Being energetic and motivated is challenging in this Covid-19 time. On top of that, if you fall ill, then it’s become worse. You should maintain a healthy diet to keep your immunity strong. The food you eat is the key to your body. If you want to have a strong body, then you should eat food packed with nutrients. Small changes in your life can make you stay away from all the diseases or infections.
To keep your body fit, you should eat healthily, stay hydrated, exercise daily, and sleep sufficiently. People intake pills to boost their immunity, but they can have side effects on your body.
A healthy diet will help you to fight all the diseases and infections. What to include and what not to include in your diet is still a big question. A person should always eat fresh fruit as they are highly beneficial for your body. Exercising daily will increase your metabolism and will also burn unnecessary fat from your body.
Best tips to keep your body healthy via simple things to include in your diet.
Easy ways to make your immune system stronger
Vitamin A
If you lack Vitamin A in your body, the most evident symptom can be your body’s inability to fight against infections. Vitamin A aids in strengthening your vision, bone growth, immunity, and reproduction. To avoid deficiency, you should include food items that are rich in Vitamin A in your diet. It includes-
- Carrot
- Spinach
- Sweet potatoes
- Leafy vegetables (dark green)
- Pumpkins
- Eggs
- Winter squash
- Cow’s milk
- Kale
Vitamin D
Vitamin D is more like a hormone for your body. It can also be known as the sunshine vitamin. It plays a critical part in boosting our immune system, strengthening the bones, and making them healthy. It has antimicrobial components which prevent you from getting ill or sick.
Vitamin D became popular recently due to its association with Covid-19. Though it is not scientifically proven how it reacts to Covid-19.
Sources for Vitamin D-
The Sun gives the most Vitamin D as our body makes this vitamin when we absorb UV rays from the Sun. You get a good amount of Vitamin D in the morning and late afternoon from the Sun.
There are limited food sources via which we can get this vitamin. But you can get them from-
- Mushrooms
- Salmon
- Yogurt
- Fortified Milk
- Egg yolks
- Cod liver oil
Zinc
It is highly essential for your body, and you should intake food rich in zinc. Zinc is a mineral that supports brain function, hormone balance, synthesis of DNA and proteins, and increases Immunity.
Lack of zinc can make you prone to infections. It supports the functioning of immune cells like macrophages and neutrophils. Zinc helps in fighting against viral infections like Covid-19 and other infections.
Sources of zinc are-
- Cashews
- Pumpkin seeds
- Yogurt
- Chickpeas
- Hemp Seeds
- Oatmeal
- Chicken Leg
- Beef
- Oysters
Iron
Iron plays a crucial role in your immunity as it helps to carry oxygen in your cells and makes RBCs. It is available in various forms. Iron helps in the growth and development of the body. It also helps in making hormones. Your body absorbs lots of iron.
Sources of Iron are-
- Legumes
- Beetroot
- Nuts & seeds
- Spinach
- Red meat
- Chicken
- Oyster
- Canned light tuna
- Beans
- Broccoli
- Kale
Selenium
It plays a crucial role in preventing the body from infections. Selenium can be easily obtained from animal sources.
Sources of selenium are-
- Seafood
- Cottage cheese
- Meat and liver
- Poultry
Summing Up
Good immunity will keep you healthy, take you far away from stress-related issues, and give you the energy to perform daily activities. Adding a few things to your diet will make your body stronger than in the past. Above are some ways to boost your immunity; if you want to find some more, below are more vitamins and minerals in your diet.
- Vitamin C
- Folate/ Folic Acid
- Vitamin E
- Probiotics
