As cases of Corona continue to decline, taking precautions such as washing your hands, social distancing, and exercising is key to lowering your risk of infection. But maintaining a healthy diet to help boost your immune system may also give you an extra edge.
1. Red Bell Peppers
Red bell peppers are ranked high when it comes to fruits and vegetables with a high count of vitamin C. Research shows that one cup of chopped red bell peppers contains about 211% of your daily value of vitamin C. That’s about twice more than an orange!
Broccoli is also rich in vitamin C, it’s packed with antioxidants that can help fight off bacteria and viruses. In order to get the most out of the vegetable, you should eat it raw or just slightly cooked.
Chickpeas contain a lot of proteins that help grow and repair the body’s tissues. Roasted chickpeas are great as a quick snack or salad topper. Make sure they’re completely dry before roasting and season to your liking with paprika and salt, all while adding some olive oil.
It’s possible to consume a half cup of strawberries to get 50% of your vitamin C needs for the day. Strawberries are known to improve your vision, strengthen your skin, and lower your cholesterol.
Garlic has been known in the past to ward off the common cold. It’s an easy vegetable to work into your diet, you can add it to anything from pasta sauce, salad dressings, and stir- fry dishes.
Colorful Foods Boost Our Immunity Against Disease
It is a well-known fact that the foods we eat can act as medicines to help treat and prevent disease. When we eat in a healthy way, our bodies can benefit from the nutrients that we take in. Let’s take a look at some of the details of each food color group: Lets add some color to our diet!
Green fruits and vegetables are rich in substances such as chlorophyll, carotenoid, lutein, and zeaxanthin. Examples of green fruits and vegetables include green apples, green grapes, kiwis, broccoli, kale, asparagus, avocado, green cabbage, cucumbers, and spinach.
Important substances found in red fruits and vegetables include lycopene, betacyanin, quercetin, hesperidin, and anthocyanin. Examples of red fruits and vegetables include strawberries, cherries, cranberries, raspberries, pomegranates, red grapes, watermelon, roselle flowers, tomatoes, beetroot, red peppers, and red onions.
Purple and Blue Foods
Purple and blue fruits and vegetables contain important substances such as anthocyanin and phenolic acid. Examples of these include purple grapes, blueberries, blackberries, prunes, eggplant, purple cabbage, purple sweet potatoes, black sticky rice and leum pua rice.
Yellow and Orange Foods
Yellow and orange fruits and vegetables contain important substances such as carotenoids (some of which convert into vitamin A in the body), flavonoids, and vitamin C. Examples of yellow and orange fruits and vegetables include oranges, bananas, passion fruit, cantaloupe, papaya, pineapple, carrots, pumpkins, yams, corn, sweet potatoes, and yellow bell peppers.
Important substances found in white fruits and vegetables include beta glucan, which is frequently found in mushrooms, and substances in the flavonoids group. White fruits and vegetables include pears, custard apples, lychees, mangosteen, radishes, cauliflower, ginger, garlic, and mushrooms.