not good for the body. It is better to first have your GP check whether you have a deficiency. Then you can help with appropriate food supplements. Vitamin D cannot be absorbed through the diet.

Omega-3 fatty acids

A study shows: Omega 3 is also absolutely essential for a healthy immune system. The saturated fatty acids counteract inflammatory processes in the body. They are therefore also essential for effective immune strengthening. Anyone who does not consume enough omega-3 fatty acids through foods such as fish and meat should therefore consider supplementing with the nutrient.

Further tips and home remedies for a strong immune system

In addition to vitamins and minerals, which can be obtained through diet or supplements, home remedies should also be mentioned. Certain behaviours can help to strengthen the body’s defences and enable the immune system to fulfil its function as a protective shield.

Drink ginger tea

If you have a slight scratchy throat or other symptoms that indicate a cold, you should quickly drink a cup of ginger tea. Ginger contains so-called gingerols. These activate macrophages – white blood cells that fight pathogens. As a result, ginger tea is able to contain viruses at the very beginning, before a cold develops.

Drinking green tea

In Chinese medicine, you often come across green tea or matcha tea. This is touted as a true all-rounder . In fact, it also helps to strengthen the immune system. It is best to gargle regularly with green tea. This reduces pathogens in the mouth. This is due to the tannins it contains.

Fresh air

Mucous membranes are often dried out, especially in winter. This is due to the dry heating air. This hinders the defence cells and prevents them from working properly. It is therefore important to get enough fresh air. Together with some exercise – such as a walk – the immune system can be strengthened. The mucous membranes are moisturised and blood vessels dilate. The immune system is active and ready to fight pathogens.


Regular visits to the sauna can prove to be absolutely beneficial for the immune system. The sauna provides support for the heart, skin and immune system. By alternating between hot and cold, the body learns to better adapt its temperature to the environment. It is thus prepared for temperature fluctuations in autumn and winter.

Avoid stress

Stress has a significant impact on the immune system. You are more susceptible to infections when you are stressed. The reason for this is that the body releases more cortisol when under constant stress . This is a hormone that suppresses the immune system. Targeted relaxation is therefore called for. You should find activities that increase your well-being and improve your sense of satisfaction. This will help you get through the cold season.

Conclusion: The immune system can be effectively strengthened with various means

The immune system plays an important role in the body’s health. If you want to strengthen your immune system, you should eat a healthy diet . Many foods can minimise colds in the cold season. If your diet does not cover your daily requirement of vitamins and minerals, you can also take dietary supplements . At Kingnature you will find a large selection of natural food supplements that are good for the body. This allows you to strengthen your defences directly through nature.