With seasonal change a lot of us face various health issues like flu, cough, cold and other infections. It is of utmost importance that we maintain a good lifestyle and eating habits. Certain food items are readily available that will help to boost immune system and prevent cold and flu and help cope up with weather changes.

Here are five types of important nutrients that one should ensure in their diet plan:

1. Vitamin C
   This is the most commonly known antioxidant. It is very essential to consume antioxidants in diet as they help to fight free radicals which are the unstable molecules formed in the body and tend to damage the immune system. It has been shown in many reports that Vitamin C helps boost immunity for those as well who are under stress. Food items like citrus fruits and juices such as orange and grapefruit, kiwi fruit, red and green peppers, broccoli and strawberries should be added in diet to ensure proper intake of vitamin C required by the body.
    
2. Vitamin E
   Just like Vitamin C, vitamin E is another powerful antioxidant. Multiple studies have suggested that ample levels of Vitamin E are required to maintain a healthy immune system. To fulfil the basic requirement of Vitamin E food items like wheat germ oil, almonds, sunflower seeds, peanut butter, and hazelnuts can be consumed.
    
3. Zinc
   It is one of the most essential minerals that are involved in the basic process of immune cell production. Research has proven that if zinc levels in the body are affected it can impair the immune system. Some food items that will fulfil the requirement of zinc in the body include baked beans, oysters, cashews, chickpeas, and raisin bran.
    
4. Carotenoids
   This is another type of antioxidant and is a class of pigments that occur naturally in various plants. These carotenoids after consumption get converted to Vitamin A that helps in the regulation of the immune system. Carotenoid rich food like carrots, kale, papaya, apricots, and mangoes help maintain the immune system.
    
5. Omega-3 Fatty Acids
   It is an essential fatty acid which is known to suppress inflammation and keep the immune system in check. Though the exact mechanism is not clear yet on how omega 3 fatty acid helps fight off infection it has been witnessed to protect against immune system-related disorders like rheumatoid arthritis, ulcerative colitis, and Crohn's disease. Oily fish, flaxseeds, walnuts are rich in omega 3 fatty acids and help serve the purpose.

Except for immunity-boosting food, it is also essential to maintain proper sleep patterns and do regular exercise to keep the body fit and manage stress in today’s stressful life. Although antioxidants are now available in form of supplements, it is advisable to take them naturally in the form of food items as they are often touted as natural immunity boosters. Food like garlic and probiotics like yogurt and green tea will also help boost the immune system. One can always seek advice from an expert who can help to choose the right diet plan to keep the body healthy to fight against infection.

Keep Healthy Keep Glowing!