Have you ever suffered from a cold just because of climate change? Have you ever suffered dietary problems after eating something? Are you prone to continuous infections? Then you must improve your immunity. The condition to resist disease by preventing its development in your body. It is important to have good immunity.
Fresh, healthy food plays a significant role in the improvement of the immunity system. Fresh fruits, vegetables, and other food items contain vital nutrients that help to improve the immunity system. To be healthy and strong we need vitamins and nutrients that are present in food. Therefore, a proper healthy diet is necessary. But, nowadays, we prefer unhealthy food and take a vitamin pill to improve our immunity. Just eating citrus food would not help you prevent cold. Not just food, but exercise and proper sleep are also important to keep your body healthy. Try to have vitamins and minerals from food rather than pills, expectations can be there.
Vitamin C is a vital nutrient that boosts the immunity system. As humans are not able to produce it themselves, so they need to take it. Vitamin C is present in many food items. It is an antioxidant. Hence, Vitamin C helps prevent or treat diseases. It is present in many foods’ substances. So, it is never recommended to take pills unless advised by doctors. This vitamin helps in the prevention of infection and reduces its stay. You should eat food with Vitamin C as it can prevent Covid-19. This vitamin is mostly known for the prevention of cold. The major contributors to vitamin C are citrus fruits. Other foodstuffs are tomato, potato, kiwi fruit, strawberries, red and green peppers, etc. Eating five servings of these fruits and vegetables daily will provide you with 200mg of Vitamin C.
Vitamin E has antioxidants properties. It not only improves immunity but also improves skin and eyes. It helps protects the health of cells. Vitamin E also helps in the prevention and treatment of cancer, heart health, cataract, etc. People with a deficiency should only take Vitamin E supplements. But it is exceedingly rare. Therefore, do not take vitamin E unless advised by a doctor. This vitamin helps in many biochemical reactions. Vitamin E is important for the function of the immunity system. It is usually deficient in people who have a low-fat diet. Hence, you should eat plants containing high-fat plants as they contain vitamin E oil. Vitamin E is present in almonds, peanuts, sunflower oil, hazelnuts, etc.
Vitamin A consists of antioxidant properties. It not only boosts immunity but also improves vision, growth, reproduction, cell division, and reproduction. This vitamin helps in the protection of cells from pathogens. Hence, preventing the disease. Vitamin A is present in green leafy vegetables like spinach. It is also found in great quantities in carrot, sweet potato, pumpkin, and butternut squash. Not only those dairy products and liver that is beef liver also has an abundant supply. People who have a poor diet or are suffering from diseases require vitamin A. Adults should take 700-900 mg of vitamin A daily. This vitamin is good to fight infection.
Vitamin D is an anti-inflammatory, antioxidant and protects brain cell activity. It is extremely useful for supporting the immunity system. Not only that, vitamin D is important for the absorption of calcium. It is not present in many food products. But your body makes it when exposed to sunlight. Though some factors affect the production of this vitamin. These factors include the time, season, skin pigmentation, etc. it can either increase the production or decrease. Vitamin D is present in fatty fishes like cod, salmon, mackerel, sardine, etc. For Vitamin D it is better to take supplements. As they guarantee the intake of the vitamin.
Iron is found in red blood cells. They have the work of transporting oxygen from the lung to the heart for the oxygenation of blood. This helps reduce fatigue, improves haemoglobin, and treats anemia. This is how it improves immunity. Human body stores iron if absorbed in excess. It is usually gained from daily food intake. But its deficiency can occur if someone is suffering from illness. Oxygen is important for the healing of damaged cells and tissues. It comes with the help of haemoglobin. Iron helps to boost haemoglobin in the blood. The human body can better absorb iron present in animal products. For improving iron, you must eat red meat, chicken, turkey, oysters, clams, etc. Some vegetables like kale, beans, and broccoli are also a reliable source of iron.
What you should consider eating?
A balanced diet consists of many more supplements. A balanced diet is the best as it contains all the contents required to keep your body healthy as well as improves immunity. Seek advice from your doctor about adding vitamins to your diet to boost your overall immune response. You can get these vitamins through supplements but they can have side effects. So, it is always better to go for the fruits and vegetables that contain those nutrients. Eating healthy and fresh will keep you away from diseases. It will also help you improve your muscles, eyesight, and skin. This will prevent you from pandemics like covid-19 to regular diseases like the common cold. So, A healthy diet a day keeps diseases away.