You’ve to become a parent of yourself when it comes to taking care of your body and health.

A well-balanced diet filled with nutritious foods is your strongest defense against chronic and dangerous conditions such as diabetes , PCOD , heart diseases etc.
Numerous diseases and health conditions are rising in number these days. No one else is responsible for our health. We’ve to take responsible when it comes to taking
care of our health and it all starts with the right knowledge.

It’s important to understand what your body is asking for. Nowdays , people are falling sick because of low immunity and paying hospital bills because of lack of knowledge .
Following number of diets at the same time without understanding the nutrition value and importance of how food impacts the immune system.
To live a healthy lifestyle and to attain a fit body wholly depends on your mindset.

Let’s discuss of how food helps in building our immune system stronger!

Pattern of eating affects immune function in several ways.
The majority of foods consumed in Western diets are highly processed and have a lot
For instance, inflammatory proteins are more prevalent in foods and drinks that have a large impact on blood
sugar levels, such as soda, candy, sugary cereals, and sweet baked goods.of added sugar, which can cause the immune system to become inflamed.

All cells, including immune cells, require adequate nutrition as part of a balanced diet to remain healthy. It’s possible that some eating habits can better prepare the body for microbial assaults and excessive inflammation, but it’s unclear that any particular meals can provide more defense. Many micronutrients are necessary for the body’s immunological response at every stage. Vitamin C, vitamin D, zinc, selenium, iron, and protein (including the amino acid glutamine) are a few nutrients that have been found to be essential for the development and operation of immune cells. [3,4] Numerous foods made from plants and animals include them.

Top 10 foods you should include in your diet daily.

Citrus fruits

Grapes and other citrus fruits like oranges are great sources of vitamin C. Your immunity is enhanced by vitamin C, which shortens the length of your cold and cough symptoms.

Green and leafy veggies

Green vegetables like bottle guard , lady finger , beans, and leafy such as kale , spinach . green onions . lettuce etc should be consumed on a daily basis as they’re super meals , low in calories with wide array of benefits. You can have green vegetables in an interesting way like in salad form , sauted veggies tastes yumm! It’s in your hands how to make your food interesting . Leafy vegetables can be consumed by using them in your smoothies , soups , juices etc.

Green and leafy vegetables not just helps in boosting your immunity but helps you in

• Helps in weight loss
• Make your skin glow
• Supports bone health
• Controls toxins

Milk

In addition to the 12 other components in cow’s milk that are crucial for other aspects of human health, vitamin D is a good source of nutrition. In truth, milk is a crucial component of a diet that is essential for acquiring all the defenses required for proper development beginning in the first years of life.

Yogurt

Choose brands of yogurt that have been fortified with vitamin D since it can also be a fantastic source of this nutrient. Vitamin D is thought to strengthen our body’s natural defenses against sickness and aid in immune system regulation.
Purchase plain yogurt whenever possible rather than flavor- and sugar-laden varieties. Instead, you can sweeten plain yogurt on your own with some honey and wholesome fruits.

You can try these recipies for an interesting and yummy meals.

Nuts & Seeds

Vitamin E typically loses ground to vitamin C in the prevention and treatment of colds. However, a strong immune system depends on this antioxidant.

It is a fat-soluble vitamin, which implies that for adequate absorption, fat must be present. The vitamin is abundant in nuts, like almonds, which also contain good fats.

You can include Nuts & Seeds in your diet like :

• Smoothies
• Shakes
• Oatmeal
• Homemade nut bar
• Salads etc

Evening snacking or in between the meals , it’s better to snack on healthy stuff than finishing the full packet of processed chips and then skipping dinner. Here’s a list of Nuts & Seeds you can snack on.

Olive oil

The need of having a healthy immune system has never been greater. One of the many advantages of extra virgin olive oil (EVOO) for health is its high antioxidant content. Like every other system in the world, the immune system is only as strong as its weakest link.

Olives, the olive tree’s fruit, are used to make olive oil, a natural oil.11% of the oil is polyunsaturated, which includes omega-6 and omega-3 fatty acids, while 14% of the oil is saturated fat (1).One of the key factors contributing to the health advantages of extra-virgin olive oil may be its ability to reduce inflammation.

Protein

Protein is the most important component. Do you want to know why?

Our bodies are made of protein, which should be consumed in the proper amounts and in high-quality forms. A diet high in protein helps strengthen the immune system and assist in repairing damaged physical. components .We must take special care to maintain our protein levels because protein is responsible for healing injuries to body tissues. Those who contract the illness will experience serious cognitive problems, reduced awareness of taste, and a decreased appetite. So nutrition is vital.

You can increase your protein intake in the form of lentils,  legumes, peanuts, milk, yoghurt, cheese, eggs, white meat, soy, fish etc . Try to include protein rich food in every meal.

Sweet Potatoes

Sweet potato keeps you healthy as well as boosts your immune system. A great deal of the world consider sweet potatoes to be a staple food. Beta-carotene, Vitamin B6, Vitamin C, Potassium, Fibers, Minerals including iron and calcium, and Antioxidants are all high in sweet potatoes. The antioxidant beta-carotene is rich in sweet potatoes. The body transforms this beta-carotene into vitamin A. Your immunity will need to be strengthened in order to fight off diseases. Your digestive system stays healthy as a result.

Green tea

Green tea is loaded with disease-fighting antioxidants. It also have antiviral properties and could offer protection against illness and infection.

Green tea protects the body from oxidants and radicals, which boosts the immune system. It includes the strong antioxidant epigallocatechin (EGCC), which aids in preventing cell damage.
Further connected to help in weight loss and blood sugar control is the catechin included in green tea.
The delicate drink boosts “regulatory T cells” in the body, which have a high therapeutic potential to affect immune function and decrease autoimmune illnesses.

Dark Chocolate

Dark chocolate is a powerful source of anti-oxidants. There are several nutrients in dark chocolate that are good for your health. One of the best sources of antioxidants is cocoa, which is derived from the cacao tree’s seed.
According to studies, dark chocolate can enhance your health and reduce your risk of developing heart disease. But on the other hand , it should be consumed in moderation as it contain sugar and high calories.