Points for strengthening of diet

What foods are good to boost immune system?

Fruits like papaya, guava, apple, grapes, mango, oranges, tangerines, lemons, sweet lime and goose berries, all seasonal vegetables, including green leafy, and spices, legumes, millets, flesh foods and fish are among those with rich sources of nutrients.

Foods That Help You Build Lean Muscle

Eggs. Eggs contain high-quality protein, healthy fats and other important nutrients like B vitamins and choline (1).

Salmon. Salmon is a great choice for muscle building and overall health. ...

Chicken Breast. 

Greek Yogurt. 

Tuna. 

Lean Beef.

Soybeans.

Improving your diet

Keep track of how much you eat and don't eat more than you expend.

Eat a wide variety of foods every day.

Base your diet on cereals and whole grains.

Increase fruit and vegetable consumption.

Meet calcium requirements to ensure healthy teeth and bones.

Reduce fat, salt and sugar intake.

Drink plenty of water.

Eating right is about more than managing your weight. You’ve got to take in the right balance of nutrients, vitamins and minerals to keep all the systems in your body functioning properly, and to keep your bones and muscles strong and healthy.

In our weight-focused culture, it’s easy to get so focused on the fat and calories in the food we eat that we fail to consider how a particular meal will affect the entire body. 

Here are five of the best foods for healthy bones:

Yogurt. Most yogurts are fortified with vitamin D, and depending on the brand, you could get 30 percent of your daily calcium intake from yogurt.

Milk. Though it’s a staple in kids’ diets, many adults don’t drink milk. An eight-ounce glass of fat-free milk will provide you with 30 percent of your daily dose of calcium. Buy milk fortified with vitamin D, and you’ll get even more benefits.

Salmon and Tuna. Not only is it good for your heart, but salmon is also good for your bones! Just three ounces of sockeye salmon contains more than your full daily dose of vitamin D. Tuna is another great source of vitamin D, although it doesn’t contain quite as much as salmon (just about 39 percent of your daily dose).

Spinach. Don’t skip out on the greens, especially spinach. Just one cup of cooked spinach contains 25 percent of the daily recommended dose of calcium. It also contains plenty of fiber, iron and vitamin A. If you just can’t stomach spinach, make a fruit smoothie and add handful of fresh spinach. You’ll never know it’s there!

Fortified foods. Store-bought foods like orange juice and some cereals are fortified with vitamins and minerals like vitamin D and calcium. Just check the labels to be sure what you’re buying will actually be beneficial to building strong bones.

Conclusion

Eating a healthy diet and getting regular physical activity are key strategies to stay healthy and reduce the chance of developing many diseases. For a healthier diet, try to eat more of these foods: vegetables, fruits, whole grains, lean proteins, and some low-fat dairy products.

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