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The immune system of our body is the defense mechanism fighting external bacteria and diseases to maintain bodily health and organ functions smoothly. A person with a weak immune system is at a higher risk of falling ill compared to a person with a robust immune system in the same environment. But what makes our immune system healthy or weak?
There are a number of push factors responsible for the health of our immune system, including hereditary factors, living conditions, lifestyle, and, most importantly, diet. As the saying goes, you are what you eat! And rightfully so, because people with a balanced diet are proven to have healthy and strong immune systems and they infrequently catch diseases compared to people with weak immune systems and poor diets. In order to have a rich diet, it is essential to know the vital nutrients required by our bodies to perform their functions. This is why we have tabulated the essential vitamins along with their dietary source and the daily recommended intake for your convenience.
| VITAMIN | FOOD SOURCE | DAILY RECOMMENDED INTAKE |
|---|---|---|
| Vitamin A | Carrots and apricots | 5000 IU |
| Vitamin B1 | Lean meats, nuts, seeds, and whole grains | 1.5 mg |
| Vitamin B2 | Milk and dairy products, leafy green vegetables | 1.7 mg |
| Vitamin B3 | Fish and poultry | 20 mg |
| Vitamin B5 | Sweet potatoes and broccoli | 10 mg |
| Vitamin B6 | Nuts, banana, and avocado | 2 mg |
| Vitamin B7 | Nuts and dark chocolate | 300 µg |
| Vitamin B9 | Lentils, beets, and peanut butter | 400 µg |
| Vitamin B12 | Eggs, milk, and shellfish | 6 µg |
| Vitamin C | Citrus fruits | 60 mg |
| Vitamin D | Dairy and fish | 400 IU |
| Vitamin E | Mango and vegetable oils | 30 IU |
| Vitamin K | Beef | 80 µg |
| Choline | Eggs, meat, and fish | 400 mg |
If you feel you are not taking these foods in your diet on a daily basis, there is a high probability that you are lacking in these vital nutrients and should consult a doctor to add a supplement in your everyday routine.
Healthy immune systems do not only keep the flu away but also help you in cell production, maintaining collagen levels in your body, promote proper enzyme function, and take care of the bones and heart. This is where we come in! At Well & Blessed, we have a range of supplements therapeutic to improve immunity and deliver you a healthier lifestyle. Our wholesome range of supplements will help you combat both short-term and long-term problems and promise an overall healthy life.
