How does diet support the immune system?

The immune system is a complex network of cells, tissues and organs that defends the body against harmful pathogens such as viruses, bacteria and fungi. Keeping it functioning optimally involves a balanced diet rich in nutrients, alongside regular physical activity, adequate sleep and effective stress management. Diet is therefore one important part of supporting immune health.

How does nutrition affect mental health?

What you eat can affect your mood and mental health, and the connection between nutrition and mental well-being is becoming increasingly clear. A healthy, balanced diet can play a significant role in preventing and managing conditions such as depression and anxiety, while a poor diet high in processed foods and sugar has been linked to an increased risk of mental health issues.

What happens when you eat too much sugar?

When you eat sugar, the body produces insulin to bring blood sugar levels down, and once blood sugar falls you may feel tired and crave more sugar, creating a vicious circle. Over the long term, unused or over-consumed sugar is stored as fat, and excessive intake can trigger insulin resistance, where cells no longer respond normally to insulin and glucose accumulates in the blood. This can lead to weight gain and raise the risk of type 2 diabetes, cardiovascular problems and, in women, infertility.

Which vitamins help boost the immune system?

Several vitamins play a key role in immune function. Vitamin C is a powerful antioxidant that helps neutralise free radicals, and is found in foods such as kiwi fruit, oranges, peppers and broccoli. Vitamin D reinforces the intestinal mucosa, a primary barrier against infection, and vitamin E helps maintain the integrity of cell membranes that protect immune cells. Oily fish, egg yolks, almonds, seeds and leafy greens are good sources.

Which minerals are important for immune function?

Several minerals support a healthy immune response. Zinc helps the body fight invading bacteria and viruses, and a deficiency can weaken immunity. Iron is needed to produce haemoglobin, which transports oxygen that immune cells require, while magnesium helps manage stress that can suppress immunity. Copper supports immune function and aids iron metabolism. These minerals are found in foods such as shellfish, beef, nuts, lentils, leafy greens and wholegrain cereals.

Are detox cures effective and safe?

Detox cures can be beneficial but are not suitable for everyone, and the body is already capable of eliminating naturally. Their value depends largely on the person’s condition and the length of the detox, and fasting or detox cures can have a positive impact if there is a specific pathology or reason for doing so. It is strongly advised to be monitored by a nutrition professional, as this type of diet can lead to eating disorders.

Which nutrients are important for brain health?

Several nutrients are particularly important for brain health. Omega-3 fatty acids, found in fatty fish and walnuts, are crucial for brain function and linked to lower rates of depression. B vitamins, found in whole grains, leafy greens and lean meats, help produce brain chemicals that affect mood. Antioxidants from colourful fruit and vegetables protect the brain from oxidative stress, and probiotics in fermented foods support gut health, which is increasingly linked to mental health.

What are carbohydrates used for in the body?

Carbohydrates are the body’s primary source of energy and play an important energy role. The brain, neurons and red blood cells are carbohydrate-dependent, meaning their functioning is closely linked to glucose metabolism. Although the body can transform fat into energy, this takes time and energy, so eating the right carbohydrates is useful when exercising, so that energy is quickly available. The right intake depends on the individual, their activity level and their age.

How does online nutrition counselling work?

Online nutrition counselling works just like an in-practice session, by video: the dietitian assesses your situation and goals, agrees a plan with you, and supports you over follow-up sessions. No physical examination is needed, which makes it well suited to video.

Is nutrition counselling covered by insurance (on medical prescription)?

Nutrition counselling is covered by Swiss basic insurance when prescribed by a doctor for a recognised indication (such as diabetes or obesity), for a defined number of sessions; a video session is covered on the same basis. Without a prescription, you can consult privately.