MUST-HAVES IN YOUR DAILY MEAL

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MUST-HAVES IN YOUR DAILY MEAL 

“The food you eat can either be the safest and most powerful form of medicine or the slowest form of poison.”      

  • Ann Wigmore




Every 28 days, your skin replaces itself. Your body makes these new cells from what you eat. What you eat literally becomes you. Every time you eat or drink you are either feeding disease or fighting it.

As we are fighting a deadly disease –COVID19 it becomes essential to improve our diet because there is no vaccine available as of now. We need to boost our immunity if we want a fighting chance against the virus. Here’s how


1. VITAMIN C

Antioxidant 

Protects cells from harmful molecules

Strengthens body’s natural defenses.


Found in:

Spinach, Broccoli, cabbage, tomatoes, kiwis, oranges, papaya, and kale.


Daily intake-

Adults: 65-90 mg/day

2. VITAMIN A

Aids to respiratory system’s health

Acts as an antioxidant

Formation and maintenance of blood cells

Found in: Carrots, sweet potatoes, spinach, and more

Daily intake: 

Adults: 700-900 mcg RAE

3. Protein

Essential for cells that fight against pathogens

The building block of bones, muscles, cartilage, and skin

Responsible for efficient digestion


Found in: Eggs, nuts, beans, dairy products, and more.


Daily intake: 0.8 gram of protein per kg of body weight


4. ZINC

Helps to fight infections 

Improves metabolism

Keeps blood sugar level steady.


Found in: Whole grains, beans, nuts, and more.


Daily intake: 

For adults: 8mg/day



A balanced inclusion of these vitamins and protein etc. in your daily meal will reap incredible benefits for your health. 

You can’t control everything in your life but you can control what you put in your body.




Article by: Aastha Soni


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