Soups still have a strange image. Maybe because that was something you (used to) got when you were sick. So some of us associate bad childhood memories with soup.
In some cases, soups are still not considered a particularly high quality meal. Poor people’s food. Recycling. There are now soup restaurants and the picture has changed. Not only creative compositions from distant countries make soups colorless and boring anymore.
While the aroma of a boiling pot of homemade soup is tempting, the hassle for many is also daunting. But homemade soups don’t have to take hours to cook. In fact, you don’t need a lot of culinary know-how at all. There are many ways you can conjure them up and bring a range of health benefits to your family.
Hidden vegetables
Vegetables contain important nutrients, which include is also very important for intestinal bacteria. Vegetables fill you up with fiber and promote digestion.
Soups are an easy way to increase the vegetable intake of the more fussy eaters in the family. The less popular types can be diced into very small pieces together with the favorite types (or those that are tolerated;). Another option is to puree the soup. Some might say that adding vegetables to a kid’s menu is not the best way to do it, but it’s better to add a secret plant-based repertoire than none.
Nutrients and warmth
Some nutrients are better absorbed when the food is heated than when it is eaten raw. Cooked carrots, for example, provide more absorbable beta-carotene – the orange pigment. The same goes for lycopene, the red pigment responsible for the color of tomatoes.
If you cook your vegetables and use the cooking water instead of throwing it away, the water-soluble vitamins will not be lost as you might otherwise. Cooking kale, spinach or Swiss chard increases the B vitamin content in soup.
Cooked and pureed food is also easier to digest than raw food.
Support in losing weight
If a serving of vegetable soup is eaten at the beginning of a meal, this not only improves the intake of vegetables, but also ensures that fewer total calories are consumed at this meal.
It is therefore a great opportunity to help young people in particular to curb their (sometimes too) large appetites. Since vegetables contain many basic minerals, the body is also detoxified by a soup diet and a possibly disturbed acid-base balance is restored.
But I also have to mention that those who are not on a diet and have a rather small appetite have to be careful that they do not only eat soup, because the body is supplied with extremely few calories and it is due to the low intake of Protein muscles broken down. So watch out and speak to an expert here.
Another advantage for losing weight: you tend to take longer to eat soup because it is hot and spooned – that way you will be fuller and faster in the end.
If losing weight is your goal, omit starchy ingredients like potatoes, rice, pasta, etc. A little protein and fat should definitely be in there, otherwise the saturation won’t last long!
strengthen your immune system
Bone broths made from chicken bones, beef bones or fish bones in particular contain a lot of L-glutamine. This amino acid helps reduce inflammation in the lining of the intestines.
If the intestinal mucosa is tight, our body’s defenses work better.
In addition, soups often contain herbs that also strengthen our immune system. If you are sick, you should definitely use the well-tried soup!
Creative tips for a soup in no time:
• Add chopped leafy greens or pre-washed baby spinach to a store-bought tomato soup.
• Steam the frozen vegetables and grated ginger in a low-sodium broth and top up with a splash of sesame oil. To make it a main course, add e.g. Add frozen grilled chicken strips and cook for 10 minutes before adding the vegetables.
• Add drained and rinsed canned legumes such as chickpeas or kidney beans to a prepared vegetable soup or broth,
• Add packaged coleslaw mix or broccoli salad to a prepared broth. Put diced tomatoes in a tin.
• If you’re making large quantities of soup, freeze them in labeled containers for quick use later.
• There are many combinations that can delight the taste buds, so get your kids involved in some great soup ideas.
How to Naturally Strengthen Your Immune System
The days are still pleasantly light and warm. But slowly but surely it is getting cold and wet. Viruses and bacteria are active all year round, but our immune system has a hard time fighting, especially in the cold months. Dry heating air and temperature fluctuations make us more susceptible to diseases, e.g. the blood flow to the nose and throat area is restricted and more susceptible. Since we spend more time in closed rooms due to the temperatures and thus come into contact with more people, it is easy to get infected.
According to GfK, colds such as runny nose, coughs and sore throats make up the most common health complaints in Germany at almost 50% percent. And Germany is in first place in the ranking of over-the-counter drugs with around 1.5 billion euros (!!!) spent. Followed by Italy 🙂
Strengthen your immune system in good time
If you want to support your immune system, you should start doing it in good time. The best time was yesterday. The second best is today.
Because if our body is not sufficiently supplied with nutrients, it is easier for pathogens. People whose immune system cannot work optimally have three or more infections per year and also need longer until they are healthy again.
But a hot lemon is not enough if you want to strengthen your body’s defenses. I have a few good tips on how you can naturally strengthen your immune system.
10 tips on how to strengthen your immune system
1. Diet: Eat enough fruit, vegetables and protein!
A healthy and balanced diet has a major impact on our well-being and the performance of the body. The immune system also benefits from this. With a good supply of nutrients, you help your body to successfully defend itself against pathogens.
With certain vitamins and minerals you can specifically support your defense:
Vitamin C (ascorbic acid) is the best known vitamin when it comes to strengthening the immune system. Helps during and after intense physical exertion. To be eaten daily.
For a normal function of the immune system in winter, you should take in addition to the recommended daily dose of 100-200 mg vitamin C, plus up to 200 mg.
Good vitamin C suppliers include citrus fruits (the hot lemon, that is), but also vegetables such as broccoli, kale or Brussels sprouts. Vitamin C works best when you eat the food fresh and do not store it for long. Tip: Eat a kiwi again.
You are probably more familiar with vitamin D when it comes to bone health. But it turns out that vitamin D is also extremely important for the immune system, but only if it is available in sufficient quantities. But as you may know, vitamin D is actually not a vitamin at all. Our body produces vitamin D through regular sun exposure on our skin. However, this self-production is not sufficient in our latitudes in winter, especially not when the immune system is particularly challenged.
Vitamin D is only sufficiently available in a few foods. Good sources are fatty sea fish, veal, eggs, but also mushrooms and avocados.
Vitamin A cares for the mucous membranes in the nose and throat. Good sources: carrots, dried apricots.
Vitamin B6 stimulates the formation of immune messenger substances. Good sources: salmon, walnuts.
Vitamin E promotes the maturation of immune cells. Good sources: wheat germ oil, egg yolk.
Zinc controls the function of more than 200 enzymes and is involved in many metabolic processes and is absolutely vital for us. A good defense function of our body is also dependent on the zinc balance.
We recommend consuming at least 10 mg of zinc daily with food. With increased physical strain, pregnancy or stress, it can also be more.
Good sources of zinc are, for example, oysters, the most zinc-rich food. But sea fish, seafood, dairy products and beef also contain zinc.
Selenium. Like zinc, selenium also contributes to the protection of cell components from oxidative stress and to the normal function of the immune system.
Good sources of selenium are meat, fish, chicken eggs, as well as lentils and asparagus.
Of course, a balanced and varied diet is extremely important to protect yourself from the next cold. But there are other things you can do to naturally strengthen your immune system
2. Wash your hands regularly and thoroughly!
Viruses are often transmitted by shaking hands and coming into contact with door handles, shopping carts, etc. Try to put your hands in your face as little as possible. Wash your hands several times a day with warm water and soap.
3. Drink enough water and / or unsweetened herbal tea!
In order to prevent your mucous membranes in the nose and throat from drying out due to dry heated air, you should definitely drink at least 2 liters of water or unsweetened tea every day.
4. Air regularly!
The exchange of air in your rooms is important. So often open windows and doors for a few minutes – ventilate the room to exchange fresh, oxygen-rich air for old, virus-contaminated air.
5. Go to the sauna and / or take alternating showers!
The alternation of cold and warm stimulates blood circulation and trains the body for temperature changes. But be careful: if you have a cold, please do not go to the sauna, as the temperature fluctuations will then put additional strain on you.
6. Exercise regularly in the fresh air!
This is not news: exercise gets the circulation going. But sport also keeps the mucous membranes moist. Running for half an hour two to three times a week or walking faster is enough. Caution: Make sure you wear suitable clothing so that you do not get cold. If there are any signs of a cold, please do not do strenuous exercise!
6. Sleep enough!
Believe it or not, the body’s defenses are strongly related to the quality and length of your sleep. During sleep, the body produces new antibodies and thus strengthens the immune system. Good sleep is the perfect regeneration phase. Try to sleep 8 hours a night.
7. Keep your bowels fit!
About 80% of immune cells are in the gut. A healthy intestinal flora is therefore particularly important for a functioning immune system.
8. No alcohol and no nicotine!
That should also apply in general, but here in particular: Alcohol and nicotine are responsible for weakening the immune system. Intoxication means that the immune system is deactivated for at least 24 hours. Nicotine restricts the function of white blood cells, making it easier for pathogens.
9. Avoid crowds!
The risk of getting infected increases with every person around you. Viruses are spread by droplet infection, especially when coughing and sneezing. Sure, you can’t really protect yourself in your private or work life, but the contact doesn’t have to be too close. If possible, give fewer hands and hugs.
10. On the other hand: smooching strengthens the immune system!
Scientists have found that kissing strengthens our immune system. On the one hand, the brain is flooded with happiness messengers when we kiss, on the other hand we exchange around 4000 germs with the partner via the saliva.
Conclusion:
Enjoy the rest of the day in the sunny weather and warmth and recharge your batteries. Find enough moments during the cold months where you can heed my tips. I am curious whether you can get through the winter better and look forward to your experiences and experiences!
Eat Healthy – Right Now!
In our guide, we have already reported in the article Healthy nutrition in old age about how important it is for older people in particular to eat a healthy and balanced diet and what peculiarities diet brings with it in old age. In times of Corona there are additional aspects. Certain foods help to strengthen the immune system and help you avoid infections. This can of course also be helpful in the fight against corona infection. Continue reading “Eat Healthy – Right Now!”
Staying Fit – Recreational Sport in the Corona Crisis
Staying at home – that is the order of the day in the Corona crisis. But you should definitely not do without sport, after all, we need defenses – currently more than ever. But how? And where? And what? Athletes show how it is done, sportschau.de answers the most important questions for everyday life.
How important is sport in everyday corona?
Exercise and balance are more important than ever in the current situation: Exercise and physical activity promote mental and physical well-being. The worse you feel, the more you benefit from physical activity. This applies to both mood and physical well-being. Continue reading “Staying Fit – Recreational Sport in the Corona Crisis”
Active in the Home Office: This is How You Stay Fit at Your Desk at Home
The home office is currently the office of choice. Due to Corona, it is important to keep the risk of infection low. Some behaviors newbie’s have to learn now: This is how they stay fit.
More and more people are working from home due to the corona pandemic. This tries to keep the risk of infection in the population low. For professionals who work at home, this also means that when in doubt, they move even less than they already do: for example, they no longer travel to work by bike, as well as going to the gym on the way home. Maria Schumann knows what negative consequences this lack of exercise can have for these people sooner or later. She is a health scientist and advises individuals and companies on how to deal with diet, exercise, stress and sleep in a healthy way. Continue reading “Active in the Home Office: This is How You Stay Fit at Your Desk at Home”
How to stay healthy during coronavirus
The habitual lifestyle of parents and children has been disrupted due to the outbreak of the coronavirus (COVID-19). All family members have a hard time school closures and physical distancing. We spoke with adolescent psychologist, best-selling author and columnist for the monthly New York Times, Dr. Lisa Daymour, to learn how family members can support each other and make the most of their time in this new ( temporary) normality. Continue reading “How to stay healthy during coronavirus”
6 Tips for Better Sleep in Summer
Are you still sweating or are you asleep? Sleeping in summer can be a real challenge on particularly hot days. We torture ourselves in completely overheated bedrooms and toss and turn.
Often at some point sleeping in the heat is no longer possible. The next day is all the more agonizing when the lack of rest of the previous night troubles us. But why do you sleep badly in the heat? What helps against hot nights?
We have kept a cool head and started looking for the right answers for you. Our 7 tips will show you how to get a good night’s sleep. Are you ready to take a dip?
Tip 1: Gather knowledge – why do you sleep badly in the heat?
Finding sleep in the heat can be really difficult, but why is that? Our body lowers its temperature a little when falling asleep. He works best at temperatures of 16-20 degrees in the bedroom. Continue reading “6 Tips for Better Sleep in Summer”
How to Strengthen Your Immune System to Protect Against Corona
The hygiene tips to protect you against the corona virus are now firmly anchored in society. Keep your distance, wash your hands regularly, and do not touch your face. But of course a good immune system against the virus and the Covid-19 disease also helps in a very banal way. Especially people who belong to the risk group should therefore be careful to strengthen their defenses.
The immune system actually consists of two systems, unspecific and the acquired (specific). The former recognizes which body cells are affected and destroys them. The acquired, also known as the learning immune system, analyzes the pathogen and produces tailor-made substances. These attach themselves to the pathogen, make it immobile and mark it. The better the cooperation between these two systems works, the better pathogens can be combated.
What helps?
With a few tricks and behaviors you can increase the functionality of your immune system and significantly increase the chance of coping better with illnesses.
Good nutrition
A good and balanced diet helps the immune system to have all the vital substances it needs available in sufficient quantities. These include above all vitamins, minerals and trace elements. It is advisable to have a varied diet. Sugar, animal fats and meat can take it easy. Vitamin C is also important for the immune system. However, you should not panic about food supplements. These are only necessary if there is a defect.
Move
Moving around keeps the immune system going. The hackneyed adage that exercise keeps you young also applies to the immune system. Those who live more actively improve the body’s resistance. The formation of antibodies and defense cells is stimulated. However, too much stress is not good either. After a marathon, for example, the immune system first needs a little time to recover.
Fresh air and drink
Fresh air is good for the airways, especially the mucous membranes. These form the first line of defense against pathogens. However, if the air is dry, which is especially the case in heated rooms; the mucous membranes do not function as well. Regular ventilation helps here. Even those who drink a lot keep the mucous membranes moist and in good condition.
Soak up the sun
The immune system is also happy about vitamin D. This is what the body creates when it receives rays from the sun. As these are rather rare over the winter, the sun’s rays should now be used as effectively as possible. Moderate tuition in tablet form is also possible.
Warmth
Warm temperatures stimulate blood circulation, activate immune cells and release messenger substances. Since the blood transports the immune cells, they get to the scene of action faster with better blood circulation. Going to the sauna can help, but a hot (foot) bath can do the same.
What weakens?
Just as you can strengthen your immune system, you can also weaken it. Those who do this increase the risk of having to deal with illnesses much longer and more intensely.
Cold
Contrary to warmth, cold slows the blood circulation because the blood vessels contract. Defense cells are therefore thwarted. This was confirmed by a study by Cardiff University in Welsh in 2005. If you freeze, you challenge your immune system.
Lack of sleep and stress
The immune system recovers during sleep. Scientists assume that a kind of “reset” of the immune system takes place during sleep. A study by the universities also shows that sleep supports the work of certain immune cells.
On the other hand, when there is a lack of sleep and stress, the body produces the hormone cortical, among other things, which has a dampening effect on the immune system. A well-functioning immune system therefore requires sufficient sleep.
Cigarettes and alcohol
Toxins also impair the performance of the immune system. Probably the most popular toxins enter the body through cigarettes and alcohol. Smoking damages the mucous membranes and cilia in the airways that catch viruses that invade. And whoever drinks alcohol, according to studies, paralyzes the body’s defenses.
Coronavirus: How to Strengthen Your Immune System
A strong immune system is particularly important in the fight against the coronavirus. Our chief physician explains what you can actually do.
A strong immune system is important in the fight against the coronavirus and of course against other viruses and diseases. Chief physician for internal medicine gives tips on how to mobilize one’s own defenses and explains symptoms and previous illnesses of an infection with the coronavirus.
So far there is neither vaccination protection nor effective drugs against the coronavirus. It is all the more important to actively prevent a corona infection and to protect yourself as well as possible. A strong immune system is helpful here. Because the better our defenses, the easier it is to stay healthy. Continue reading “Coronavirus: How to Strengthen Your Immune System”
Baby Fat or Puberty Pounds: when Exactly do Children get Fat?
Nobody is born overweight. At school age, however, one in five children in Germany weighs too much. Every twentieth person is clinically obese. Ten years ago there were half as many. A research group at the University of Mainz is investigating when exactly our children get fat. Continue reading “Baby Fat or Puberty Pounds: when Exactly do Children get Fat?”