How to Boost Your Immune System With Food

This is a nutritional guide on how to build and boost your immune system naturally. If they don’t destroy bacteria or viruses, certain foods boost our immune system. Less sick and less tired, we will resist stress better. Find out what to eat to fill up on vitamins (A, C, D …), copper, iron, selenium, and zinc.

  • Vitamin A
  • Vitamin C
  • Vitamin D
  • The copper
  • The iron
  • Selenium
  • Zinc

Physical and mental health is directly linked to food. The more balanced the latter, the higher the form and morale will be. You are told where to find the essential vitamins and trace elements to strengthen your immune system.

Vitamin A

Vitamin A stimulates the proliferation of white blood cells and the production of antibodies. Thus, the lack of vitamin A reduces the immune response to certain viruses including that of measles, and to certain bacteria including that of tetanus. In addition, it is essential for maintaining the barrier function of the intestinal mucosa.

Our needs: 600 micrograms per day for a woman, 800 for a man.

Where is it found?

in µg of vitamin A retinol / 100 g:

  • Cooked poultry liver: 14,500;
  • Cooked veal liver: 10,500.

In µg of provitamin A beta-carotene / 100 g:

  • Pure carrot juice: 8,710
  • Raw carrot: 7,260
  • Pumpkin: 6,940
  • Macedonian vegetables: 5,670
  • Romaine lettuce: 5,230
  • Raw spinach: 4,010

A good daily intake for a woman is 4 g of poultry liver, 6 g of veal liver, 50 g of raw carrots or 70 g of romaine lettuce.

Vitamin C

Among the anti-fatigue properties of vitamin C from food is its ability to promote the absorption of iron from vegetables and pulses.

Antioxidant, it protects white blood cells from oxidation and increases their mobility. It also stimulates the production of interferon, a molecule produced by cells of the immune system to destroy microbes.

Our needs: 110 mg per day.

Where is it found? (in mg / 100 g)

  • Fresh blackcurrants: 200;
  • Fresh parsley: 190;
  • Raw red pepper: 162;
  • Lemon, zest: 129;
  • Raw green pepper: 120;
  • Fresh red fruit: 67.9;
  • Kiwi: 59;
  • Raw cauliflower: 57.9;
  • Raw red cabbage: 55;
  • Pressed orange: 53.8.

A good daily intake is 55 g of blackcurrant or 160 g of red fruit for a woman.

Vitamin D

In addition to promoting bone mineralization, vitamin D has multiple functions. Imagine, once attached to its receptor on the surface of our cells, it regulates the expression of more than 900 genes!

At the immune level, it plays an important role in the development of certain white blood cells, T lymphocytes.

It can also regulate inflammatory and immune responses when they get carried away.

Our needs: 5 µg per day from food, because vitamin D is mainly produced by the skin under the action of UV.

Where is it found? (in µg / 100 g)

  • Cod liver oil: 250
  • Smoked herring: 22;
  • Raw bacon: 16.44;
  • Mackerel: 12.3;
  • Grilled sardine: 12.3;
  • Raw anchovies: 11;
  • Steamed salmon: 8.7;
  • Poached egg: 2.

A good daily intake is 23 g of smoked herring or 60 g of salmon for a woman.


We use copper to fight germs

This metal would be necessary for the “garbage” cells of the immune system, the macrophages, to absorb and digest pathogenic microorganisms. In excess, it can become toxic.

Our needs: 1.5 mg per day for a woman, 2 mg for a man.

Where is it found? (in mg / 100 g)

  • Pickled herring: 120;
  • Cooked veal liver: 20.1;
  • Nutritional yeast: 5.3;
  • Multicereal sandwich bread: 2.6;
  • Cooked periwinkle: 1.7;
  • Hazelnut: 1.57;
  • 70% dark chocolate: 1.4;
  • Cooked shrimp: 0.769.

A good daily intake for a woman is 60 g of multi-grain sandwich bread or 200 g of shrimp.


Lack of iron results in fatigue, severe pallor, headache, shortness of breath, cramps, and even nervousness.

A blood test for ferritin (a protein that stores iron) is usually prescribed to diagnose anemia. In this case, the immune system is less efficient.

Our needs: 16 mg per day for a woman (9 after 65 years), 9 mg for a man.

Where is it found? (in mg / 100 g)

  • Cumin, seed: 66.4;
  • Curry: 29.7;
  • Fried black pudding: 22.8;
  • Coriander, seed; 16.3;
  • Cooked spinach: 15.7;
  • Sesame, seed: 14.6;
  • Wholemeal bread: 6.83;
  • Muesli: 6.26;
  • Beef, roast roast beef: 5.5.

A good daily intake for a woman is 70 g of black pudding with 100 g of cooked spinach.


Selenium is best known for its antioxidant properties. It also intervenes at the immune level by keeping “awake” a pool of white blood cells (T lymphocytes).

Linked to certain proteins, it plays a crucial role in the synthesis of thyroid hormones.

Our needs: 50 µg per day for a woman, 60 for a man.

Where is it found? (in µg / 100 g)

  • Cooked egg yolk: 764;
  • Baked tuna: 348;
  • Grated Emmental: 164;
  • Paris mushroom: 144;
  • Cooked, smoked ham: 140;
  • Whole wheat pasta: 131.

A good daily intake is for a woman, 1 egg, 15 g of tuna, 35 g of mushrooms.


Zinc is a trace element that helps us resist infections. It is essential for immune cells to produce antimicrobial molecules.

It also protects the membranes of our cells from free radicals.

Our needs: 10 mg per day for a woman, 12 for a man.

Where is it found? (in mg / 100 g)

  • Raw hollow oyster: 21.3;
  • Cooked veal liver: 13.2;
  • Braised beef: 10.5;
  • Rye and wheat bread: 10;
  • Salt-free biscuit: 7;
  • Unsweetened cocoa: 6.87;
  • 5% ground beef: 6.43.

A good daily intake is for a woman, 75 g of veal liver, 75 g of minced steak with 70 g of rusks.