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What vitamins for immune system ? Vitamins and minerals to strengthen it.

Strengthen your immune system with the help of vitamins and minerals is essential for staying in good health. But what are the vitamins to choose, what are their effects on our body and finally from which food sources can we get our vitamins intake ?

vitamins for immune system

Vitamine A For Immune System

the fat-soluble vitamin A contributes to the maintenance of normal skin and mucous membranes, vitamin A supports the anatomical barriers of the non-specific immune system. Milk and dairy products as well as vegetables and fruits in particular contain a lot of vitamin A.

Vitamine D For Immune System

Vitamin D, also known as “sunshine vitamin” has an important function in cell division and supports the activation and response of white blood cells. Foods rich in vitamin D include fish, avocado and mushrooms.
Taking a sunbath (UVB rays ) few minutes per day helps to synthesize vitamine D.

Vitamine C For Immune System

water soluble vitamin C is involved in many processes in the human body contributes to the normal functioning of the immune system, especially during and after intense physical activity. Potatoes, vegetables and fruits are among the most important sources of vitamin C.

Vitamin B complex For Immune System

Vitamin B6 regulates specific immune defenses and is available in many foods such as meat, fish, vegetables and whole grains. Vitamin B9 (folic acid) and vitamin B12 contribute to normal blood production and the proper functioning of the immune system. Many vegetables and legumes are particularly rich in folic acid. Vitamin B12 is found almost exclusively in meat, fish, milk and dairy products. For vegans, go for B12 supplements.


As a component of many enzymes and protein complexes, iron also contributes to the normal functioning of the immune system. Low iron intake leads to a decrease in active macrophages and antibodies in the body. Foods like meat, grain products, nuts, and some vegetables are a good sources of iron.


Copper is a trace element that also contributes to the normal functioning of the immune system, since it’s involved in the cell-mediated immune response. Food sources rich in copper are shellfish, legumes, whole grains, nuts and cocoa.


This essential trace element contributes to the normal functioning of the immune system by stimulating the production of antibodies. Selenium is mainly found in fish and meat, but also in legumes and nuts.


Zinc Involved in numerous metabolic processes throughout the body, it regulates, among other things, the immune response. The main suppliers of zinc are meat, eggs, milk and dairy products but also whole grains, nuts and oilseeds.

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