Hello, my diet conscious people !! Hope you are doing well and not consuming junk, So now we are going to discuss how to plan your diet food, what to have, and the best to eat.
As time passes we all have to face a lot of health challenges related to our diet food, immunity, etc and etc. But this time we are facing many more issues due to this Corona Virus pandemic. So keeping this in mind we all think to change our diet food schedule. We should think to intake healthy, immunity-boosting food.
No need to worry we are here for you, to help you to plan your diet !! Here you go :
1. Citrus Fruits
Vitamin C is thought to increase the making of white blood cells, which are key to fighting infections. With such a variety of options to choose from, it’s easy to add a squash of this vitamin to any meal. The right time to have this fruity food is between breakfast and lunchtime or in the evening time.
Popular citrus fruits include:
- Grapefruit
- Oranges
- Clementines
- Tangerines
- Lemons
- Limes
Because your body doesn’t produce or store it, you need to consume vitamin C on regular basis for continued health. The recommended daily amount for most adults is:
- 75 mg for women
- 90 mg for men
2. Red Bell Peppers
Red bell peppers contain almost 3 times as much vitamin C as a Florida orange. They are a rich source of beta carotene.
Besides boosting your immune system, vitamin C may help you maintain glowing skin. Beta carotene, which your body turns into vitamin A, helps keep your eyes and skin healthy.
3. Almonds
When it comes to preventing and fighting off bacteria, vitamin E tends to follow up with vitamin C. However, this powerful antioxidant is key to a healthy immune system.
It is a fat-soluble vitamin, which means it requires the presence of fat to be absorbed properly. The best time to have this nutritious dry fruit is early morning before or after breakfast.
4. Turmeric
You may know turmeric as a key ingredient in many fields. This bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis.
You can consume this at any time whenever you wish to.
5. Papaya
It is another fruit loaded with vitamin C. Papayas also has a digestive enzyme called papain that has anti-inflammatory effects.
They have decent amounts of potassium, magnesium, and folate, all of which are beneficial to your overall health. The best time to have this fruit is at breakfast. You won’t gain weight or fat if you are having papaya at breakfast… it’s my personal experience.
6. Kiwi
Like papayas, kiwi’s are naturally full of a ton of essential nutrients, including folate, potassium, vitamin K, and vitamin C.
Vitamin C boosts the white blood cells to fight infection, while kiwi’s other healthy vitamins keep the rest of your body functioning properly.
7. Poultry
When you are sick and you reach for chicken soup, it is more than just the medicinal effect that makes you feel better. The soup may help lower inflammation, which could improve symptoms of a cold.
This includes chicken and turkey which is high in vitamin B-6. It’s also important to the formation of new and healthy red blood cells. Have this energetic food at lunch or dinner time.
More ways to prevent infections
Variety is the key to proper nutrition. Having just one of these foods won’t be enough to help fight off the flu or other infections, even if you eat it constantly. You need to intake food with a gap of every 2-3 hours. Listen to serving sizes and suggested daily intake so that you don’t get too much of a single vitamin and too little of others.
Eating right is a great start and there are other undertakings you can do to protect you and your family from the flu, cold, and other illnesses.
