Health Tips: Consume these nutrients to make immunity strong and avoid diseases

Health Tips By increasing your immunity, you can get the benefit of better health. Nutrition-rich food is more important for people suffering from diseases like elderly, respiratory patients, liver patients, arthritis, diabetes.

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To improve nutrients immunity, proper nutrition is very important. If the body does not get the necessary nutrition, then the immunity remains weak, due to which the body is always struggling with some kind of problem. Good nutrition is the first step to control glucose for people with diabetes. By increasing your immunity, you can live a healthy life for a long time. Nutrition-rich food is even more important for the elderly, respiratory patients, liver patients, people suffering from diseases like arthritis, diabetes. To help you achieve optimal immune health, Dr. Irfan Sheikh, Head of Medical & Scientific Affairs, Abbott’s Nutrition Business, shares the key nutrients and their sources that can keep you strong.

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What should I eat to boost my immunity? - BHF

1. HMB (beta-hydroxy-beta-methylbutyrate)

It is formed naturally in the body from the breakdown of leucine, an essential amino acid, but only small amounts are converted to HMB in the nutrients body. It is present in avocado, sweet lime and cauliflower. 

2. Protein

Protein acts as a building block for every cell in the nutrients  body, such as muscles, bones, hormones, antibodies, etc. It is necessary to make antibodies and cells of the immune system. Eggs are an excellent source of protein, while chickpeas, cottage cheese, quinoa, Greek yogurt, peanuts and almonds also meet the body’s protein requirement. Dairy products should not be forgotten either.

3. Vitamin ‘A’

It helps in keeping the immune system healthy. Known as the “anti-infection vitamin,” this nutrient helps keep your skin, mouth, stomach, and lungs healthy, so they can better fight off infection. It is also important for good vision. Take it with some fat for better absorption. Lots of vitamins in sweet potato, pumpkin, carrot and spinach

4. Vitamin ‘C’

Vitamin ‘C’ also acts as an antioxidant and protects cells from damage. It also helps prevent anemia by helping us to absorb more iron from plant foods. Oranges are known to be the best source of  nutrients Vitamin ‘C’. Apart from oranges, some other things are also rich in vitamin ‘C’, such as kiwi, strawberries, broccoli, tomato, cauliflower and red pepper.

5. Vitamin ‘E’

Acts as an antioxidant and prevents damage caused by free radicals. Vitamin ‘E’ is a nutrient commonly found in many foods. Edible oils, seeds and nuts are excellent sources of it.

6. Vitamin ‘D’

Helps activate immune cells and promotes a strong immune system. Vitamin D3 is naturally present in some foods. These include fatty fish and fish liver oils, egg yolks, oranges and cheese.

7. Zinc

It is necessary for wound healing and reproduction of cells. This leads to the synthesis of new cells of the immune system. Zinc is also important for proper growth and development, especially during childhood, adolescence and pregnancy. Meat is an excellent source of zinc, especially red meat. Chickpeas, lentils and legumes are good sources of zinc for vegetarians. Seeds also add health to your diet and can help increase your zinc intake.

8. Fluids and Electrolytes

Taking in enough fluids (water) and electrolytes, such as sodium, potassium and chloride, helps regulate body temperature. It lubricates joints, keeps cells and tissues healthy, removes wastes, and helps the body retain fluids for better hydration. Many foods and drinks contain electrolytes, such as green leafy vegetables such as spinach, kale, and fruits such as bananas, plums, and dried apricots. Apart from these, electrolytes are also present in good quantity in legumes, lentils, nuts and sand seeds. Those at greater risk of a weakened immune system are those whose diets do not contain enough foods, who do not get enough foods containing important nutrients, who are malnourished, or who have diseases such as, In which additional support from nutrition is needed. With better health habits, you can lead a contented life.

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