Intermittent Fasting And Nutrition: The Best Foods For a Strong Immune System

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Intermittent fasting and the right diet boost the immune system. This is particularly important in times of the coronavirus and Covid-19. This way you protect yourself against diseases and support your body in its fight against viruses, bacteria and the like. Learn more about the best foods to strengthen your defenses.


A healthy gut for a strong immune system

There is only one health! When have we ever been clearer about this than in these days? The good news is: You can actively do something to strengthen your defenses!⁠

Besides intermittent fasting, staying hydrated, exercising and relaxing, proper nutrition is also a key to a strong immune system.⁠

Studies show that a one-sided and unbalanced diet with lots of sugar and bad fats from fast food and convenience products makes us more susceptible to infections. These often turn out to be even more severe and lengthy.

What’s the reason behind? Our body needs the right nutrients to fight pathogens fast and effectively. Particularly important is a healthy balance in the gut, where 70% of our immune cells are located! ⁠


Foods to boost your immune system

A balanced and healthy diet provides the necessary elements for a strong immune system. Here is some info and advice about which food you should prefer in order to train your immune system and support your body in its work:


Here is a selection of vitamins that are particularly important for strong defenses:

  • Vitamin A

Vitamin A is only contained in animal products, its precursor beta-carotene is also found in plant foods. Both support the skin and mucous membranes in their defence against penetration. Colorful vegetables like carrots or spinach, but also apricots, eggs or calf’s liver are rich in it.

  • B vitamins

B vitamins have been proven to affect the immune system directly and positively. You can find B6 in potatoes, bananas, lentils or spinach, B9 (folic acid) is hidden in chickpeas, red beans, green or Brussels sprouts and lamb’s lettuce. B12 is only found in significant amounts in animal foods, so it is advisable to supplement vitamin B12 in a vegan diet.

  • Vitamin C

Vitamin C stimulates the production of immune cells and also protects healthy cells. Citrus fruits, berries, peppers, broccoli and kale are particularly rich in vitamin C.

  • Vitamin D

The body can produce vitamin D itself. But only if you expose your skin to sufficient sunlight. Among food, only fatty fish and cod liver oil contain significant amounts of vitamin D. In summer, you should therefore spend about 15 minutes per day in the sun or twice as much time in the shade, your skin preferably only dressed by about a quarter. In winter, supplementation may be advisable following medical consultation. 

  • Vitamin E

Vitamin E stimulates the formation of antibodies and protects the cells from free radicals. Hazelnuts, vegetable oils and whole grain products contain considerable amounts of the cell protection vitamin.

Trace elements

A lack of trace elements such as iron, zinc or selenium can lead to a weakened immune system and make the course of a disease more serious and complicated.

  • Iron

Iron plays an important role in blood formation and oxygen transport in the body. Pumpkin seeds, pistachios, lentils, chickpeas, millet, amaranth, quinoa, spinach, fennel or  fish and meat (especially offal) contain a lot of iron. The body absorbs iron more effectively during digestion when you combine it with vitamin C.

  • Zinc

Zinc is involved, for example, in the division and specialization of body cells. Evidence shows that it does not only help prevent colds, but can also alleviate them, provided it is taken within the first 24 hours after the symptoms appear. Buckwheat, oat flakes, lentils, white beans and oysters are good sources of zinc.

  • Selenium

Selenium stimulates the production of antibodies and is also effective against viruses. The selenium content strongly depends on the soil conditions in the cultivation or breeding area, but Brazil nuts in particular are considered to be extremely rich in selenium.

Probiotics and prebiotics

Pre- and probiotics are indispensable for a healthy gut. They ease the transport of food and are also an important source of energy for the good intestinal bacteria. As we remember: Around two thirds of our immune cells are located in the gut!

Excellent sources of prebiotics are cereals, beans, potatoes, apples, bananas, berries, citrus fruits as well as chia and linseed. Probiotics are especially high in dairy products (yoghurt, cheese, kefir) and fermented vegetables (pickles, raw sauerkraut, kimchi).

Herbs and spices

Garlic, horseradish, ginger and chili have an antibacterial and antiviral effect and stimulate the immune system. Ingredients from spices and herbs such as cinnamon, turmeric, coriander, thyme, mint and echinacea have anti-inflammatory effects and support the body in its work.

Cold remedies

If you are already sick, garlic, chicken soup, green tea, honey and elderberries are highly recommended. They all contain ingredients that work against the pathogens, relieve symptoms and support your immune system. However, make sure you always listen to your body’s signals. If you don’t feel hungry, don’t force yourself to eat. But always make sure you stay hydrated.


Fasting: sustainable nutrition and health

If you want to get the most out of your fruit and vegetables, eat regional and seasonal products, ideally fresh and raw (e.g. as a smoothie or in a salad). Frozen products are also great because shock freezing preserves most of the nutrients.⁠

Intermittent fasting and the right diet boost the immune system. Moreover, you can effectively support your body with really easy actions and help prevent diseases. These include exercise, proper hygiene, good sleep and stress management.

By eating a really healthy diet you not only strengthen your immune system but also do a lot of good to your health in general! A great side effect: It also helps you lose weight! Since a healthy body simply works much better! 



Author: Jenny M.

31 réactions sur “ Intermittent Fasting And Nutrition: The Best Foods For a Strong Immune System ”

    • Svenja Taubert Réponse

      Thank you for using BodyFast! We can only encourage you to test the app features, start your first weeks and learn to know the many advantages and positive effects of intermittent fasting. We appreciate your feedback! Happy BodyFasting!

    • Svenja Taubert Réponse

      Thank you for your comment! We are glad BodyFast is helping you focus on a healthy lifestyle. Enjoy and all the best!

      • giovanna arca Réponse

        Sono alla mia Prima settimana del DI e mi sto informando su tutto per affrontarlo in modo consapevole… Per ora tutto facile… Forse sbaglio ancora sugli alimenti corretti nel tempo dedicato all’alimentazione.. ma spero di imparare in corso grazie

        • Valerie Dratwa Réponse

          Ciao Giovanna,
          Grazie per aver utilizzato BodyFast per migliorare la tua esperienza di digiuno. 😊 Possiamo solo incoraggiarti a testare le caratteristiche dell’app, iniziare le prime settimane e sperimentare i molti benefici e gli effetti positivi del digiuno a intervalli sul tuo corpo. Non vediamo l’ora di ricevere il vostro feedback! 🙂

    • Valerie Dratwa Réponse

      We are happy that you are starting your healthy and sustainable journey with us! 🙂
      The human body is designed for intermittent fasting; our intestines need breaks so they can digest toxins and unhealthy fatty acids. Gut flora recovers during these breaks and metabolism becomes more flexible. You will just feel fitter and better.
      We are excited to hear about your success.
      Happy BodyFasting! 🙂

  1. ECQ Réponse

    Day 2 into my journey and already feeling better. 👍🏻
    Hoping to shed 31kg!! I’m at 88 😳 88-31=57!! That would be just awesome!! 👍🏻😝
    Learning to make better food choices,
    Thank you coach 🙏🏻

    • Valerie Dratwa Réponse

      Hello 🙂
      It is amazing to hear that you are already feeling better.
      Keep up the good work and results come faster than you think! 🙂

  2. fitoru ketone Réponse

    It is important to boost our immune system so that we can fight viruses, especially coronavirus. I a lucky to have a strong immune system I was positive for coronavirus but I am asymptomatic. This is such a helpful blog. I am so glad that I found this!. Thank you!

    • Valerie Dratwa Réponse

      Hello 🙂

      Thank you for your amazing feedback! We really appreciate that. 🙂
      We completely agree with your statement. It is really important to have a strong immune system especially during these times.

  3. Barbara Réponse

    My first day.I have spent the morning reading all the articles supplied for support.I was unaware how so much water is required so I filled a litre jug to see how much I should be drinking.Looking forward to my one meal today!!

    • Valerie Dratwa Réponse

      Hello Barbara,
      Thank you very much for your feedback!
      It is interesting how many people undervalue drinking enough water, but it is amazing to hear that you educated yourself in this topic. 🙂 Keep up the good work and the results will follow easily!
      We are looking forward for your experiences. Happy BodyFasting 🙂

    • Valerie Dratwa Réponse

      Hello Catherine,
      Is there anything we can do to make your start easier and the handling clearer? Intermittent fasting helps millions of people achieving their goals. In case you have questions or you aren’t sure what to do, you can always reach out to us ( – we are happy to answer all your question. Our blog and Facebook groups also provide you with a good amount of interesting materials, recipes and inspiration.
      Happy BodyFasting! 🙂

    • Maithe Réponse

      1st of January 2021 Imade my first decision and glad it is a good one 🙂 downloaded the application and started my new life style. Without knowing I was in a kind of intermittent fasting. I always had a break of 14 hours, but after the lockdown down I started eating a few more meals between. I hope the App will help me to go back on track and be more consistent in drinking more water and eating more greens.

      • Valerie Dratwa Réponse

        Hello Maithe,
        it is amazing that you made such a healthy decision with yourself! 🙂
        Intermittent fasting can be seen as a healthy way to lose weight and cleanse your body and in general it can be seen as a way to improve the quality of life.
        We are looking forward to your feedback – until then Happy BodyFasting! 🙂

    • kelly rogers Réponse

      Today is my first day and I appreciate all the information provided. I look forward to seeing where this new journey takes me

      • Valerie Dratwa Réponse

        Hello Catherine,
        Thank you experiencing this journey with BodyFast😊 We can only encourage you to test the app with all its features and experience the positive health effects of intermittent fasting yourself. Happy BodyFasting!
        If you have questions, don’t hesitate to contact our team ( They will happily answer all your questions.

  4. coleel Réponse

    i’ve been 4 weeks in and have seen No results !!! i’ve followed the plan and eat healthy and exercise daily
    i was looking forward to this to be fitter and have seen no results and paid extra for the coach and get No feed back . this is very discouraging and not what I signed up for. i paid for A generic app….

    • Valerie Dratwa Réponse

      Hello Coleel,
      It often takes a while until your body gets used to the change and you see your first results. Instead of weighing yourself you might take your body measurements, as those are a better indicator of your progress. The scale might often not be the best indicator since you will loose fat but at the same time also build muscle. And as we all know muscle tissue is heavier than fat so please don’t be discouraged!
      Furthermore, never forget that intermittent fasting comes along with many healthy benefits (regardless of weight loss). So stay tuned! 💪🏻

    • Lynette R. OBrien Réponse

      Don’t give up, I was discouraged I lost 6 .7 lbs in the first two weeks and now I’m at a standstill…..I also found out I have an interactive thyroid and that can be a reason. Hang in there you’ll see a difference…I feel mentally clearer and I joined the gym……many it’s the carbs ?

  5. Carolyn Vlahov Réponse

    First week of fasting done! Being Christmas/New Years I’ve actually gained .5kg due to eating and drinking more than I usually do! On the plus side I am feeling so much more energetic, have extra clarity and have noticed my skin is breaking out & purging toxins etc due to the extra water I am drinking. Overall I can feel the positive changes my body is beginning to go through.

    • Valerie Dratwa Réponse

      Hello Caroly,
      thank you for your amazing feedback! We are glad to hear about your success so far! 🙂
      We want to make the lives of our users easier by giving an easy to follow guideline to a healthier lifestyle and as you can see, it works well for you! So keep up and Happy BodyFasting! 🙂

    • Valerie Dratwa Réponse

      Hello Aidan,
      During your fasting periods please only have pure water, tea and coffee without milk, sugar or sweeteners, as otherwise the autophagy process will be stopped.
      If you do drink 0 cal. drinks or sweeteners, your autophagy process will be stopped and you would only be doing some sort of “dirty fast”. 🙂

    • Valerie Dratwa Réponse

      Hello Barbara,
      yes, unsweetened tea as well as coffee without milk can be counted as ‘water consumption’ when using the water tracker.
      Please do not count soft drinks or fruit juices with the tracker. The reason behind that is that soft drinks and fruit juices contain lots of sugar and other additives, which is why the amount of water included in these drinks is way lower.
      I hope this helps you. 🙂

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