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The immune system can be considered the most powerful system in the human body.

His daily reinforcement is vital. Every cell in our body is produced from the food we eat. In Ayurveda, immunity itself means avoiding diseases, so a large part of your immunity depends on you.


Each person's immune system is, of course, completely unique, and some of us may have been born with "lower indicators", but a conscious diet and lifestyle that strengthens the body is worth being a part of your life in any case.


General recommendations for strengthening the immune system (NB If you have been diagnosed with an autoimmune disease,read more here):


Remove from menu:

  • refined products (prefer whole grain products)

  • sugar (including synthetic sweeteners, so-called sugar substitutes)

  • sweetened beverages

  • prepared foods

  • trans fats or hydrogenated oils

  • foods/drinks with additives

  • heavily fried foods

  • industrially produced milk and milk products

  • smoked and overly salty products


Maintain gut health(a very large part of our immune system is located in the intestine):

  • consume probiotic foods (natural yogurt, fresh sauerkraut, fresh pickles),

  • eat prebiotic foods (food for good bacteria): fruits and vegetables (especially bananas), leafy greens, spinach, barley, oats, chickpeas, lentils, berries



  • Increase the proportion of rainbow-colored fresh fruits and vegetables and berries (raspberries, strawberries, blueberries, cranberries, etc.) in the menu, add plenty of green leafy vegetables to salads and smoothies.

  • Include legumes, seeds, nuts in the menu

  • Include acidified foods in the menu (sauerkraut, fresh pickles, soy sauce, yogurt)

  • Prefer gluten-free cereals (rice, millet, buckwheat, quinoa, amaranth)

  • Sufficient amount of vitamin D in the body

  • Eat foods rich in vitamin C

  • Avoid foods that cause allergies and/or food intolerances (it can be helpful to map such foods in a food exclusion and reintroduction diett).

  • Use natural products as much as possible in your household and body care

  • Consume pure water and fresh vegetable juices and make green smoothies

  • Eat healthy fats

  • Reduce the proportion of fruit juices in the menu or mix them half with water to drink (fruit juices contain a lot of sugar). Avoid pesticides (consume organically grown fruits and vegetables if possible)

  • Increase the proportion of plant foods in the menu


A selection of natural immune boosters(NB If you have been diagnosed with an autoimmune disease, * use with caution, monitor your body's reactions):

  • Red Day Hat *

  • Garlic and onion

  • Turmeric *

  • Colostrum

  • Grape seed extract *

  • Ginger

  • Sea buckthorn berries

  • Blackcurrants

  • Grapefruit

  • Blueberries

  • Cranberries

  • Omega-3 fatty acids

  • Zinc, selenium, vitamin C, vitamin E

  • Abrinogalactan (found in carrot, radish, pear, aedoa, tomato, daylily)

  • Bioflavonoids (blueberries, blackcurrants, sea buckthorn berries)

  • Carotenoids (in orange, yellow, red and green fruits and vegetables)




Prepared by Sandra Tamm


Used literature:

1. Pole S. "Pukka Lifestyle", 2012

2. Barron J. "Teachings of the Miracle Doctors", 2010

3. Khalsa S., MD "The Vitamin D Revolution", 2009

4. Appleton N., Ph.D., GN Jacobs "Sugar - sweet suicide", 2010


Strengthening the immune system.

(general recommendations)


"Immunity is a force nestling in all of us that resists the causes of diseases and their aggressive attacks"

- Chakrapannidatta, an Ayurvedic physician from the 11th century


"At its core, the immune system is just a great idea"

- Albert Einstein, Scientist 1879 - 1955

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