Micronutrients are one of the major groups of nutrients your body needs. They include vitamins and minerals.

They are important for energy production, immune function and blood clotting. Failing to get even those small quantities of micronutrients guarantees disease.

Rather than popping pills, you can eat various foods to boost your immune system.

Here we give you an insight into some of the most important micronutrients!


Vitamin B6 is a vitamin that benefits the central nervous system and metabolism. The group of B vitamins is important for proper cell function, helping with metabolism, creating blood cells, and keeping cells healthy.
Food containing vitamin B6: chicken, cereals, pork, potatoes, green beans, peas, lentils, bananas
Symptoms of lack of vitamin B6: skin rash, anaemia, diarrhoea, vomiting


Vitamin C plays a role in controlling infections and healing wounds and is a powerful antioxidant that can neutralise harmful molecules called free radicals. It is also needed to make collagen, a protein that is weaved throughout various systems in the body.
Food containing vitamin C: bell peppers, citrus fruits, broccoli, kiwi, jalapenos, blackcurrants, parsley
Symptoms of lack of vitamin C: bleeding, inflamed gum, delayed wound healing, oedema


Vitamin E has powerful antioxidant effects, protecting cells from oxidative damage by neutralising harmful free radicals. It is also needed for proper immune function.
Food containing vitamin E: sunflower seeds and oil, almonds, linseed, bell peppers, spinach
Symptoms of lack of vitamin E: muscle pain and weakness, tremors, affected reflexes


Vitamin D helps regulate the amount of calcium and phosphate in the body. These nutrients are needed to keep bones, teeth and muscles healthy. Vitamin D is also called the sunshine vitamin. Regular sun exposure is the most natural way to get vitamin D; however this does not work when your skin is covered with suncream. Good sources are also the flesh of fatty fish and fish liver oils.


Magnesium is an important mineral, playing a role in over 300 enzyme reactions in the human body. It regulates blood sugar levels, supports the immune system, and helps with muscle and nerve function.
Food containing magnesium: wholegrain bread, legumes, nuts, seeds, broccoli
Symptoms of lack of magnesium: muscular cramps, lack of concentration, inner restlessness, tiredness, irritability


Zinc supports growth during childhood as well as the immune system. Low zinc levels can increase a person’s risk of disease and illness. It enables the body to make proteins and DNA, contributes to wound healing, and has antioxidant properties.
Food containing zinc: beef, pork, fish, eggs, milk, cheese, nuts, sweetcorn, lentils, peas, soybeans
Symptoms of lack of zinc: diarrhoea, hair loss, poor wound healing, susceptibility to infection, loss of appetite, sensitivity to light


Sources: Harvard Medical School,,,,, NHS

Anja Frauboese,
Head of Corporate Communications & Marketing, Uniteam Global Business Services