Six autumn vegetables for a strong immune system
In autumn, the cold season puts the immune system to the test. Now the body needs a lot of antibodies. Fortunately, kale, beetroot and the like are celebrating the season in autumn - and some of them have more vitamin C than citrus fruits.
Lemons, apples and oranges are pretty far ahead when it comes to vitamin C content. It's not for nothing that lemon water is recommended for people with a cold .
However, not only fruits and citrus fruits protect against nasty colds, and current seasonal vegetables such as kale provide that much vitamin C .
But watch out: Vitamin C not only strengthens the immune system, but many other vitamins and minerals also promote the immune system.
Vitamins and minerals for the immune system
Vitamin C is known under the term ascorbic acid and is one of the most important vitamins for supporting the human cell metabolism and immune system.
It catches free radicals and thus has an antioxidant effect - it reduces oxidative cell damage in the body.
In addition, it promotes iron absorption and inhibits the carcinogenic nitrosamine formation.
In addition to vitamin C, vitamin D , vitamin A and the minerals selenium and zinc strengthen the immune system.
Foods rich in vitamin D include mushrooms, avocado and salmon.
These autumn vegetables strengthen the immune system
In fact, some vegetables have a much higher percentage of vitamin C than apples and grapefruit.
For example, domestic cabbage vegetables such as Brussels sprouts or kale can keep up with most citrus fruits or even surpass them by a significant margin.
The great thing: The autumn vegetables not only score with a high vitamin C content but also contain some of the vitamins and minerals mentioned, which also contribute a large part to strengthening you through the cold season.
1. Kale
This type of cabbage, in particular, is considered to be one of the most nutritious and healthiest vegetables ever, because it contains a high proportion of calcium, iron, vitamins K and C as well as a lot of antioxidant plant substances such as beta-carotene, the pre-taps of vitamin A.
By the way, the superfood is also great for those who want to lose weight - high-quality proteins offer an ideal alternative to animal protein suppliers.
The super cabbage contains:
- 105 mg of vitamin C per 100 g
- 1447 μg of vitamin A per 100 g
- 330 μg zinc per 100 g
- 1 μg selenium per 100 g
2. Spinach
Spinach is a real classic in German cuisine and usually triggers unpleasant childhood memories in one or the other - completely wrongly.
What few people are aware of: With 2.5 g of protein, spinach is one of the vegetables with the highest protein values.
In addition to plenty of iron, magnesium and B vitamins, spinach provides carotenoids - these strengthen the immune system and prevent cancer.
The green vegetables contain :
- 51 mg of vitamin C per 100 g
- 795 μg of vitamin A per 100 g
- 58 g of magnesium per 100 g
- 617 μg zinc per 100 g
- 1 μg selenium per 100 g
3. Red cabbage
Red cabbage is also known as red cabbage or red cabbage in various regions and is a real vitamin bomb - just 200 grams of the vegetable cover the entire daily requirement of vitamin C.
In addition, you don't even have to have a guilty conscience when consuming red cabbage, because it is very low in calories and is perfect as a side dish in a diet.
Thanks to its high vitamin C content, red cabbage is the perfect companion for the winter and strengthens the immune system and the body's defences to get through autumn and winter healthily.
The popular cabbage contains:
- 57 mg of vitamin C per 100 g
- 236 μg zinc per 100 g
4. Corn salad
In fact, the lamb's lettuce manages to outpace all other leaf salads in the vitamin check - no other type of salad contains as much vitamin C as it does.
Lamb's lettuce is rich in vitamin A, phosphorus, calcium and folic acid, and there is one other thing that makes the salad healthy: iodine.
When it comes to weight loss , the lamb's lettuce is a real all-rounder, because it contains just 14 calories per 100 grams.
The top lettuce contains:
- 35 mg of vitamin C per 100 g
- 663 μg of vitamin A per 100 g
- 430 μg zinc per 100 g
5. Beetroot
The contained antioxidant betanin strengthens the body's defenses and protects the body against infections.
This effect is additionally supported by other valuable substances in the beetroot such as vitamin C , zinc and selenium. If you are prone to colds and therefore have weak immune systems, you should reach for beetroot, among other things.
How about a quick beetroot soup ?
The beetroot contains:
- 10 mg of vitamin C per 100 g
- 357 μg zinc per 100 g
- 1 μg selenium per 100 g
6. Brussels sprouts
The Brussels sprouts are very nutrient and vitamin-rich winter vegetables and belong to the cruciferous family. Thanks to its high content of vital substances, the tender cabbage can counteract colds and flu-like infections and boost the immune system.
It is also a good source of vegetable protein.
The kale contains:
- 112 mg of vitamin C per 100 g
- 94 μg of vitamin A per 100 g
- 540 μg zinc per 100 g
This is how you secure the ingredients
The vegetables should never be cooked too long, as this can cause them to lose their important vitamin C - it is enough to briefly heat spinach and co in the steamer so that all the important ingredients are retained.