A vigorous immune system is the best defense against the onslaught of pathogens and improving your health starts with surfing onto the best online grocery store in Pakistan.

The food items we buy end up determining our eating habits so it is vital that we align our shopping patterns in a way that is conducive to our life goals. If the COVID 19 pandemic has proven anything it is the fact that our immunity is the strongest firewall we have against viruses, diseases and bacteria. Most people are becoming aware of the importance of a healthy immune system but awareness regarding dietary improvements for boosting immunity are still somewhat lacking. If you keep a healthy diet it can safeguard you from infections and toxins but unfortunately most of us don’t consume as many nutrient rich foods as we need to. Vegetables, fruits and several other foods have been proven by several researches to contain nutrients associated with providing a multitude of health benefits. The human body is a complicated machinery though and research findings are sometimes fuzzy, especially in relation to the way diet impacts our bodily functions but we can find enough clues to start making positive changes in our lifestyle.

Keep your eye on the prize

Minerals and vitamins are some of the most common substances present in healthy foods that help the body replenish its nutrients and give us vitality. It is also crucial to understand that popping a multivitamin or some other supplement once in a while or just eating a fruit right now won’t immediately beef up your immunity and prevent all sorts of diseases. It all boils down to the eating habits you have retained in the longer term, think of it as a war strategy: the way you prepare and train your troops in advance so that when the opposing army arrives you can give it a run for its money. That is, your immune system builds strength with a healthy diet, quality sleep and regular exercise over time which comes in really handy if some toxin, bacteria or viruses enter your system. Let’s take a look at some of the nutrients that help improve the immune system along with the foods that contain them.

Prevent infections with Vitamin C

A number of studies indicate that vitamin C may be associated with infection prevention and also with helping your body get rid of them sooner. While citrus fruits are commonly referred to as the go-to sources of vitamin C, there are plenty of other healthy sources that you can add to your routine diet to get other important nutrients along with Vitamin C. Some of these sources are spinach, bell peppers, kale, Brussels sprouts, papaya and strawberries. It is always a great idea to consult a dietician before making changes to your diet and vitamin C is commonly found in a myriad of foods so very few people ever really need to take supplements for it, unless otherwise recommended. If you are short on the foods rich in vitamin C just order online grocery delivery in Karachi and replenish your body.

Vitamins E, A and D are also crucial for success

Vitamin E is found to be a strong antioxidant according to research and it constitutes about 200 biochemical processes in the body. It can help ward off infections and is a vital nutrient for the body and immune system. Most plant based foods with high fat content contain vitamin E. If you want to enrich your diet by increasing its intake you can consider adding almonds, sunflower seeds, peanuts, hazelnuts, etc. to your diet. Vitamin A is another nutrient associated with infection fighting effects and it is found in foods like dairy, fish, meat, carrots, pumpkin, sweet potatoes, cantaloupe and green leafy veggies. Vitamin D does more than making your bones strong, it is also known to be one of the most crucial nutrients that support the immune system. One amazing source is obviously sunlight but if you are looking for food based sources you can consider sardines, mackerel, salmon and tuna.

Get your problems ironed out

Folate and iron are also on the list of nutrients considered important for healthy immune functions. Iron aids in carrying oxygen to the cells through the body and a deficiency of it can result in a number of health conditions. Folate is generally found in lentils, beans, avocados and fortified foods. In order to improve your iron intake you can consume more chicken, red meat, turkey, oysters, mussels, clams, broccoli, beans and kale.

There are other nutrients like zinc, selenium and a bunch of others that you can also add to your diet to improve your overall health along with boosting your immune system.