Following up to our previous post Bored In Lockdown? Try These, we hereby recommend a healthy and balanced diet - consisting of plenty of fresh fruits, vegetables and wholegrains so as to strengthen your immune system and hence maintain your fitness. The following are essential in supporting immunity and promoting weight loss. Let's dive into it!!
Copper: Plays a major role in maintaining a healthy body, including the normal functioning of the immune system. Copper therefore helps you make red blood cells, keep nerve cells healthy, break down fat, form collagen, and support the immune system. It is essential for growth and overall health. Food sources are lobsters, squids, oysters, nuts, beans, fruits and vegetables.
Omega-3 fatty acids are healthful and essential fats that can improve inflammation, insulin resistance, and several heart disease risk factors. They can also help fight depression and play an essential role in supporting your immune system, lose weight and combat obesity. Salmon, sardines, trout, catfish, herring, mackerel, chia seeds, flaxseeds, walnuts and spinach are all examples of Omega-3 fatty acids.
Vitamin D : Studies have suggested that Vitamin D may help protect against respiratory infections. The sunshine vitamin may also help prevent heart disease, ward off depression and boost weight loss. Egg yolk, sardines, salmon, shrimp and fortified foods such as orange juice, milk, yogurt and cereal are foods to eat to improve your vitamin D levels.
Iron's nutritional benefits of this nutrient range from boosting immunity and haemoglobin to eliminating fatigue and preserving many vital functions in the body. Some of the best food sources of iron include - egg, liver, beef, canned salmon, legumes ,nuts ,wholegrain cereals, dark leafy greens such as spinach, kale and broccoli.
Dietary fibre helps you lose weight and reduce belly fat, It reduces your risk of type 2 diabetes, heart disease and certain forms of cancer. It promotes healthier gut bacteria, which contribute to a healthy immune system. Fibre is essential for your digestive health and regular bowel movements among several other important bodily functions. Ensure that you get a variety of fibre from whole fruits, vegetables, and grains to lower cholesterol and blood sugar levels. Examples are broccoli, carrots, peas, beans, pulses, berries, pears, oranges, wholegrains, nuts and seeds.
In summary, good nutrition and regular physical activity are the backbone to a healthier life. Thank You.
PLEASE NOTE: It is advisable to consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.
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