Health
Focus on enough protein, vitamins and minerals to boost immunity
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Health is defined by the World Health Organization as a state of total physical, mental and social well-being and is not simply illness or infirmity. Improving immunity and defense is important for good health. The immune system is certainly a system, not a single entity.
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Good nutrition is essential for a strong immune system that provides protection against new infectious diseases such as COVID -19 as well as seasonal diseases such as influenza, allergies, abnormal cell development and cancer. Energy intake should follow requirements, as both nutritional intake (obesity) and undernutrition can lead to weakened immunity. There is no single food or supplement that can prevent the disease. However, here are some options to help boost your overall immunity.
Get enough protein
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Proteins play an important role in the body’s immune system, especially in healing and recovery. Eat a variety of protein-rich foods, especially mixed proteins such as milk / dulce + cereal (grain), high quality proteins such as red chicken and fish eggs. At least 20-30 gm of protein should be included in each meal. You can also choose good quality protein supplements to supplement your protein needs.
focus on Vitamin And minerals
Vitamin A: Yellow and orange fruits and vegetables (mango, papaya, carrot) and sweet potatoes are excellent sources of vitamin A.
Vitamin C: A rich source of vitamin C in salads and cooked vegetables, lime dash promotes absorption of nutrients, especially iron. Other foods such as oranges, limes, guava, berries, tomatoes, and amla are good sources of vitamin C. We regularly recommend 1-2 seasonal fruits daily and fresh lime with your meal.
Vitamin D: Take regular sun exposure or support with supplements. Few foods are rich in vitamin D3, such as mushrooms, egg yolks, fortified dairy products, and meat.
zinc: Most protein-rich foods such as nuts, eggs, and milk are also good sources of zinc. Be sure to include these foods to meet the requirements of both of these nutrients. It is good zinc.
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Other nutrients such as vitamins B6, B12, copper, folic acid, selenium, and iron can also support the immune response and play a role in a healthy diet.
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A balanced diet consisting primarily of home-cooked and fresh foods helps build good intestinal bacteria and a strong defense mechanism. Indian cuisine utilizes excellent spices and herbs such as turmeric, garlic, ginger and onions. Include all of these spices in your dishes to improve digestion and boost immunity.
Hydration: Adequate hydration is important. Include fresh drinks such as buttermilk / soup and coconut water in your daily diet. Sugar drinks, juices, alcohol and milk are not included in the fluid intake.
Stress and sleep: Managing both of these helps regulate hormones and thereby your health.
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