Do you hate getting sick in winter?
You better fill your plate with plenty of these foods to strengthen
your immune system and protect yourself from flu and cold this
season. For your convenient shopping for fruits and vegetables, you
can order on onlinegrocery store in Gurgaon.
Why do you seem to get every bug that
passes through, while your friends remain healthy. Blame your immune
system – the network of cells and organs that fights off illness.
How often you get sick is partly genes, plus the viruses and
bacterias, you are exposed to. But lifestyle is also key - say
exercise, sleep and stress. Read on to know – how to get your
system in fighting shape watching what you eat.
Eat plenty of protein
Your body needs protein to make white
blood cells. White blood cells are backbone of your immune system.
Many protein rich foods - including fish and lean meat – provide
other nutrients, too, such as vitamin B, omega-3 fatty acid, zinc and
iron. So make sure you have protein at every meal. To ensure you are
having required amount of proteins, you can take 8 ounce of yogurt at
breakfast, a cup of beans with salad for lunch, a handful of almonds
for snack, and 3 ounce of chicken during dinner. You can also shop
online grocery store inGurgaon to buy these
products.
Load Up on immune boosting
vegetables and fruits
In addition to proteins, it's also
essential to eat good mix of produce to ensure getting an array of
nutrients. You should try to get 8 to 9 servings of vegetables or
fruits daily. This could help to reduce risk of cold by about 25%, as
per a research. Also, you should try to have at least two colors per
meal. You can add a veggie – shiitake mushrooms – which might
increase natural killer T cells.
Stock up on fish
Eat salmon, tuna or mackerel at least
twice a week. Such fatty fish varieties are rich in omega-3s which
help you reduce risk of respiratory infection by boosting your levels
of virus fighters, such as helper T cells.
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