Sarbrucken (dpa / tmn) – What we eat and drink affects our immune cells. Even a slight micronutrient deficiency can weaken the strength of our immune system, explains nutritionist Christina Acer. But what vitamins and minerals can we use to promote it?

For example, with zinc. Eser states that zinc has an antioxidant character, so it captures harmful molecules in the body. “It protects us from diseases in this way and enhances our immune system.” It also has a positive effect on maturation and positive immune cell count.

Secret of Chicken Soup

There are zinc-rich foods, for example, meat, seafood and whole grain products, a list of lecturers from the German University for the Prevention and Health Management in Saarbrücken. “By the way, zinc is one of the reasons that good old chicken soup is a relief in times of cold.”

Vitamin C can be as old hat as an immune turbo, but does not make it any less important. “It also has an antioxidant effect, and by activating the phagocytes of our immune system, it improves our resistance to the disease,” Esser. Along with vitamin C, peppers, rose hips, berries, citrus fruits and Brussels sprouts can score.

Black pepper and iron

According to the expert, iron is also important for our body’s own defense system. Deficiency may reduce the number of immune cells and antibodies. Iron is better absorbed by the body from animal sources

“We need to take a little bit of iron from vegetable sources,” explains Eiser. It is better absorbed in combination with vitamin C, for example from a paprika. Foods high in iron include meat, fish, whole grains, and legumes.

According to Aeser, vitamin D, selenium, vitamin A, secondary plant substances, proteins, fiber and omega-3 fatty acids are also important for the body’s safety due to their antioxidant and anti-inflammatory effects. This will prepare you for infections. Because a healthy diet makes the body more resilient and can fight the virus better.