As the days grow shorter, temperatures drop, and more time is spent indoors, the typical cold season begins for many. For most people, coughing, a runny nose, hoarseness, and a sore throat are a regular part of autumn and winter.
It is therefore all the more important to support your body with a balanced diet, regular exercise, and sufficient sleep. A sufficient supply of vitamins and minerals also plays an important role in this.
But which nutrients are particularly important for the immune system? And can freshly pressed juice help integrate more fruit and vegetables into your daily routine?
Why the immune system is under particular pressure in autumn and winter
Our immune system protects the body from pathogens such as viruses and bacteria. Especially in autumn and winter, we spend more time in enclosed spaces and have closer contact with other people more frequently. As a result, cold viruses can spread more easily.
Less daylight also changes our daily lives. In the darker months, the body's own production of vitamin D can be lower. However, whether a deficiency actually exists depends on various individual factors.
Therefore, it is worth paying attention to a varied diet and an overall balanced lifestyle, especially in the cold season.
Colds in the family: When one person after another gets sick
A cold can last a few days or even longer. Typical symptoms include, for example:
- Coughing
- Runny nose
- Sore throat
- Hoarseness
- General malaise
Strengthening the immune system: Why vitamins and minerals are important
Particularly well-known ones include:
- Vitamin C
- Vitamin A
- Vitamin D
- Vitamin B6 and B12
- Folic acid (Vitamin B9)
- Zinc
- Iron
The rule here is: more is not automatically better. Dietary supplements are not strictly necessary if individual requirements are already being met through a balanced diet. If a deficiency is suspected, it is best to have your nutrient levels checked by a doctor.
These vitamins play a role in the immune system
Vitamin C
Vitamin C contributes to the normal functioning of the immune system. It can be found, for example, in citrus fruits, bell peppers, berries, broccoli, and many other types of fruit and vegetables.
Vitamin A
Vitamin A supports the normal functioning of the immune system and contributes to the maintenance of normal mucous membranes and skin. Good sources include carrots, sweet potatoes, pumpkin, and green leafy vegetables.
Vitamin D
Vitamin D plays an important role in various bodily functions and also contributes to the normal functioning of the immune system. Part of the vitamin D requirement can be met through the body's own production under the influence of sunlight.
During the sun-starved months, maintaining adequate levels can be more difficult. Whether a supplement is useful should be assessed on an individual basis.
B Vitamins and Folic Acid
Various B vitamins support, among other things, normal energy metabolism and the function of the nervous system. Folic acid (vitamin B9) also plays an important role in cell division.
A varied diet helps to consume different B vitamins and other important nutrients.
Freshly pressed juice: A simple way to get more fruit and vegetables
Fruit and vegetables are part of a balanced diet. If you struggle to eat enough of them in your daily life, you can integrate freshly pressed juices as a varied addition to your meal plan.
A homemade juice can be put together individually – for example, from apples, oranges, carrots, celery, cucumber, berries, or ginger.
You can decide for yourself which ingredients are used and avoid additional colors, flavorings, or preservatives.
Tip: Combine different types of fruit and vegetables and try seasonal ingredients. This way, your daily glass of juice will never get boring.
Slow Juicer: Prepare fresh juices easily yourself
A slow juicer works with a slowly rotating press screw. Fruit and vegetables are not simply centrifuged, but juiced through the pressing motion.
This makes slow juicers particularly interesting for anyone who wants to regularly prepare fresh fruit and vegetable juices themselves.
Depending on the model, different sieves or filters are available, allowing you to create juices with different consistencies.
Another advantage: You can choose your own ingredients and put your recipes together according to your taste.
Vertical or horizontal slow juicer – which one suits you?
Slow juicers are generally distinguished between vertical and horizontal models.
Vertical Slow Juicer
In a vertical model, the produce is guided downwards through the vertical design. These devices are often particularly practical if you want to prepare juice easily and regularly.
Horizontal Slow Juicer
In a horizontal slow juicer, the press screw runs horizontally. Such models can be particularly suitable for fibrous ingredients, such as celery, leafy greens, or herbs.
Which slow juicer is better suited depends primarily on which ingredients you want to juice most frequently and which functions are important to you.
You can find more on this in our comparison:
→ Vertical vs. horizontal slow juicer: What is the difference?
Ginger Shot: The classic for the cold season
Simple Ginger Shot Recipe
For a simple homemade shot, you can use the following ingredients, for example:
-
Fresh ginger
-
Lemon
-
Orange
-
Apple
-
Optional: a little turmeric
Prepare the ingredients, juice them, and then mix them well together.
This way, you can prepare your own ginger shot exactly to your liking.
Important: A ginger shot is not a cure for colds. However, it can be a varied way to incorporate different plant-based foods into your meal plan.
Strengthening the immune system: Nutrition is only one part of the whole
A balanced diet is an important foundation for the normal function of the immune system. Nevertheless, there is no single food or juice that protects against colds.
For the best possible start to the cold season, a holistic approach is worthwhile:
- Eat a varied and balanced diet
- Drink enough fluids
- Exercise regularly
- Get enough sleep
- Spend time in the fresh air
- Pay attention to good hand hygiene
- Regularly integrate fruit and vegetables into your meal plan
Freshly pressed juices can be a delicious addition to this and bring more variety to your diet.
Conclusion: Getting through autumn and winter with good habits
If you want to strengthen your immune system, you shouldn't wait until the next cold arrives. A varied diet, sufficient sleep, exercise, and a healthy daily routine form the foundation.
Freshly pressed fruit and vegetable juices can be an uncomplicated way to combine different ingredients. Especially in autumn and winter, creations with citrus fruits, carrots, apples, or ginger provide variety in the glass.
And best of all: with your own juicer, you can put your recipes together yourself at any time and try out new combinations again and again.
