The 16 micronutrients that will boost your immunity

Vitamin A is essential for the health of the skin and mucous membranes which act as the first line of defence against infections.

Vitamin C (ascorbic acid) neutralises the effects of damaging processes in the external environment. It is used in the synthesis of collagen, which is responsible for the condition of the blood vessel walls.

Vitamin D is crucial for the metabolism of phosphorus and calcium, bone strength, the functioning of the immune system, and many other processes in the body.

Vitamin E (tocopherol), obtained from plant oils in the body it plays the role of an antioxidant, immunomodulator and coenzyme in collagen formation. As an antioxidant, it protects cells from free radicals, thereby slowing down their ageing process. It also prevents the wearing down of blood vessels and stimulates the immune system.

Vitamin K2 (menaquinone) belongs to the group of K vitamins, responsible for the absorption of calcium (along with vitamins A and D) and blood coagulation. It prevents calcium from entering the kidneys and blood vessels protecting from cardiovascular disease and kidney stones, as well as delivering calcium to the right places in the body and restoring bones, preventing osteoporosis, atherosclerosis and caries.

Zinc lowers the susceptibility to acute infections of the lower respiratory tract by regulating various functions of the immune system such as protecting and ensuring the integrity of the cells in the respiratory tract in the case of inflammation and lung damage.

Magnesium is essential for the synthesis of three hundred enzymes and the production of protein molecules. It also regulates cell growth and dilates blood vessels. However, its most well-known function is fighting stress: it decreases our sensitivity to adverse external influences, inhibits excessive excitation and relaxes the internal organ muscles.

Copper plays a crucial role in haematopoiesis, helping to produce haemoglobin. It also accelerates blood circulation during physical activity, as well as delivering oxygen to the muscles and participating in the production of elastin, which gives shape to the vessels, and collagen in the bones. Copper is also involved in skin pigmentation, and the metabolism of proteins, fats and carbohydrates.

Manganese is crucial for hematopoiesis, the functioning of sex glands and affects the growth rates of the body. Manganese deficiency inhibits growth, reproductive function and causes nervous disorders. An excess of manganese is primarily reflected in the nervous system: drowsiness, fatigue and worsened memory.

Selenium protects the body from mercury, lead, cadmium and other heavy metals that pollute the atmosphere and then enter our bodies through food, water and air. It is part of many proteins and enzymes, preventing the formation of malignant tumours. The thyroid gland cannot synthesise iodine-containing hormones without selenium.

Chromium is a part of the cells of all tissues and organs of the human body. This trace element is involved in vital processes: synthesis of fats and carbohydrates, levelling of blood glucose levels, protection of nucleic acid molecules from destruction, normalisation of the heart and blood vessels, removal of toxins and salts from heavy metals.

Molybdenum is found in the bones, the liver and the kidneys. This trace element helps metabolise fats and carbohydrates, normalises male sexual function, takes part in the accumulation of nitrogen, affects the production of amino acids, and cleanses the body from toxic substances. Studies confirm the effectiveness of this trace element in alleviating chronic and acute pain, reducing the risk of developing cancer of the intestines and stomach, and relieving asthma.

Iodine is one of the components of the thyroid. The thyroid plays a crucial role in the growth and development of all organs. It controls thermoregulation in the body - the maintenance of a constant body temperature. It is also essential for the formation of phagocytes - the cells responsible for the destruction of pathogenic microorganisms. Iodine is necessary for fat burn and aids weight maintenance.

Beta-carotene (provitamin A) is essential for vision, as it forms the visual pigment rhodopsin. Acting as an antioxidant, provitamin A protects cells from harmful products of oxidative processes. As well as this, beta-carotene is also a natural immunomodulator and helps prevent cardiovascular disease.

Lutein is crucial for vision: it helps maintain near-vision and enables the protection of the retina from aggressive light and premature ageing. It also has a beneficial effect on mental activity. Our body does not produce lutein on its own; we get it only with food - for example, it is found in large quantities in breast milk.

The citrus bioflavonoids complex has a powerful antioxidative effect and functions optimally as a food supplement. Its components contribute to the destruction of free radicals in cells, thereby helping to maintain overall health.