Good Lifestyle

Your immune system is the first line of defense against any disease and after months ofCOVID-19 [Feminine Spiking cases throughout the country, it is clear that all you can do to stay healthy is so important right now. In fact, much of the maintenance of a strongimmune system It has to do with what you eat regularly.

Make sure you eat a variety of power and you get your recommended daily allocation (GDR) of essential nutrients is crucial for the construction and maintenance of solid immunity. With that in mind, here are the top 5 essentials you should eat every day for nutrition, health and illness, according to James Necklace, Nutritionist of the Head toHuel, a nutritional meal company.

(And if you want to know what foods to avoid, see20 surprising foods that wreak havoc on your immune system.)

"Also known as vitamin" Sunshine ", our bodies can make vitamin D of the sunlight, which helps to support several different white blood cells to protect the body against foreign invaders", notes colleague.

Get enough vitamin D can be difficult if you do not spend time in the sun or regularly eating fatty fish, likeSalmon And the trout. "One of the best sources of vitamin D are as follows:eggs, "Notes to collect" followed by cheese, including Fontina, Muenster and Monterey. "If these are not in your regular diet, this can be consulted with your doctor to take a vitamin D supplement - taking into account thisVitamin D deficiency can actually increase your risk of death of COVID-19.

Vitamin C helps to support the production and function of the white blood cells of your body that attack bacteria and viruses, according to collar, which is why it is so important to get an adequate daily dose. "An Orange will suffice to hit your GDR," says necklace, "while a red pepper tripled the amount of vitamin C like an orange." Bingo! For more, check these5 foods rich in vitamin C that can help you protect yourself from COVID-19.

Omega-3 fats and omega-6 fats help regulate your immune system and are in several foods, including fatty fish, nuts and seeds. According to necklace, "we tend to have enough omega-6 in our diet, but a lot of difficulty consuming enough omega-3".

Consider adding more oily fish to your diet, or if you eat herbal, more linen and nuts to reach your omega-3 consumption, suggests a necklace. If you are confused on theDifference between OMEGA-3, -6 and -9?, Leave a registered dietitian explain.

To drink a lot of water is crucial to maintain a strong immune system. "The mucus in the mouth, the nose and the respiratory tract is on the front line when it comes to protecting our body against foreign invaders," says necklace. "If you are dehydrated, you will make less mucus, and it simply means that you will be less protected." Aim for drinking about eight glasses of water a day and be sure to avoid these16 foods and drinks when you aredehydrated.

"The protein is well known for its ability to contribute to muscle building, but it is also essential for supporting immunity because it is necessary to repair damaged tissues," Note Necklace. "Consume at least the GDR or above the protein will help keep the strong and solid immune systems." here is5 signs that you may not receive enough protein at this moment, and13 large protein alternatives if you can not find meat in your grocery store.