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Boost Your Immune System Through, Eating, Sleeping Time, Exercise Habit

Ambreen is a research student and has great knowledge about a covid-19 disease, how to get rid of it by taking a healthy lifestyle.


Boost Your Immune System Through Eating,Sleeping Time, Exercise Habit

Lifestyle is the daily routine habits which we adopt to spend our lives, including which types of food we want to eat, and feel pleasure to do exercise, or not and how we spend our leisure time these things are more important aspects to keep us healthy. Lifestyle plays a vital role to keep our health ok.

Nowadays, Covid-19 is a disease that scared all of us, but we fight with it, if our immune system is strong, so it is the right time to adopt a healthy lifestyle to save our new generation. A healthy lifestyle is that which boosts your immune system through sleeping time, eating, exercise habits.

What We Have To Eat?

To attain a healthy lifestyle, it is very important that what we have to eat? At the time of Covid -19 disease, it is the necessity of time to take foods that improve our immune system White blood cells are very important to fight viruses' researches show that foods rich in fats are very harmful for the function of white blood cells and change the gut microbiota which is helpful for immunity. Fruits and vegetables are rich in fiber and add low calories to our body, fibre helps to lower the BMI which is important for immunity. Many types of research show that plant-based foods (vegetables, fruits) rich in beta-carotene, vitamin C, and vitamin E—that can boost immune function. A list of foods including fruits and vegetables is given below which increases immunity.

1. Contents and Function of Citrus Fruits

Citrus fruits are rich with vitamin C, important citrus foods are orange, grapefruit, clementines, tangerines, lemons, limes. In the citrus fruits, The main energy-producing constitutes are carbohydrates, as well as the least amount of energy production with citric acid. Folate and vitamin C are also very important water-soluble vitamins, Folate plays a very important role in the construction and growth activity of new cells. Vitamin C is very important for the repair of tissues, bones, teeth, skin, blood vessels, and wound healing. They also contain potassium which is a very important electrolyte to maintain water of the body and acid balance.

Phytochemicals are also present in citrus fruits naturally occurring compounds as according to Steinmetz and Potter, (1991) their physiological effects protect from different chronic diseases, including cancer and heart disease.

2. Red Bell Peppers

Red bell pepper three-time rich in vitamin c than a Florida orange. and also contain beta carotene.

3.. Broccoli

Broccoli is rich in vitamins A, B, C, and many antioxidants which boost our immunity to fight diseases.

4. Garlic

Garlic is very important to boost the immunity of the has antibiotics properties due to which it is very helpful to maintain the digestive system and is flushed out toxic material from the body.

5. Ginger

Ginger contains very important content gingerol which have medicinal properties and helps to treat nausea, chronic digestion problem, to reduce cancer cells, lower the blood sugar, reduce the cholesterol, boost the immunity.


This vegetable is a rich source of vitamin c and also contains beta carotene and antioxidants. The essential amino acid composition of these leaves is given in the table.


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It is a rich source of vitamin D . which protects our body from harmful diseases.


Almonds are very nutritious nuts to improve immunity it contains vitamin E and adult need only 15mg vitamin E per day.

9.Sunflower Seeds

Sunflower seeds are rich in phosphorous, magnesium, and vitamins B-6 and E. vitamin E plays a very vital role in boosting immunity.


Turmeric is a very important herb to cure many diseases it has antiseptic properties that have a high amount of curcumin, which is an immune booster, very helpful to reduce exercise-induced muscle damage.

11.Green Tea

Green tea contains flavonoids, epigallocatechin gallate, amino acid L-theanine, flavonoids, and epigallocatechin gallate are a powerful antioxidant. amino acid L-theanine is germ-fighting content.


Papaya contains potassium, folate these are very good for health, enzyme papain which has anti-inflammatory effects and also has digestive properties.


Kiwi is a very beneficial fruit and rich in essential contents like potassium, folate, vitamin C, vitamin K.It is an immunity booster fruit.


Seafood is a very nutritious food and rich in protein,omega-3 fatty acids, and rich vitamins A, B, D and contains the different minerals calcium, selenium, phosphorus, iron, zinc, iodine, magnesium, and potassium and it is an immune booster.

Sleeping Time

Sleeping time and hours are very important to boost our immunity so try to go to the bed early as possible and take uninterrupted sleep, scientific researches prove that the body repair, regenerate, and recover during sleep so our body fights with many infections during sleep and proper sleep very important for mental health, lower the risk of heart attack, lower inflammation.

How We Spend Leisure Time?

Leisure time is very important for adopting a healthy lifestyle, In the time of Covid-19 exercises, brainstorming activities, indoor games, and good hobbies are very vital role play to boost immunity.


Liu, Y., Heying, E., & Tanumihardjo, S.( 2012). History, Global Distribution, and Nutritional Importance of Citrus Fruits. Retrieved from

Suni, E.(2020). How Much Sleep Do We Really Need? - Sleep Foundation. Retrieved from

S.K. Roy, A.K. Chakrabarti. (2003). VEGETABLES OF TEMPERATE CLIMATES | Commercial and Dietary Importance. Encyclopedia of Food Sciences and Nutrition (2nd Ed).

Prabhakaran Nair, K.P.( 2013). Ginger as a Spice and Flavorant

, The Agronomy and Economy of Turmeric and Ginger.

Exercise - Wikipedia. Retrieved from

Essentials of Healthy Eating: A Guide - NCBI - NIH.Retrieved from

Chaput, J., Dutil, C., Kanyinga, H.(2018).Sleeping hours: what is the ideal number and how does age ....Retrieved from

Steinmetz, K. & Potter, J. (1991). Vegetables, fruit, and cancer, II. Mechanisms. Cancer Causes and Control, 2: 427-442

Energy booster citrus fruits

Energy booster citrus fruits

Nutritional Composition of Ginger (Ground)

ND = Not detected.

a.Composition of Foods: Spices and Herbs, USDA, Agricultural Handbook 8, 2 January 1977.
b.The nutritional composition of spices. ASTA Research Committee, February 1977.
Source: Tainter and Grenis (2001).

CompositionUSDA Handbook 8-2aASTAb



Water (g)



Food energy (kcal)



Protein (g)



Fat (g)



Carbohydrates (g)



Ash (g)



Calcium (g)



Phosphorus (mg)



Sodium (mg)



Potassium (mg)



Iron (mg)



Thiamine (mg)



Riboflavin (mg)



Niacin (mg)



Ascorbic acid (mg)



Vitamin activity (RE)



Essential amino acids content (g) of Spinach per 100 g protein

Source: Gopalan C, Sastri BVR, Balasubramanian SC, Rao BSN, Deosthale YG, and Pant KC (1999) Nutritive value of Indian Foods. Hyderabad: National Institute of Nutrition.

Amino acidsSpinach





















Sleep duration estimates of Canadians (dashed line) compared with the sleep duration recommendation ranges (solid lines).

Sleep duration estimates of Canadians (dashed line) compared with the sleep duration recommendation ranges (solid lines).

Source:( Suni,2020)

 Age RangeRecommended Hours of Sleep


0-3 months old

14-17 hours


4-11 months old

12-15 hours


1-2 years old

11-14 hours


3-5 years old

10-13 hours


6-13 years old

9-11 hours


14-17 years old

8-10 hours

Young Adult

18-25 years old

7-9 hours


26-64 years old

7-9 hours

Older Adult

65 or more years old

7-8 hours

Samsung Galaxy S20 FE 5G

Healthy eating pyramid

Healthy eating pyramid

Exercises maintain a healthy lifestyle

Exercises maintain a healthy lifestyle

Acer Aspire 5 Slim Laptop

This content reflects the personal opinions of the author. It is accurate and true to the best of the author’s knowledge and should not be substituted for impartial fact or advice in legal, political, or personal matters.

© 2020 Ambreen Behzad


Ambreen Behzad (author) from Karachi,Pakistan on November 02, 2020:


Very good information keep it up on November 02, 2020:

Very good information keep it up

Nadeem on October 30, 2020:

Hidden Talent.


Yasir Hakeem on October 29, 2020:

Excellent effort. Very informative and knowledgeable. Great work. Keep it up.

Awais Qamar on October 29, 2020:

Very informative and relevant article according to these days keep it up good job.

Rabia Fayyaz on October 29, 2020:

Very beneficial article

Tanveer Arzoo on October 29, 2020:

Masha Allah .....much information in an easy way.....sleeping time chart is somewhat new ....keep it up

Mehreen yasir on October 27, 2020:

Mashallah keep it up .Very informative article.

Fida Hussain on October 27, 2020:

Good Article and very informative

Azan on October 27, 2020:

Good chachi

Aisha Minhas on October 27, 2020:

Very good

Naheed Anwar on October 27, 2020:

Very informative article for healthy lifestyle

Ambreen Behzad (author) from Karachi,Pakistan on October 26, 2020:

Thanks for appreciation

Shahzad on October 26, 2020:

Good article

Shahzad on October 26, 2020:

Good job

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