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Your immune system is your body’s personal bodyguard, defending you against illness and helping you heal more quickly when you do fall sick. Rest, exercise, and stress levels are important, but what you eat has a strong influence on keeping that bodyguard healthy and in top condition. Let's take a look at some nutrition tips that can help strengthen your immune system. In a conversation with Jagran English, Dr. Shabana Parveen, Clinical Nutritionist at Artemis Hospital in Gurgaon, shared 10 nutritional tips to boost your immune system:

1. Eat More Fruits And Vegetables

Fruits and vegetables are rich in vitamins, minerals, and antioxidants. Vitamin C, found in oranges, strawberries, kiwis, and bell peppers, helps increase white blood cells that fight infections. Leafy greens such as spinach and broccoli also support immune function.

2. Include Protein In Every Meal

Protein is essential for the repair and construction of body tissues, including immune system tissues. Include eggs, milk, chicken, fish, lentils, and beans in your diet. These also provide zinc and iron, which are crucial for immune cell function.

3. Add Healthy Fats

Healthy fats like omega-3 fatty acids, found in fish, walnuts, and flaxseeds, help reduce inflammation and enhance immune response. Use olive oil or mustard oil for cooking.

4. Stay Hydrated

Water helps carry nutrients to your cells and removes toxins. Aim for at least 8–10 glasses of water daily. Herbal teas, coconut water, and soups are also good sources of hydration.

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5. Don’t Skip Vitamin D

Vitamin D supports the production of immune cells. While natural sunlight is the best source, you can also get it from egg yolks, mushrooms, fortified milk, and fatty fish.

6. Choose Whole Grains

Whole grains like oats, brown rice, and whole wheat contain B vitamins and fiber, which aid gut health. A healthy gut improves your body’s ability to fight infections.

7. Limit Processed Foods

Packaged foods, sweetened beverages, and fast food can weaken immunity over time. Excess sugar reduces the ability of white blood cells to kill germs.

8. Add Spices And Herbs

Garlic, turmeric, ginger, and tulsi have natural anti-inflammatory and antimicrobial properties. They help your body fight off viruses and bacteria.

9. Probiotics Are Your Friends

Probiotics found in curd and fermented foods like idli, dosa, and pickles help maintain gut health, which is directly linked to immune strength.

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10. Avoid Deficiencies

Monitor your levels of essential vitamins and minerals, particularly B12, iron, and zinc. These are vital for immune function, and deficiencies can reduce your body’s ability to fight infections, leaving you more prone to illness and fatigue.

Finally, Dr. Shabana Parveen emphasized that having a balanced and varied diet is crucial. Combine these nutrition tips with good sleep, stress management, and regular exercise to strengthen your immunity and maintain overall health.