1. Protein

On an average 50 g Protein must be consumed on daily basis, But some researchers suggests that it should be consumed more than 50 g or 0.8 per kg according to your weight, Protein is one of the most essential nutrient one must have in his daily diet. It is considered as the building block of our body, because it is present everywhere in our cells,muscles,blood,enzymes and bones. due to which it makes special position in the diet. Though there are number of protein sources but some of the daily and easy source of protein are chickpeas, peanuts, soya , dairy products &  almonds.  

2. Liquid and Electrolytes

Whenever we talk or suggest someone to consume some liquid or Fluids then the first thing which comes to our mind is Water, because without it we cannot survive its one of the precious liquid. It is suggested to drink enough amount of liquids and electrolytes. It helps to remove the waste from our body & also keeps the body temperature  moderate. People are least aware of sources of electrolytes so, here are some suggested sources for it banana, leafy vegetables and prunes.

3. Zinc

It is involved in the production of immune cells, the maintenance of healthy cell membranes, and the regulation of inflammation. Zinc deficiency can weaken the immune system and increase the risk of infections.that zinc supplementation can improve immune function and reduce the duration and severity of respiratory infections, such as the common cold and flu. Zinc can also enhance the effectiveness of vaccines by increasing antibody production.

4. Selenium

This mineral has antioxidant properties and is important for the immune system’s function. Selenium can increase the production of antibodies and improve the activity of white blood cells that fight off pathogens. Selenium has also been shown to have antiviral effects and may help protect against viral infections.Selenium can be obtained from foods such as seafood, nuts, and whole grains.

5. Vitamin C

Vitamin C is one of the most well-known and widely used immune-boosting nutrients. It is a powerful antioxidant that helps protect cells from oxidative damage and also plays a crucial role in immune function.Good sources of vitamin C include citrus fruits, berries, kiwi, mango, pineapple, papaya, tomatoes, bell peppers, broccoli, and spinach. While it’s always best to get your vitamins and nutrients from whole foods, vitamin C supplements are also available in various forms, including tablets, capsules, and powders.

6. Vitamin E

Vitamin E can also help to increase the production of white blood cells, which are responsible for fighting off infections and viruses. Additionally, it may improve the function of immune cells and enhance the body’s response to vaccinations.

Good food sources of vitamin E include nuts and seeds (such as almonds, sunflower seeds, and hazelnuts), spinach, broccoli, avocados, and vegetable oils (such as sunflower and safflower oil). Vitamin E supplements are also available, but it is generally recommended to obtain nutrients from whole foods whenever possible.

7. Iron

Iron is essential for the production of hemoglobin, which carries oxygen to the body’s tissues. A deficiency in iron can weaken the immune system. Iron can be found in red meat, poultry, fish, beans, and fortified cereals.However, it’s important to note that too much iron can also be harmful to the body, and excessive iron intake can lead to iron overload, which can cause damage to organs such as the liver and heart.