Countries around the world are imposing many collective measures to guard people against COVID-19, But, what we individually do in terms of upping our immunity is also important. Having a healthy, balanced diet, and eating adequately from all food groups plays a key role in a strong immune system.

A diet rich in vitamins and minerals is also important to improve immune system function. Besides, it is crucial to have seasonal fruits and vegetables and choose home-cooked foods to ensure food hygiene that help our bodies fight against COVID-19.

However, there are certain eating habits that weakens our immune system and thus vulnerable to deadly viruses – says health experts at SMILES.

Here is a list of poor eating habits that we must avoid to boost the immune system.

In order to meet your daily energy and protein requirements, you should not skip your breakfast- the most important meal of the day. Skipping breakfast may increase the amount you eat in other meals, leading to blood sugar imbalances. Adding egg( which is high in iron and vitamin A) to your breakfast can help support your immune system.

Be sure to have some snacks in between main meals to maintain your blood sugar balance, control appetite, and meet daily nutritional requirements. Snacks such as fruits and nuts that include almonds or walnuts can help increase body resistance by providing protein, vitamin, mineral, and fiber balance.

Say no to the monotonous diet. By eating adequate amounts and combining different types of foods, we increase their availability in our bodies. Make sure that your meals contain high-quality protein, iron and zinc from sources such as meat, fish and eggs, whole grains, and legumes with high fiber content and vitamin B.

Probiotics foods such as yoghurt, kefir, and homemade pickles are highly beneficial for the intestinal flora, which helps strengthen your immune system. But, consuming it in excessive amount harms the lining of your stomach. Moreover, consuming a lot of such can weaken your immune system and cause chronic diseases such as hypertension and heart diseases.

Drinking an adequate amount of water is essential for digestion, the absorption of nutrients, and getting rid of harmful bacteria from the body. Constipation, which can develop in the intestines as a result of inadequate water intake can directly affect the immune response. For this reason, water consumption should be distributed in a balanced manner

Protein is most important for the body to build and repair tissues, fight viral and bacterial infections. Low protein diet can reduce your immune response while consuming too much can cause kidney problems such as kidney stones. Therefore, taking adequate protein to the body helps strengthen the immune system.

Vitamin C plays an important role in protecting your body from viruses and infections. It is also an essential nutrient for healthy immune system response. Since vitamin C cannot be stored by the body, Make sure to regularly consume citrus fruits, mangoes, lemons, and tomatoes. Try to get your vitamin C from foods instead of relying on supplements.

Did you know that when you eat fast food your body will be loaded with harmful bacteria? Yes, the high fat, salt, and carbohydrates in fast foods or junk foods stimulate your immune system to jump into action. Besides, weakening your immune system fast foods raises your risk of developing heart diseases and diabetes.

A diet rich in salt does not only increase your blood pressure but also weakens your immune system that makes your body harder to fight off bacterial infections. However, excessive salt intake can also result in an increased risk of heart diseases and stroke. Therefore, reducing salt in your diet can give you extra years of life.

Now it is time to question your eating habits and form new healthy ones for a stronger immune system to prevent deadly viruses and diseases. Need more tips to strengthen your immune system or foods to boost immunity? Keep following our health experts in Bangalore at SMILES.