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