Good source of vitamins

  • Vitamin A: oily fish, egg yolks, cheese, tofu, nuts, seeds, whole grains and legumes
  • Vitamin B6 (riboflavin): cereals, legumes, green leafy vegetables, fruit, nuts, fish, chicken and meat
  • Vitamin B9 (folate): green leafy vegetables, legumes, nuts and seeds and commercial bread-making flour
  • B12: animal products, including eggs, meat and dairy, and also in fortified soy milk (check the nutrition information panel)
  • Vitamin C: oranges, lemons, limes, berries, kiwifruit, broccoli, tomatoes and capsicum
  • Vitamin D: mainly sunlight, but is also found in some foods such as eggs, fish, while some milks and margarine brands may be fortified with it.
  • Vitamin E: nuts, green leafy vegetables and vegetables oils.
  • Iron: meat, chicken and fish. Vegetarian sources include legumes, whole grains and iron-fortified breakfast cereals
  • Zinc: oysters and other seafood, meat, chicken, dried beans and nuts
  • Selenium: nuts, especially Brazil nuts and meat, cereals and mushrooms

These micronutrients play important roles in both the innate and adaptive immune systems in the production of different types of cells.

In addition to this, vitamin A and zinc helps to maintain the integrity of the skin and lining of vital organs and the respiratory system (which are part of the innate immune system).

Vitamin B12 and iron are also essential for the production of haemoglobin which carries oxygen in the blood.

Vitamin C, E and selenium help to control inflammation by mopping up the impact of oxidative stress produced by free radicals that pierce cell walls causing the contents to leak.

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