It’s a proven that good health and nutrition is essential to fight with infection. A diet rich in certain vitamins and minerals can create a wall of immunity. We can include fruits and vegetables that are rich in beta-carotene, vitamin C & E and even zinc. These changes in the diet can surely help to fight the infection.
Superfoods like broccoli, mushrooms, and even kale are a few immunity boosters that we can include in our diet. They improve the immune system quite rapidly. We can also include all kinds of berries in the diet along with foods rich in omega-3 fatty acids – beans, flax seeds, and even some nuts. This will also help in boosting their memory.
We must include 8-9 glasses of water, as that will keep mucous membranes moist which can further lower the chances of cold and flu.
Various researches have proven that vitamin C is an important aspect of improving immunity, be it kids, adults or even elderly.
Fruits like oranges, papaya, kiwi, and guava are rich in vitamin C and they should be included in the diet. Also, veggies like eggplant, bell peppers, beetroots, spinach, and cauliflower are known to be quite rich in vitamin C and are good for immunity.
Some of the immunity-boosting herbs are garlic, ginseng, black cumin and liquorice. Include them in the diet in the form for tea or by adding them in food. This will not enhance the immunity but improve the gut as well.
Our diet must have low-sugar and low-fat foods that can comprise of whole grains and lean proteins. This will tend better overall health.
Some researchers have proven that vitamin E is vital for maintaining the overall health including immunity. Vitamin E is a powerful antioxidant that can protect from various infections, bacteria’s and viruses. Include soaked almonds, peanut butter in diet.
FROM AWARD-WINNING AUTHOR DR GOVIND SHUKLA, NUTRITION EXPERT
Govind Shukla, Specializes in Pharmacology, Toxicology, Nutraceuticals & Herbal Drugs has published More than 100 research papers in National & International Journals. He is also a reviewer of International Journal of Pharmacology & pharmacotherapeutics, Chief editor of IJPNR Journal & Freelance Medical Writer for Different publication Groups including Lambert Academic Publishing Saarbrucken, Germany.