Immunoglobulins – A Fascinating and Essential Part of Our Body

29.08.2025 Redaktion

Autumn is here — and with it comes an increase in colds, flu outbreaks, and other infections. Now is the time to pay special attention to your immune system. But how does our body's defense system actually work? What weakens it—and what can we do to keep it in top shape? This article provides a clear overview so that you are well prepared for the cold season.

Structure and function of the immune system

The immune system protects us from pathological cell changes and pathogens such as bacteria, viruses, fungi, and parasites. It distinguishes between foreign structures (antigens) and the body's own healthy structures.
It consists of organs, tissues, cells, and proteins that work closely together.

Innate immune defense: acts quickly, protects via the skin and mucous membranes, phagocytes, and enzymes.
Acquired immune defense: reacts specifically to known pathogens and forms memory cells.
Children catch colds more often because their immune system first has to “learn.” Adults benefit from memory cells that have already been formed.

What weakens the immune system?

Unhealthy, high-fat, low-fiber diet
Excessive alcohol consumption
Smoking
Dry heated air
Chronic stress
Lack of sleep
Age-related immune deficiency (immunosenescence)

What strengthens the immune system?

Endurance sports: moderate exercise 3–5 times a week for 30–60 minutes
Sufficient sleep: 7–8 hours per night
Healthy diet: rich in fiber, vitamins, and minerals
Mediterranean diet: rich in vegetables, legumes, nuts, olive oil, and fish
Home remedy: chicken soup can have a mild anti-inflammatory effect
Targeted nutritional supplements for proven deficiencies

Secondary plant substances – natural helpers for the immune system

In addition to vitamins, minerals, and fiber, so-called secondary plant substances also play a role in our health. These substances occur naturally in fruit, vegetables, legumes, nuts, herbs, and spices. They are not essential for life like vitamins or minerals, but they can have positive effects on various bodily functions – among other things, by protecting our cells from oxidative stress or supporting defense mechanisms.

The most important groups include:

Carotenoids (e.g., in carrots, tomatoes, pumpkin)
Polyphenols such as flavonoids (e.g., in berries, grapes, green tea)
Glucosinolates (e.g., in broccoli, Brussels sprouts, mustard)
Saponins (e.g., in legumes)

A varied, plant-rich diet automatically provides us with a variety of these substances. Since many phytochemicals are sensitive to light, air, and heat, it is recommended to eat some of the vegetables and fruits raw or only briefly cooked.

Tip: Eat colorful foods! The more variety of colors on your plate, the broader the spectrum of phytochemicals—and thus the potentially positive contribution to our immune system.

A strong immune system is not a coincidence, but the result of many small, healthy decisions in everyday life – from a balanced diet and sufficient exercise to restful sleep. If you follow these basic principles, you will create the best foundation for preventing infections.

In the next part of our series, we will focus on a particularly well-known helper for the immune system: vitamin C.

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Immunoglobulins – A Fascinating and Essential Part of Our Body