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15 Fruits and Vegetables to Boost the Body’s Immune System. It’s important in pandemic times!

Make sure these 15 vegetables and fruits that are proven to boost the body’s immune system are always on your dinner table!

The higher the case of Covid-19, in addition to undergoing prokes, of course, making sure what we consume is also

important. Well, here are 15 fruits and vegetables that turn out to be very good for boosting the body’s immune system.

1.Citrus Fruits

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Vitamin C can increase the production of white blood cells which are key to fighting infection. Well, almost all citrus fruits

contain high vitamin C such as grapefruit, oranges, tangerines, clementines, lemons, and limes. Because the body

does not produce vitamin C itself, we need to consume it every day. The recommended dose per day for women is 75 mg

and 90 mg for men. If the consumption of vitamin C is obtained through supplements, then do not exceed 2000 mg per day.

2. Papaya

cut papaya on a wooden board with a silver fork picture id173852462?b=1&k=20&m=173852462&s=170667a&w=0&h=ZFf87YX06RTjTl76nH

500+ Papaya Pictures [HD] | Download Free Images on Unsplash

Papaya is a fruit that is also packed with 235 milligrams of vitamin C. In one medium-sized papaya fruit

there is double, the recommended daily amount of vitamins. Papaya also contains a digestive enzyme called papain,

which has anti-inflammatory effects plus potassium, magnesium, and folate all of which are beneficial for maintaining

our health.

 

3. Kiwi 

brown round fruit on brown wooden table

Kiwi contains many important nutrients such as folate, potassium, vitamin K, and vitamin C which are beneficial

for  increasing white blood cells to fight infection. While other nutrients in kiwi fruit are useful to keep all

our organs functioning properly.

4. Blueberi 

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Blueberi Pictures | Download Free Images on Unsplash

Blueberries contain a type of flavonoid called anthocyanins, which have antioxidant properties and can

boost the immune system. A 2016 study noted that flavonoids play an important role in the immune defense

system of the respiratory tract. Those who ate flavonoid-rich foods were less likely to get an upper respiratory

infection or the common cold.

5.pineapple (Nanas honi)

Foods To Boost The Body's Immune System - Mommies Daily

 

 

 

 

 

 

 

 

Pineapple contains a mixture of nutrients that are useful for boosting energy, including iodine which

serves to improve thyroid function (the gland that regulates metabolism, by controlling how quickly it burns energy).

While the vitamins B, potassium, and calcium stimulate smooth blood flow and lower cholesterol.

6. Semangka

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Two small bowls of watermelon pieces offer 270 mg of potassium, 30% of the daily amount of vitamin A,

and 25% of the daily amount of vitamin C. One bowl contains only 80 calories. Amazingly, watermelon also

provides vitamin B6 and glutathione, all of which we need to boost immunity.

7. Apel 

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Must you have heard the phrase, “An apple a day keeps the doctor away.” That’s true! According to research

a published in Nutrition Journal, apples are able to prevent our bodies from being attacked by the flu. This

fruit also contains antioxidants and phytochemicals that can boost immunity and reduce the risk of chronic diseases.

What about vegetables? Check on the next to find out that there are vegetables whose vitamin C content is

higher than Florida oranges.

 

8.Still life with pears

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Pears contain vitamin C, a lot of fiber, potassium, and flavonoids, the anti-inflammatory

a pear is a mild, sweet fruit with a fibrous center. They are rich in essential antioxidants,

plant compounds, and dietary fiber. Pears pack all of these nutrients in a fat free, cholesterol

free fruit that is around 100 calories.

9.Apricots

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By consuming 2 apricots, have ensured family members get 1.2 grams of protein, 2 grams of fiber,

10 grams of carbohydrates, 15 mg of calcium, 250 mg of potassium, 10 mg of magnesium, 20 mg of phosphorus,

and 0.4 mg of iron. This tiny fruit is low in calories, contains no saturated fat, contains a lot of water, and is fortified

with a variety of antioxidants and vitamins such as vitamin A, B vitamins, folate, vitamin C, and vitamin E.

10. Red Peppers 

 FRUIT FOR ENDURANCE VEGETABLES FOR THE IMMUNE SYSTEM

Red Peppers Pictures | Download Free Images on Unsplash

Per ounce peppers contain nearly three times more vitamin C (127 mg) than Florida oranges (45 mg).

Peppers are also rich in carotene. In addition to boosting the immune system, Vitamin C also helps maintain healthy

skin. Well, carotene that the body converts into vitamin A helps maintain eye health and skin.

11. Broccoli 

falling broccoli isolated on white background clipping path full of picture id1069106266?b=1&k=20&m=1069106266&s=170667a&w=0&h=GLF

Broccoli is rich in vitamins and minerals, filled with vitamins A, C, E, fibre and many antioxidants. In essence,

broccoli is the most super vegetable provided for the whole family. The key to benefiting from broccoli is to cook it

for a while. Research shows that steaming is the best way to store more nutrients in your diet.

12. Spinach 

green vegetable on white ceramic bowl

Rich in vitamin C, it contains many antioxidants, and beta carotene (both of which are believed to boost our

immune system to fight infection). Similar to broccoli, spinach should be cooked for a while so that the nutrients

contained in it are maintained.

13. Asparagus

pan fried asparagus picture

Like beets, asparagus contains very high natural B vitamins and helps the body increase energy.

Asparagus is a high-fiber vegetable and antioxidant that regulates insulin levels in the body, making you

feel full for longer.

14. mushrooms

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Want to boost immunity in a delicious way? Eat more mushrooms. Mushrooms are rich in selenium

and B vitamins such as riboflavin and niacin. These minerals and vitamins are necessary for the immune system

to work in top condition. Mushrooms are also high in polycarids, sugar-like molecules that boost the immune

system. mushrooms can also. In addition to containing fiber,

anti-inflammatory agents.

15. Tomatoes

tomatoes picture

Tomatoes are a good source of vitamin C to consume when you get sick. One medium-sized

tomato contains more than 16 mg of vitamin C which is proven to be a fuel to pump the immune system.

In a German study, published by Medizinische Monatsschrift fur Pharmazeuten, vitamin C proved

to be an important part of the strength of the body’s phagocytes and T-cells, two major components of the

immune system.

Already imagined what to cook for your beloved family to

boost the body’s immune system?

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