বাংলাদেশ প্রতিবন্ধী বিদ্যালয় সমন্বয় পরিষদ ঘোষিত আগামী ২১ জুলাই কর্মসূচী সফল করার লক্ষ্যে কুড়িগ্রামে সভা অনুষ্ঠিত

 

Here is the English version of your request:

"Which vitamins help boost the immune system?"

1. Vitamin C – Helps stimulate the production of white blood cells and acts as a powerful antioxidant.

2. Vitamin D – Enhances the pathogen-fighting effects of white blood cells and helps reduce inflammation.

3. Vitamin E – A powerful antioxidant that helps the body fight off infection.

4. Vitamin A – Supports the health of the skin and tissues in the respiratory and intestinal systems.

5. Vitamin B6 – Vital for supporting biochemical reactions in the immune system.

6. Folate (Vitamin B9) – Helps in the formation of new cells and supports immune function.

7. Vitamin B12 – Plays a role in the production of white blood cells, which are crucial for immune defense.

1. Vitamin C

• Foods: Oranges, lemons, strawberries, kiwi, guava, bell peppers, broccoli, spinach

• Tip: Fresh, raw fruits and vegetables retain the most Vitamin C.

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2. Vitamin D   

• Foods: Fatty fish (salmon, mackerel, sardines), fortified milk and cereals, egg yolks, mushrooms (especially UV-exposed)

• Also from: Sunlight exposure helps the body produce Vitamin D.

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3. Vitamin E

• Foods: Almonds, sunflower seeds, hazelnuts, peanuts, spinach, avocado, vegetable oils (sunflower, safflower)

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4. Vitamin A

• Foods: Carrots, sweet potatoes, pumpkin, spinach, kale (rich in beta-carotene, which converts to Vitamin A), liver, eggs, dairy products 

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5. Vitamin B6

• Foods: Chicken, turkey, salmon, tuna, bananas, fortified cereals, potatoes, chickpeas

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6. Folate (Vitamin B9)

• Foods: Leafy greens (spinach, kale), lentils, beans, peas, citrus fruits, avocados, fortified grains

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7. Vitamin B12

• Foods: Meat, fish, poultry, dairy products, eggs, fortified plant-based milks and cereals (especially important for vegetarians/vegans)