Role of Vitamins

Role of vitamins as immune boosters

A combination of different vitamins found in various fruits and other foods can help in making the body’s defense mechanism stronger. Boosting immunity is important for the body to fight and prevent many viruses and infections. Vitamins are the key elements essential to boost the immune system.

Vitamin A

Vitamin A takes part in the production of white blood cells in the bone marrow. White blood cells can fight the virus and eradicate the infection.

Vitamin A can be found in vegetables like carrots, spinach, broccoli, cabbage. And is also found in dairy products like milk and butter and fruits like watermelons, apricot, and mango.

The recommended daily intake is 600µg.

Vitamin B complex

Vitamin B is not a single vitamin but a complex of eight vitamins. These vitamins complex plays various functions in strengthening the immune system. Vitamin B9 and vitamin B12 promote the production of white blood cells while vitamin B6 increases energy level and immunity.

Fruits like avocado, strawberry, and banana contain numerous amounts of vitamin B, while milk and yogurt and chicken also have vitamin B in sufficient quantities.

The recommended daily intake is 1-6mg.

Vitamin C

Vitamin C is the most important micronutrient and is most widely consumed throughout the world. It has been known for centuries for playing a role in boosting immunity and fighting cold and flu. Vitamin C increases the production of interferons, a protein that helps the immune cells to fight viral infections.

Vitamin C is found in citrus fruits like oranges and lemons, limes, guava, and grapefruits. In addition to this, it can be found in other foods like red bell peppers.

The recommended daily dose is 75mg.

Vitamin E

Vitamin E helps the immune system through its antioxidant and free radicals scavenging property. It helps cells to regenerate and work properly.

It can be found in walnuts, almonds, peanuts, sunflower seeds, spinach, and broccoli.

The recommended daily intake is 10mg.

Vitamin K

Vitamin K is a fat-soluble vitamin. It acts as a co-factor for many plasma proteins that strengthen our innate immunity.

Vitamin K is found in green leafy vegetables such as kale, spinach, cauliflower. Also found in fish, liver, meat, and eggs, and fruits like kiwi, avocado, and pomegranate.

The recommended daily intake is 80µg.

A vitamin-rich diet filled with fruits, vegetables, and other whole foods can help to increase immunity naturally, but if you choose to take supplements it is essential to take those that are derived from natural fruit sources and are free from fillers or toxins.

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