Suffering from frequent illnesses? Nutritionist tells us what to include in your diet to stay healthy

Nutritionist Israt Jahan Priyana's advice on what to do if you suffer from frequent illnesses

With the change of seasons, more or less everyone is affected by colds and coughs. However, many people are affected by coughs and colds again after recovering from colds and colds. In other words, one of the reasons for the decrease in immunity and the delay in detecting viruses entering the body is the lack of zinc in the daily diet.

Zinc boosts the body's immune system, prevents colds and coughs, rebuilds the skin, heals wounds after injuries and operations, brings a sense of taste to food, plays a role in the functioning of hormones - maintaining the function of insulin, thyroid and sexual hormones, and in increasing memory, as well as in the growth and development of children.

However, if you suffer from the mentioned problems, you should initially understand that there is a zinc deficiency. Israt Jahan Priyana, a nutritionist at Dream Fertility Care in Wari, the capital, and Hemayetpur Central Hospital in Savar, spoke to Channel 24 Online about what to include in your diet when you are frequently ill.

The nutritionist said that eggs, chickpeas, lentils, beef and liver, pumpkin seeds, sesame and sunflower seeds, and small fish are good sources of zinc. An adult male needs about 10-12 mg daily, adult women need about 8-10 mg daily, and pregnant mothers need about 11-13 mg daily.

She said that to ensure the zinc requirement throughout the day, it is possible to fill the deficiency on average by having half a cup of chickpeas, a cup of thick lentils, 1 tablespoon of pumpkin seeds, 1 tablespoon of sesame and sunflower seeds, 1-2 eggs, and 1-2 pieces of fish or meat. Also, consume half a cup to one cup of liver two days a week.