What foods to eat to boost immunity?
If our body's immune system is strong, we can fight against various diseases. The immune system helps to fight against various diseases and bacteria. We need to increase our immunity to stay healthy.
For this, not only healthy eating but also adopting a healthy lifestyle is essential. Immunity also varies with age. As the body gets older, it becomes a little weaker. But proper nutrition, exercise, adequate sleep, positive thinking, and self-reliance also help maintain this ability.
The disease can affect people of any age. But those who have a strong immune system, if they are not infected with other diseases, they will not be affected by the disease. Patients with diabetes, thyroid, asthma should pay attention to their diet and lifestyle.
Coronavirus (Covid-19) infections are more common in people with low immunity. No cure has yet been found for its treatment. The body's immune system is important in reducing the risk of Covid-19 infection.
There are statistics that Covid-19 is more persecuting the chronically ill. So it is important to pay attention to your diary and food. We Nepalis pay less attention to food and lifestyle. There is a habit of eating too much fried food, processed food, junk food, and not exercising. So you need to change your daily routine to stay healthy and strengthen your immune system.
How to adopt a healthy lifestyle?
By adopting a healthy lifestyle, you can naturally strengthen your immune system and make it healthy.
Do's and don'ts
Don't smoke
Exercise regularly.
To increase the number of vegetables and fruits in the diet.
To keep the weight in balance.
Do not drink alcohol, even if you do it in small amounts.
Get enough sleep and rest.
Think positive
No stress.
Wash hands with soap and water to prevent infection.
What kind of food to eat
The government is in a state of stagnation now. You can't even go out of the house. Some may even try to get food. Some may have food at home. Homemade food contains more nutrients than market food. So if we eat the food at home well, it becomes healthy. Since food also determines our immune system, we should eat a healthy diet. Eat a balanced diet of protein, minerals, carbohydrates, fats, and vitamins. If there are no calories in the body, the body becomes weak.
Vitamin C.
Many people are now looking for vitamin C medicines in the market, but vitamin C found in natural foods is more beneficial and beneficial. For this, you should eat amla, lemon water, kiwi, junar, nuts, green vegetables, and greens.
Vitamin D
Vitamin D-rich foods should be eaten to increase immunity. Vitamin D can be found in the sun. It is also beneficial to sit in the light sun for a while.
Vitamin E
Vitamin E is considered to be a good vitamin for the skin. Dark green vegetables all come into it. Vitamin E is found in sunflower seeds, okra, almonds, avocado, broccoli, and spinach.
Vitamin B6
It produces blood cells. People with blood-related diseases have lower immunity. Such people should eat milk, sakharkhand, pistachio, gram, corn, and tofu. If blood cells don't work, no nutrients work. So it is very necessary.
Vitamin B12
Vitamin B12 is found especially in non-vegetarian foods. It is found in fish, meat, eggs, milk, and dairy products. It also boosts the immune system. Vitamin B12 deficiency can lead to anemia.
Minerals
Foods rich in minerals should also be eaten regularly to boost the body's immune system. Almonds, bean seeds, okra, almonds are rich in minerals.
Protein
Almonds, cashews, gram, sprouted beans are rich in protein. Protein can also be obtained from pulses, eggs, and fish. But since it can cause infection, it should be eaten carefully. After eating, it should be eaten only after cooking it with great pleasure. If you have any disease in the body, you should eat foods high in protein only on the advice of a doctor and a nutritionist.
Probiotic foods
Probiotic food improves digestion and improves the digestive system. Yogurt, cheese, gundrak, etc. improve digestion.
Natural antibiotics
Natural antibiotics work to balance blood circulation, balance sounds, and keep arteries healthy by reducing pain. They work to stave off external infections and prevent cell degeneration. Therefore, special attention should be paid to these foods. These elements can be found in garlic, ginger, turmeric, and water.
Gedagudi and dal are available in almost everyone's home. When germinated and eaten, it contains fiber, protein, and antioxidants. Such foods are also healthy.
Eat nutritious, liquid soups in your daily diet. The hot liquid warms the body, which does not cause a common cold. Vitamin and iron found in soup strengthen the immune system. Similarly, daily exercise, physical exercises like yogurt also helps to calm the mind and make it worry-free. It also strengthens the body's immune system.
Similarly, the habit of eating only freshly cooked food, not junk, and processed food should be developed from childhood. Children should be taught to walk for 30 minutes and exercise indoors instead of playing on television and mobile. Similarly, you should drink enough water. Feed children and the elderly every 2 to 3 hours. Feeding little by little but often. It is better to give hot food, walk for a while, ginger water, turmeric water to the old people as they get cold quickly.
