Immune System, simply a network of cells and protein that acts as the defender for our body against the invaders such as viruses, bacteria and others and help us stay away from the infectious disease. A good immunity system is the most important need of a healthy body. After the COVID-19 outbreak, a good immunity or immune system has become the most important need ever.

It is much essential now to get your immune system, in tip-top shape, as only your strong immune system can protect you from coronavirus infection and prevent the COVID-19 disease to affect you. Now question is how to build a strong immunity?

Well, you will be surprised to know that you don’t need to do very big and difficult steps or actions for a strong immunity, instead you need to bring some changes in your diet. Simply if we say, to build a strong immunity system in your body, you need to take a balanced diet, a diet that consists of all the essential micro and macro nutrients, in the reasonable quantity.

Here we are discussing about some essential nutrients for your strong immunity system and the sources (food) from where you can get them:

Vitamin A (Beta Carotene)

We all are well known about this nutrient, if you remember, in standard 4^th or 5^th, you must have read about this. We were taught that deficiency of Vitamin A in body causes night blindness disease. Well, now you must also learn that vitamin A is an essential element for a strong immunity. This vitamin assists with the health of your intestines and respiratory system.

You must include vitamin A in your diet, if you are trying to boost your immunity. You can include vegetables like carrots, sweet potato, spinach, broccoli and red bell peppers in your diet, these are the rich sources of Vitamin A.

Vitamin C

Vitamin C, a vitamin whose deficiency in your body causes Scurvy disease, well it is also an essential nutrient that help you boost your immune system and increase your body’s disease fighting capacity. It helps stimulates the formation of antibodies.

To get vitamin C in ample amount you must include citrus fruits (like lemon, orange, kiwi), strawberries and red bell paper in your diet. Do remember citrus fruits are the rich source of Vitamin C.

Vitamin E 

Deficiency of Vitamin E in body causes weakness in muscles and anemia disorder in humans. Vitamin E also help you strengthen your immunity system. This nutrient promotes the neutralization of free radicals by working as an antioxidant.  

You must include Vitamin E rich source food like vegetable oils, nuts, seeds and avocado in your diet, this will help you boost your immunity system.

Zinc

Deficiency of Zinc in our body directly impacts the immunity system and leads to immunity dysfunction. Thus, it is very essential to maintain the required amount of zinc in our body. There are many zinc-dependent enzymes in our body that need zinc for their activation and boost our immunity.

Include zinc rich foods like beans, seeds, nuts, meat, poultry (eggs and chicken meat) and seafood, in your diet, these sources will fulfill the zinc requirement in your body.

Protein

One of the most essential element for your strong immunity is protein. You must be aware that protein is made up amino acids which is an essential element for the proper functioning of T-cells in our body. T-cells are held responsible for protecting a body from the expose of pathogens. Thus, it is must to include proper amount of protein in your body.

One must include meats, poultry, seafood, eggs, beans, nuts, pulses, soya beans, and milk in their diet to get ample amount of protein. One can also take supplements of cod liver oil, as they are taken as the richest source of protein.

Above mentioned are the essential elements that help boost your immunity system. Eat these nutrients in moderation and don’t go overboard. Along with that, you must follow these good habits that also helps you boost your immunity.

1. Drink Plenty Of Water: Water intake is also essential for a strong immunity. Staying hydrated help aiding your digestive problems and prevent possible pathogens like a virus or bacteria from getting into the eyes, nose and mouth.
2. Enough and Sound Sleep: A sound sleep for around 7-9 hours each night helps your body fight off sickness.
3. Include Exercise In Daily Routine: Exercises helps your body maintain a healthy immune system.

When you have a strong immunity, you are free of infectious disease, like cold & cough, common flu, seasonal fevers and others, thus it is essential to build a strong immunity.

Thank you.