Vitamin C is a powerful antioxidant that helps to protect cells from damage and supports the production of white blood cells that fight infections. Vitamin C cannot be stored in the body, so you need it in your diet every day.

Sources: Citrus fruits (such as oranges), peppers, strawberries, blackcurrants, broccoli, potatoes and HIMMENSE SHIFT, BOOST & CHARGE. 

Like vitamin C, vitamin E is an antioxidant that protects cells from damage. It also plays a role in strengthening the body's natural defence against illness and infection (the immune system). Research shows it is one of the most effective nutrients in immune function.

Sources: Nuts and seeds, Plant oils (such as rapeseed, sunflower, soya, corn and olive oil), and wheatgerm – found in cereals and cereal product.

Vitamin A, also known as retinol, is essential for the development and maintenance of the immune system. It helps to regulate the growth and differentiation of immune cells. Sources: cheese, eggs, oily fish, liver, fortified low-fat spreads, milk and yogurt. 

You can also get vitamin A by including good sources of beta-carotene in your diet, as the body can convert this into retinol. Sources of beta-carotene: yellow, red and green (leafy) vegetables, such as spinach, carrots, sweet potatoes and red peppers, and yellow fruit, such as mango, papaya and apricots.

Zinc promotes cellular reproduction and synthesis of new immune system cells. Many people don’t get enough zinc, especially those who adhere to a plant-based diet since most zinc-rich food sources are animal products.

Sources: Meat, shellfish, dairy foods, bread, cereal HIMMENSE BOOST & CHARGE.

Iron is important for the proper functioning of immune cells. It helps to transport oxygen to cells and is involved in the production of antibodies. If you don’t get enough iron, your body can’t make the haemoglobin (a red blood cell protein) that you need to move oxygen through your blood vessels, and it might lead to anaemia.

Sources: liver, red meat, beans (such as red kidney beans, edamame and chickpeas), nuts, dried fruit (such as apricots), fortified cereals and HIMMENSE CHARGE. 

Vitamin D activates and regulates immune system cells. It enhances the function of immune cells, including T cells and macrophages, that protect your body against pathogens. In fact, this vitamin is so important for immune function that low levels of vitamin D have been associated with increased risk of respiratory diseases.

Sources: Sunlight (but don’t forget the SPF protection!), HIMMENSE SHIFT, BOOST & CHARGE, oily fish, red meat, liver, egg yolks and fortified foods. NHS advice is that everyone should consider taking a daily vitamin D supplement during the autumn and winter.

Vitamin B6 is important for the production of antibodies and the development of immune cells. Your body cannot produce vitamin B6, so you must obtain it from foods or supplements.

Sources: Pork, poultry (such as chicken or turkey), peanuts, soya beans, oats, bananas, milk and HIMMENSE SHIFT, BOOST & CHARGE.

Vitamin B12 is vital for proper functioning of the immune system and a cofactor in controlling levels of the amino acid homocysteine. Clinical studies show that a deficiency in B12 and/or elevated levels of  homocysteine has been associated with many diseases.  Because vitamin B12 is a water-soluble vitamin, it cannot be stored in the body and must be obtained daily from diet or supplements. 

Sources: meat, fish, milk, cheese, eggs, some fortified cereals and HIMMENSE SHIFT, BOOST & CHARGE.

Folate (B9) is found in small amounts in many foods. The manmade form of folate is called folic acid. Adequate levels of folate are crucial for proper immune function, particularly during pregnancy. Folate, like the other B vitamins, is a water-soluble vitamin, so must be obtained daily from diet or supplements. 

Sources: Broccoli, brussel sprouts, leafy greens, peas, chickpea, kidney beans, liver, some fortified cereals and HIMMENSE CHARGE.

Selenium helps the immune system work properly. This antioxidant helps prevent damage to cells and tissues and helps lower oxidative stress in your body, which reduces inflammation and enhances immunity.

Sources: Brazil nuts, fish, meat, eggs and HIMMENSE SHIFT.