Tomatoes. Ingredients: Vitamin A, B, C, folic acid, potassium and lycopene. Tomatoes provide a healthy intestinal flora, strengthen the immune system and the eyesight. Tips: Do not store cool (the aroma is lost in the cold)! Grilling or steaming tomatoes more often: the ingredients develop their effect even better. Broccoli. Ingredients: Vitamin C and B, iron, calcium and phytochemicals. Act cancer preventive (lung and colon cancer) as well as immune boosting. Tips: Keep in the fridge for two days. Healthy salad dressing: broccoli and puree broccoli. Mix with yoghurt, lemon juice, mustard and walnut oil. Peas. Ingredients: Contains lots of protein, fiber, vitamin B, potassium, iron and zinc. Positive effect on the digestive system and on the nervous system. Tips: Fresh peas (from the market) you can enjoy raw (taste sweetish due to the high sugar content). In small quantities also great in the salad. Paprika. Ingredients: Vitamin A, C, B and E, potassium and iron. Supports the immune system, strengthens the eyes and protects the skin from free radicals. Tips: The color (green, yellow, red) indicates in which phase the paprika was harvested. Paprika is easily blanched. Radish. Ingredients: folic acid, vitamin C, mustard oils. Radishes support bile activity. The mustard oils have a cramping and expectorant effect on the respiratory system. Tips: Radishes can be kept in the refrigerator for two days: be sure to remove the leaves first as they will drain the tubers from the liquid. Blackberries. Ingredients: Contains plenty of potassium and vitamin C. Blackberries strengthen the stomach and also help with inflammation of the oral mucosa. Tips: Always pick ripe fruit (blackberries do not ripen!). Store cool! Also tastes good in jellies and jam. Cherries. Ingredients: folic acid, iron, potassium and vitamin C. Cherries strengthen the skeleton, the immune system and promote the transport of oxygen. Tips: Cherries keep unwashed in the fridge for one to two days. Immediately after consumption do not drink water (stomach cramps!). Gooseberries. Ingredients: High in vitamin C, potassium and fruit acid. Work diuretic and aid digestion. Also relieve inflammation of the urinary tract. Tips: Can you keep cool for up to a week? For the compote: fry the fruits until they burst. Sweet then – so they retain more flavor. Raspberries. Ingredients: Contains lots of fiber, vitamins A, B and C, potassium and iron. Acting cooling and antipyretic, strengthen the digestive system. Tips: Best Harvest Time: Mid-June through to the end of August. Attention: Do not pick wild fruits from the roadside (exhaust fumes stick to the hair!). Strawberries. Ingredients: Vitamin A, B, C, iron, magnesium and fruit acid. Antibacterial and support the function of the liver and gallbladder. Tips: Strawberries with green-white tips are unripe (do not taste aromatic). Caution: The fruits cause allergies in some people.

Recharge your batteries One of the biggest enemies of our defense is stress. Researchers were able to show that long-term mental stress increases the proportion of the stress hormone cortisol in the body. This in turn hinders the work of the immune system. Thus, people who are constantly exposed to high demands – at work or in the family – are much more susceptible to infections. If you feel stressed and can not switch off well, you should learn to handle it better. You can get professional help. Keeping the gut healthy When the intestine weakens, the entire immune system loses strength. After all, about 80 percent of the processes that are so important to the defense take place there. Constipation, flatulence, as well as impure skin and tiredness are signals that our organ, which is up to nine meters long, needs support. Studies show that daily probiotics (eg in yoghurt) help him – the microorganisms build up the natural intestinal flora. High-fiber diets (eg vegetables, whole grains), plenty of fluid and moderate exercise also have a reviving effect. Speaking of mantra This simple strategy lowers the stress level in no time, according to a study from the San Diego Health Care System. In well-being situations, such as when bathing, always a not too long sentence – z. B. "I'm fine" – repeat. The brain eventually saves these words under "relax". Repeating them in stressful situations calms them down automatically. Melodies trump singing and listening to music has a positive effect on the immune system because it liberates immunoglobulin A, an antibody that mainly occurs in external bodily fluids and forms an important defense barrier against pathogens. So if you just trash, it strengthens your upper respiratory tract. Beauty cure with healthy effect Good blood circulation means good defense – so that the formula works, go in the cold season often in the sauna or infrared cabin and then take a cold shower. This pushes self-healing powers, circulation and defense cells. A salt peeling has a similarly strong effect. Plus: It moisturizes and nourishes the skin, making it firmer and more plump. Snacking plum cake Now it's time to stay away from dieting! In women with heavy weight fluctuations, 30 percent fewer immune cells were found. It is better to look for a balanced and vitamin-rich diet (Vitamin Plan page 8). Top: Berries contain many phytochemicals such as anthocyanins and ellagic acid, which can successfully inhibit infections. Plums also contain these – even in the self-baked plum stain. Laughing heartily Laughing every day – as often as possible! This not only relaxes, but increases the antibody levels in the blood demonstrably up to twelve hours. Just do not upset US scientists have found that in addition to physical components and personality traits affect the immune system. Neurotic people (moody, nervous) suffer more from illness than others. It was found that in neurotics, the antibody rate was lower than the others. What helps: Drink valerian tea or lavender oil in the bath water. That calms down. Qigong power Stabilizes the energy balance: put hip width, bend knees slightly. Elbow and wrists slightly angled, palms down. Now bring your arms up to the side. From the shoulder height, turn palms upwards, raise arms further until hands meet above head. Inhale, imagine how to gather energy. While breathing out, put the hands together in front of the chest, then to the starting position. 1-2 times a day. Strong through breathing According to traditional Chinese medicine, a strong defense needs a strong Qi (life energy). Sit upright, inhale slowly – from the lower abdomen up to the collarbone. Then let the air flow freely until the lungs are completely empty. Practicing for 5 minutes a day, at some point it becomes routine.