Eat foods that are high in cakcium, minerals, proteins and vitamins.
Examples:
210g of salmon = 450mg of calcium
1 cup of bake beans = 300mg calcium
1glass of milk = 300 mg calcium
1 kg of brocolli = 300mg calcium
1 tub of yoghurt = 266mg of calcium
1 slice of cheese = 137mg of calcium
To prevent cold:
Orange juice (for vitamin C)
Oatmeal, bananas, fish, chicken & turkey (for production of white blood cell)
Apple, cranberries & tomato sauce (for flavonoids and anti-inflmmatory substances)
Besides that to fight FATIGUE you also need to
- Get some fresh air
- Take a walk
- Drink more water
- Choose your lunch wisely
- Have a snack