The fruits and vegetables that you should add to your diet: their incredible properties

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THE fruits and vegetables are staple foods rich in nutrients What the body needs to stay healthy. Its consumption helps to improve the body’s response to various disorders by acting on the immune system and make it more efficient.

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For a person’s immune function to be adequate, it needs to be covered energy requirements. Especially when the immune system has to generate antibodies and thus avoid getting sick or to help reduce the symptoms of colds, flu and other diseases that can affect us, as explained by the United States National Library of Medicine.

For this, experts recommend consuming fruits and vegetables to strengthen the immune system.

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A diet rich in fruits and vegetables helps prevent disease.

A diet rich in fruits and vegetables helps prevent disease.

Fruits and vegetables that strengthen the immune system

Berries

The color of red fruits (strawberries, raspberries, blackberries or blueberries) responds to their high content of polyphenols such as flavonoids, anthocyanins, tannins and other phytochemicals with significant functional and anti-inflammatory activity, as well as antioxidant capacity.

They are particularly useful for the respiratory defense system. One study found that people who ate them in quantity had the highest oxygen radical absorbing capacity of all fruits and vegetables.

According to the recommendations of the Ministry of Health, we must incorporate five daily portions of fruit and vegetables.  Shutterstock photos.

According to the recommendations of the Ministry of Health, we must incorporate five daily portions of fruit and vegetables. Shutterstock photos.

Sweet potato

They contain abundant beta-carotene, which in turn provides vitamin A, which is good for the skin and prevents damage caused by ultraviolet rays. They have few calories and a good percentage of fiber

Broccoli

It provides numerous minerals and vitamins, among which A, C and E stand out, as well as antioxidants and fibers. The best way to get all its nutrients is to cook it as little as possible or, better yet, eat it raw.​

Some of the fruits and vegetables with vitamin C. Photo Shutterstock.

Some of the fruits and vegetables with vitamin C. Photo Shutterstock.

Mushrooms

Selenium, together with the B vitamins, riboflavin and niacin, is one of its fundamental components to increase the defenses. They are also rich in polysaccharides, sugar-containing molecules that activate immune function.

citrus fruits

Lemons, oranges, grapefruit or tangerines stimulate, thanks to vitamin C, the production of white blood cells, essential for fighting infections. They are particularly suitable for preventing colds. Since the body does not produce or store it itself, it is necessary to eat foods that contain it every day

Fruits and vegetables.  Shutterstock photos.

Fruits and vegetables. Shutterstock photos.

Spinach

It is particularly recommended for its antioxidants and beta carotenes, which increase the immune system’s ability to fight infections. They promote cell division and repair DNA. You have to boil them very little to make the most of their benefits. It’s not as convenient completely raw, because boiling increases its vitamin A content and allows other nutrients to wash out the oxalic acid.

Ginger

It is one of the nutrients that Orientals turn to when they are sick. It fights inflammations, such as those in the throat, and is also a palliative against nausea. Its spicy flavor is due to gingerol, a relative of capsaicin (which is what makes certain peppers sting), which reduces chronic pain.

The more colors the dish, the more vitamins and minerals.  Shutterstock photos.

The more colors the dish, the more vitamins and minerals. Shutterstock photos.

Kiwi

In addition to other nutrients needed by the body, it contains folate, potassium, vitamins K and C, which stimulate white blood cells to fight infection.

Papaya

A single piece of this fruit can provide 224% of the amount of vitamin C we should ingest daily. It also has powerful enzymes called papains with anti-inflammatory effects. It provides substantial amounts of potassium, vitamin B and folate, which are highly recommended for overall health.

Washing fruits and vegetables is essential to prevent bacteria from entering the body.  Shutterstock photos.

Washing fruits and vegetables is essential to prevent bacteria from entering the body. Shutterstock photos.

Red pepper

It is one of the vegetables richest in vitamin C. It doubles, for example, that of citrus fruits. Another important contribution it makes to the body are beta carotenes, highly recommended for eye and skin health.

Watermelon

Potassium, vitamin A and C are its credentials as an immune function enhancer; but he also has vitamin B and glutathione to help him.

Source: Clarin

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