Maintaining a healthy body is very important, especially when it rains frequently which puts the body's immunity to the test. One way to maintain health is by increasing the body's immunity or immunity.
A strong immune system can help the body fight various diseases, such as bacterial infections, viruses and other diseases. There are many ways to increase the body's immunity, one of which is by consuming foods rich in vitamins, minerals and antioxidants.
Fruit and vegetables are certainly the main recommendation which are rich in vitamins, minerals and antioxidants. Quoting from Healthline, here are 15 fruits and vegetables that can help increase the body's immunity.
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15 fruits and vegetables to boost immunity
1. Orange
Oranges contain very high levels of vitamin C, around 70 mg per medium-sized orange. Vitamin C helps improve the function of white blood cells which are the body's main line of defense against infection.
Oranges are also rich in flavonoids, antioxidants that help protect the body from damage caused by free radicals. Consume oranges to increase your immunity during the rainy season.
2. Kiwi
Kiwis also contain even higher vitamin C than oranges, which is around 93 mg per fruit. Kiwi is also rich in folate which helps the body produce red and white blood cells. Kiwi contains potassium to help maintain electrolyte balance in the body.
3. Strawberry
Strawberries are rich in vitamin C with about 58 mg per cup. Contains high levels of antioxidants, such as flavonoids and ellagic acid to protect the body from damage caused by free radicals. Strawberries have anti-inflammatory properties that help reduce inflammation in the body.
4. Papaya
Papaya is also rich in vitamin C, with about 88 mg per cup. Papaya contains vitamin A which helps maintain healthy eyes and the immune system.
Containing the enzyme papain, papaya can help improve the digestive system and has anti-inflammatory properties. Mothers can consume papaya as a daily snack.
5. Dragon fruit
Dragon fruit contains a lot of vitamin C, about 90 mg per cup. Dragon fruit contains B vitamins which help the body produce energy and strengthen the nervous system.
Dragon fruit also has high levels of antioxidants, such as beta carotene and lycopene. This content can help protect the body from damage caused by free radicals.
6. Appeal
Apples are rich in fiber which helps maintain digestive health and increases satiety. Apples contain vitamin C with around 10 mg per fruit.
Apples also have high levels of antioxidants, such as flavonoids and quercetin. This helps protect the body from free radical damage.
7. Banana
Bananas contain vitamin B6 which helps the body produce serotonin, a neurotransmitter that regulates mood. Apart from that, bananas also contain vitamin C, with around 10 mg per fruit. Bananas are rich in potassium which helps maintain electrolyte balance in the body.
8. Melon
Rich in vitamin A, with about 100% of the daily requirement of vitamin A in one cup of melon. Not only vitamin A, melon is also rich in vitamin C, around 30 mg per cup.
Melons even contain high levels of antioxidants, such as beta carotene and lycopene, which help protect the body from damage caused by free radicals.
9. Mushrooms
Mushrooms contain vitamin D, beta glucan, antioxidants and minerals. Mushrooms can help increase the body's immunity and fight infections. Delicious sauteed, grilled, or made into mushroom soup.
10. Grapes
Rich in antioxidants, such as resveratrol and quercetin which help protect the body from damage caused by free radicals. Grapes contain vitamin C, with about 10 mg per cup.
Grapes have anti-inflammatory properties that help reduce inflammation in the body.
11. Broccoli
Broccoli has a high vitamin C content of around 81 mg per cup. Broccoli also contains vitamin A, with about 24% of the daily requirement of vitamin A in one cup.
Broccoli even contains sulforaphane, a compound that helps boost the immune system and fight cancer.
12. Spinach
Rich in vitamin A, with about 180% of the daily requirement of vitamin A in one cup of spinach. Spinach is also rich in folate, iron, and calcium, which help maintain healthy blood, bones, and the immune system.
Mothers can consume spinach sauteed, boiled, or processed into smoothies.
13. Red peppers
Red peppers contain vitamins C, A, E, B6, folate, potassium and antioxidants. The health benefits of red peppers can help increase immunity, maintain eye health, and help fight infections.
Red peppers are delicious eaten on their own, mixed in salads, or cooked in stir-fries.
14. Carrots
The content consists of vitamin A, beta carotene, lutein, zeaxanthin, and antioxidants. Carrots help increase immunity, maintain eye health, and prevent cancer.
15. Garlic
Garlic adds flavor to food and has long been used for medicinal purposes. Garlic may also slow the hardening of the arteries and people use it to treat high blood pressure.
Garlic's immune-boosting properties appear to come from its high concentration of sulfur-containing compounds, such as allicin.
Tips for consuming fruit and vegetables to increase immunity
Consume at least 5 portions of fruit and vegetables per day. Choose colorful fruit and vegetables because they contain a variety of vitamins and minerals. Consume fresh fruit and vegetables, avoid those that have been processed or canned. Combine it with a healthy diet and active lifestyle to increase body immunity.
Eating fruit and vegetables that are rich in vitamins, minerals and antioxidants can help increase the body's immunity and fight various diseases. Enjoy, Mother.
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(fia/fia)