Eat enough protein from foods like eggs, fish, poultry, beans, lentils, tofu, and yogurt
Include zinc-rich foods such as oysters, beef, pumpkin seeds, chickpeas, and nuts
Get enough vitamin D from sunlight, fortified foods, fatty fish, and supplements if needed
Eat vitamin C-rich foods like citrus fruits, berries, kiwi, bell peppers, and broccoli
Include selenium-rich foods such as Brazil nuts, tuna, eggs, and sunflower seeds
Eat a variety of colorful fruits and vegetables every day
Choose whole grains over refined grains
Include healthy fats from olive oil, avocados, nuts, seeds, and fatty fish
Stay physically active with regular moderate exercise
Get adequate sleep every night
Manage stress with relaxation practices, breathing exercises, or meditation
Stay hydrated throughout the day
Maintain a healthy body weight
Avoid smoking and limit alcohol intake
Practice good hygiene and reduce unnecessary exposure to infections
Treat nutrient deficiencies with guidance from a healthcare professional
Consider probiotics from fermented foods like yogurt, kefir, sauerkraut, and kimchi
Limit ultra-processed foods and added sugars
Spend time outdoors for natural sunlight exposure when appropriate