Important vitamins and minerals for a healthy immune system: you should note that

A healthy immune system needs certain vitamins and minerals to work intact. A lack of nutrients can have dangerous consequences. A balanced diet prevents a deficiency and strengthens your defense.

The immune system needs these vitamins

In order for the immune system to work, it needs a number of vitamins. We have listed what these are for you below.

• Vitamin C is one of the most important vitamins because it promotes the defense against bacteria, blocks free radicals and helps to activate the immune cells.
• Vitamin A ensures that the surface of the mucous membranes remain moist. This helps the mucous membranes to defend themselves. Vitamin A also helps stop free radicals.
• Beta carotene is the precursor of vitamin A. It also helps to protect against free radicals and stimulates various antibodies.
• Vitamin E contributes to the formation of defense bodies and activates them.
• Vitamin B promotes the formation of various antibodies and helps to train the defense against antibodies against certain antigens (viruses, pathogens, etc.).
• Folic acids also contribute to the activation and formation of immune systems.
• Vitamin D supports a normally intact immune system.

Important minerals for the immune system

In addition to vitamins, an intact immune system also needs minerals. Although these are only required in small quantities (hence the name often used as trace elements), they are just as important as vitamins. The immune system needs these minerals:

• Minerals are mainly needed for processes in the metabolism.
• Iron is a very important mineral because it ensures that the oxygen in the blood can be transported.
• This allows the immune cells, the so-called T cells, to move better and faster.
• Copper is required for the formation of hormones in the thymus gland. The T cells, i.e. the defense cells, originate from this gland.
• Magnesium supports the defense cells in their mobility and makes them more permeable. Magnesium can also promote the formation of T cells.
• Selenium helps the antibodies to capture free radicals and thus detoxify the body.
• Zinc is not only good for the formation of memory cells, but also for immune systems.

How you can absorb the important vitamins and minerals

So that your immune system is always adequately supplied with the valuable vitamins and minerals, you should pay attention to a healthy, balanced diet.

• Most vitamins are found in fruits and vegetables.
• Broccoli, cauliflower, bell peppers, fennel and citrus fruits contain a lot of vitamin C. Vitamin D is mainly absorbed by the sun, but is also found in high-fat fish, for example
• For example, vitamin E is found in olive oil and vitamin A in many meat and milk products.
• The B vitamins are mainly found in green vegetables.
• Legumes and liver contain folic acids as well as zinc, copper, magnesium and iron.
• You can ingest selenium via eggs, liver and fish.

How to get vitamins when cooking

In the next post, we'll explain how the immune system of children differs from adults.