The importance of strengthening the immune system has gained particular importance in recent years, especially in countries such as Peru, where Respiratory, infectious and chronic diseases affect millions of people every year. According to the Ministry of Health (Mensa), acute respiratory infections generate more than 5 million visits annuallywhile Social Health Security (EsSalud) reported that in 2024 alone, more than 1.2 million believers Attend it Infectious conditions related to low defenses. These data reflect that a weakened immune system increases the risk of disease, absenteeism, medical complications, and increased need for hospital care.
When we think about boosting our defenses, vitamin C is usually the protagonist. However the body needs A variety of nutrients to keep your immune functions balanced. Besides this very popular vitamin, there are other vitamins that play an equally essential role Protection against viruses, bacteria and inflammatory processes.
The immune system is a complex network of tissues, cells and organs that depends on an adequate supply of micronutrients. One of the most important of them Vitamin Dthe Vitamin Athe B complex vitaminsIn addition Zinche Selenium and iron.
- Vitamin D: It is the key to activating the body’s defenses. Several studies have shown that low levels of this vitamin are associated with an increased risk of respiratory infections. Vitamin D regulates lymphocyte function and promotes an adequate inflammatory response. In Peru, where there is a high prevalence of vitamin deficiency, its importance is even greater.
- Vitamin A: It is known for its role in vision, and it also maintains the mucous membranes of the respiratory system and intestines in good condition, which are the first barrier against pathogens. Healthy skin and mucous membranes reduce the entry of microorganisms.
- B complex vitamins (B6, B9, B12): They participate in the production of white blood cells and the formation of antibodies. Vitamin B6 favors the biochemical reactions of the immune system; Folic acid (B9) and B12 help produce blood cells that fight infections.
- Zinc: It is one of the most studied minerals for its immune role. It helps white blood cells function properly and is involved in healing, cell repair, growth, and regulating inflammation. Zinc deficiency increases susceptibility to respiratory diseases.
- Selenium: It acts as an antioxidant and protects cells from damage caused by free radicals. In addition, it is involved in the production of enzymes that strengthen the immune response.
- iron: Essential for oxygen and nutrient transport. Iron deficiency impairs the body’s ability to fight pathogens by reducing red blood cell production and affecting cellular energy.
A varied and balanced diet is the best way to get these micronutrients.
- Vitamin D: It is obtained mainly from the sun. Exposing yourself for 15 to 20 minutes a day helps in its production, although it is also found in fatty fish such as tuna and salmon, eggs, and fortified dairy products.
- Vitamin A: It is found in foods of animal origin such as liver and dairy products, as well as in orange and dark green vegetables: carrots, spinach, pumpkin or mango.
- B complex vitamins: It is found in chicken, fish, eggs, legumes, spinach, nuts and whole grains.
- Zinc: It is obtained from red meat, seafood, pumpkin seeds, stews, and fortified cereals.
- Selenium: It is found in fish, Brazil nuts, chicken and eggs.
- iron: It is found in red meat, liver, beans, spinach and fortified foods. Taking iron with vitamin C improves its absorption.
In some cases, especially the elderly, pregnant women, vegetarians, or those with chronic diseases, supplements may be necessary. This should always be done under medical recommendation.