🥦 Why Nutrition Matters for Immunity
Your immune system depends on nutrients from food to build and repair cells, produce antibodies, and protect you from bacteria and viruses. When you eat a balanced, diverse diet, your body gets the tools it needs to stay resilient.
🍲 1. Eat a Variety of Fruits and Vegetables
Colorful fruits and vegetables provide vitamins A, C, and E, which protect the body from free radicals and support white blood cell activity.
Try adding pawpaw, orange, mango, banana, garden eggs, kontomire, carrots, and tomatoes to your daily meals.
Blend fresh fruits into smoothies or enjoy them as snacks instead of sugary drinks.
🫘 2. Include Plant-Based Proteins
Protein helps the body build immune cells and repair tissues after infection.
Good sources include beans, groundnuts, lentils, eggs, and soy-based foods. Combining them with whole grains like rice or corn gives you complete nutrition.
🧄 3. Use Natural Spices and Herbs
Traditional spices do more than add flavor — they have healing power.
Ginger, garlic, turmeric, dawadawa, and prekese have anti-inflammatory and antimicrobial properties that help fight infections naturally.
Add them to soups and stews for both taste and health benefits.
🥣 4. Choose Whole, Unprocessed Foods
Refined and highly processed foods weaken the immune system over time. Choose:
Whole grains like brown rice, millet, or oats.
Healthy fats from avocado, palm fruit, and groundnuts to support cell health.
Avoid excess sugar, salt, and fried foods that can trigger inflammation.
💧 5. Stay Hydrated
Water helps transport nutrients, remove toxins, and keep the body’s systems working properly.
Aim for at least 6–8 cups of water daily, and include light herbal teas like moringa or sobolo (without sugar).
🌞 6. Lifestyle Tips That Support Immunity
Nutrition works best when paired with healthy habits:
Get enough rest and sleep
Engage in light physical activity like walking or stretching
Manage stress
Avoid alcohol and smoking, as they suppress immune function