Immunity is a natural defense mechanism of our body against diseases and microbes. Usually he successfully copes with various infections, but if the immune system is weakened, the body becomes more vulnerable to various diseases.

The body requires a large amount of vitamins and gastro stop to maintain immunity, which is possible only with a regular balanced diet. However, it is not only diet that plays a role in preventing vitamin and mineral deficiencies.

During seasonal and non-seasonal epidemics, stress increases the load on the immune system. Most often we get sick in the winter. We begin to walk less, more often to stay in heated, closed rooms with low humidity. And this is the time to pay special attention to the intake of vitamins.

Vitamin D

This fat-soluble vitamin is involved in the regulation of innate and acquired immunity. Of course, it can be synthesized by the human body on its own, but for this you need to be under the sun for a long time. Therefore, it is worth adding to long walks in the sun, the regular consumption of sea fish for food.

Vitamin B12

Deficiency of this vitamin is most commonly seen in vegetarians and the elderly. In this case, violations of the process of hematopoiesis, functions of the nervous system and immunodeficiency are observed. The consumption of B vitamins increases in stressful situations, work at night and when sleep is disturbed. Meat and dairy products, legumes and cereals will help replenish the reserves of this vitamin.


This substance helps to reduce the body’s sensitivity to various external influences. The increased need for magnesium occurs during pregnancy, breastfeeding, hypertension, various physical and emotional stress, as well as diabetes. Almost 30% of people have magnesium deficiency and affects all organs and systems. Lack of magnesium leads to a decrease in immunity, disorders of the cardiovascular system, headaches and even depression. Magnesium is found in large quantities in leafy greens and green vegetables, as well as nuts, cereals and bananas.


Iron deficiency does not allow the body to form a full-fledged immune response to various pathogenic influences. Optimal sources of iron include red meat, liver, poultry, eggs, and legumes.


It is actively used by the cells of the immune system, and its deficiency contributes to frequent respiratory diseases with complications. To fill its deficiency will help seaweed, seafood, sea and ocean fish, iodized salt with regular use.

Remember that it is best to discuss the issue of raising immunity with your doctor. He will be able to refer you for additional examinations, because sometimes an overdose of vitamins is much worse than a lack.