Proper nutrition and hydration are vital for a stronger immune system and to lower risk of chronic illnesses and infectious diseases. So, you should eat a variety of fresh and unprocessed foods every day to get the vitamins, minerals, dietary fibre, protein and antioxidants your body needs.
Eat fresh and unprocessed foods every day
Eat fruits, vegetables, legumes (e.g. lentils, beans), nuts and whole grains (e.g. unprocessed maize, millet, oats, wheat, brown rice or starchy tubers or roots such as potato, yam, taro or cassava), and foods from animal sources (e.g. meat, fish, eggs and milk).
For snacks, choose raw vegetables and fresh fruit rather than foods that are high in sugar, fat or salt.
Do not overcook vegetables and fruit as this can lead to the loss of important vitamins.
When using canned or dried vegetables and fruit, choose varieties without added salt or sugar.
Drink enough water every day
Water is essential for life. Drink 8–10 cups of plain water every day, but you can also consume other drinks, fruits and vegetables that contain water, for example, lemon juice (diluted in water and unsweetened), tea and coffee. But be careful not to consume too much caffeine, and avoid sweetened fruit juices, syrups, fruit juice concentrates, fizzy and still drinks as they all contain sugar.
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