6 micronutriments essentiels pour votre système immunitaire

6 Essential Micronutrients for Your Immune System

By Claire-Lise Haldemann
Nutritionist and nutritherapist – Vitanutri practice ( www.vitanutri.ch )

Spring is a great time to take care of yourself. One small but important habit we can adopt is to take the time to reconnect with what’s on our plate . Eating quality foods protects, maintains and nourishes our immune system.

Micronutrients are essential tools for our cells. A deficiency in any one of them weakens our immunity. Our immune system is our bulwark against infections ! It strengthens our "terrain", which is essential for a good immune defense.

So what are the essential micronutrients for our immunity?

1. Antioxidants

They help cells work in synergy.

2. Vitamin B

It has a beneficial effect on immune cells, but is much more effective when combined with vitamins D, C, A and E.

3. Trace elements

They play a key role in cellular mechanics. Among the most important:

  • Zinc, selenium and copper
  • Magnesium , an essential mineral salt

4. Plant fibers

They nourish our good intestinal flora . There is a direct link between the proper functioning of the intestinal microbiota and our immune system. They promote the development of good bacteria that defend us against external aggressions.

5. Omega-3 fatty acids

They act as inflammation firefighters . Unlike omega-6, they take care of the gut microbiota. The balance between omega-3 and omega-6 is crucial to regulate the body's inflammatory response.

6. L-glutamine

This versatile amino acid is essential for protein synthesis in the brain, gut, and overall immunity. It is a central modulator of immune cell function.

How to ensure a good intake of micronutrients?

  • Quality proteins
    Make sure you consume enough animal and/or plant protein. An intake of 1 to 1.2 g of protein per kg of body weight per day is essential for good immunity.

  • Antioxidants
    Eat plenty of fresh, seasonal fruits and vegetables . If they are organic, even better. They should make up 50% of our diet .
    👉 Opt for the Mediterranean or Cretan diet (without fried foods) to strengthen natural defenses.
    👉 Tip: Consume 2 tablespoons of antioxidant-rich extra virgin olive oil per day to benefit from the benefits of polyphenols.

  • Vitamin C
    Vitamin C keeps glutathione active and helps make collagen.
    👉 Foods richest in vitamin C: cabbage, broccoli, peppers, blackcurrants, strawberries, citrus fruits, raw sauerkraut.
    👉 Tip: Add lemon juice to your dishes as often as possible.

  • Vitamin D
    It is a powerful immunomodulator and regulator of inflammation.
    👉 Sources: butter, egg yolk, seafood, cod liver oil, offal, shiitake, oily fish (herring, salmon, mackerel).
    👉 Tip: One can of mackerel covers the recommended daily intake.

  • Vitamin A
    It acts as an antioxidant and is necessary for the synthesis of vitamin D.
    👉 Sources: offal, raw butter, eggs, carrots, sweet potatoes, pumpkin, apricots.

  • Vitamin B6
    Essential for the production of antibodies.
    👉 Sources: brewer's yeast, dried banana, buckwheat, chickpeas, salmon, cod, poultry, unsalted pistachios.

  • Zinc
    Essential for the production of antibodies and the multiplication of white blood cells.
    👉 Sources: seafood, egg yolk, oysters, pumpkin seeds, cashews, lentils, pure cocoa, shiitake, poultry, quality red meat.

  • Selenium
    It acts in synergy with vitamin C for the regeneration of immune cells .
    👉 Sources: fish, eggs, Brazil nuts.
    👉 Tip: Eat 2 to 3 Brazil nuts per day.

Link between intestinal microbiota and immunity

👉 Eat more prebiotic and probiotic foods.

Probiotic foods (promote good bacteria):

  • Raw sauerkraut
  • Kimchi
  • Kefir
  • Homemade 24-hour fermented yogurts
  • Sourdough bread (long fermentation)
  • Fermented soybeans (tamari, miso, black garlic)

Prebiotic foods (feed good bacteria):

  • Artichokes, garlic, shallots, asparagus, leeks, bananas, chicory, buckwheat, legumes, seeds and nuts
  • Psyllium (5 to 10 g/day)
    👉 Tip: After cooking, let potatoes, cereals, rice and legumes cool to increase their prebiotic effect.

Add Berries to Your Diet
👉 Tip: Incorporate fresh or frozen red fruits into your breakfasts all year round (wild blueberries, raspberries, aronia, strawberries, blackcurrants, pomegranates, etc.).

Raw sauerkraut
It is rich in probiotics, vitamin C, calcium, potassium and magnesium .
👉 Tip: 1 tablespoon before meals, 2 times a day.

Favor green tea and ginger herbal teas.

Ideal cooking method:
👉 Gentle steam cooking to preserve vitamins and antioxidants.

Healthy living for a strong immune system

  • A good sleep 💤
    At night, we produce white blood cells, repair our DNA, and reduce inflammation.

  • A good breath 🌬️
    Simple, free and essential for strengthening the immune system.

  • Regular physical activity 🏃‍♂️
    It increases energy and muscle mass, thus strengthening immunity.

  • Manage your stress 😌
    Staying centered, having fun and combating psychological stress has a positive effect on immunity.

👉 Eat slowly and chew well to avoid feeding bad bacteria.

By combining a balanced diet and a healthy lifestyle , we naturally strengthen our resistance to infections!

“The microbe is nothing. The terrain is everything.” – Béchamp

Previous post Next post
Back to blog

Our collections