Healthy Meal Plan to Boost Your Immunity

What you consume, consumes you! If you want to lead a healthy lifestyle then it is essential to feed your body with nutrient and vitamin-rich foods. To upkeep, a strong immune system, regular exercise, and a healthy meal plan are a must!

In case you want to strengthen your body against ailments like colds, flu, and other infections, then plan for a healthy diet. Include several power-packed foods and immune system boosters in your meal and see the changes in your lifestyle over a period of time. Food supplements work great at times but, nothing can beat the natural source of nutrition.

Following are the list of food items that you may include in your healthy meal plan;

Citrus fruits

Most of you know that vitamin C helps our body to prevent a lot of ailments like the cold. It helps build your immune system and increases the production of white blood cells in your body, which is a vital element to fight infections. More or less all citrus fruits are high in vitamin C, though, you may choose from the following to be included in your healthy or keto diet plan.

• oranges
• tangerines
• lemons or limes
• grapefruit
• Clementine

Also, as your body doesn’t store or produce Vitamin C, so it is recommended that you take a daily intake of Vitamin C rich food items as per an average proportion:

75 mg for women

90 mg for men

Peppers

An ounce of red bell peppers includes almost 3 times as much vitamin C as a Florida orange (that would be around 45 mg). They are rich in beta carotene.

In addition to boosting your immune system, vitamin C helps you keep up a healthy skin texture. Beta carotene, on the other hand, helps keep your eyes and skin healthy.

Broccoli

Broccoli is nothing less than a superfood as it is rich in vitamins and minerals. It contains vitamins A, C, and E, along with fiber and several antioxidants. Broccoli is one of the healthiest food items you may include in your everyday meals.

To get the maximum nutrient quotient from this veggie, just sauté or steam it and it is ready to be eaten!

Garlic

Another very crucial ingredient found in several cuisines of the world is Garlic. It is rich in zinc and adds an amazing flavor to your healthy meal plan. It is also an immunity booster and can be consumed empty stomach and acts as a prevailing anti-biotic. It works best if you consume this super-food before breakfast or simply add garlic to your daily diet.

Ginger

Ginger may help decrease inflammation and sore throat. It also helps cure nausea. Besides, this food item contains gingerol which has several medicinal properties. It can be used in fresh or dried form to be added to your healthy meal plans. It also helps in the digestion of what you consume throughout the day!

So, plan your diet carefully. Eat healthily and live well!