Enhance Your Resistance with This Kind of Food!
Julia Wójcik
2026-03-17
3 min. read
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A diet impacts not only external appearance, but primarily the internal condition of the body. The immune system is highly intricate and extensive, consisting of leukocytes, proteins known as immunoglobulins, and a series of components that stimulate cells, such as cytokines and interleukins. All these elements require an adequate amount of fundamental nutrients - proteins, vitamins, and minerals - for their construction and proper functioning.
Ascorbic acid and its respective salts
Despite some individuals considering the immune-boosting properties of Vitamin C as a myth, research has unambiguously shown that a deficiency of this vitamin reduces the production of T-lymphocytes, the principal cells of the immune system. Vitamin C not only stimulates the production of T-lymphocytes but also intensifies their antiviral and antibacterial effects. However, to fulfill its role, it must be supplied daily. It is important to note that the need for this vitamin increases during illness as its reserves are employed to combat pathogens.
Vitamin E and its salts
It consists of 8 compounds belonging to tocopherols and tocotrienoles. This vital substance in our body prevents the development of inflammation leading to chronic diseases, prevents lipid oxidation (which is crucial in preventing atherosclerosis), affects libido, muscle function, muscle fatigue, hypertension, anemia and many other conditions. Most people do not consume it in adequate amounts because vitamin E is not present in animal products and most plants only contain small amounts. Exceptions are wheat germ, the oil derived from it, sunflower seeds, almonds, hazelnuts, olives, and avocado.
Fermented Products as Probiotics
Fermented products are an excellent source of healthy bacteria, specifically the lactic acid bacteria that inhabit the digestive tract. Their total weight is around 1.5 kg, of which 85% are Lactobacillus bacteria. During the fermentation process, the amounts of vitamin C, vitamin K2, and B vitamins increase, as do the amounts of vitamins and minerals from the individual vegetables and fruits used for fermentation. Organic acids are also produced (e.g. acetic acid, lactic acid, formic acid, or propionic acid) that inhibit the growth of pathogenic bacteria, fungi, and parasites in the digestive tract. The larger the positive gut flora, the less space for pathogens. In addition, the bacteria improve digestive efficiency by supporting the digestion of food residues, protect against autoimmune diseases, increase the activity of leukocytes and the production of interferon, interleukins, and immunoglobulin A (substances with anticarcinogenic and anti-inflammatory properties). It is recommended to consume fermented cucumbers, sauerkraut, and apple cider vinegar throughout the year, not just in winter. It is also possible to prepare sourdough for bread or beetroot (such sourdough additionally neutralizes antinutrients).
Prebiotics serve as sustenance for gut microorganisms
When beneficial microorganisms infiltrate the gut, they should be provided with an appropriate nourishing diet. They are unable to survive on processed foods and fast foods. They require natural components containing fiber and fructooligosaccharides. Therefore, the daily diet should include green vegetables and salads, garlic, onions, fresh fruits, especially bananas, as well as tomatoes, asparagus, artichokes, natural honey, flaxseed, oats, and leguminous plants. It is important to remember that the consumption of refined flour, sugar, sweets, and processed foods inhibits the development of a healthy microbial flora, promotes fungal growth, which weakens the body and causes a variety of ailments.
