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.
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.
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.
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.
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
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.
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.
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
Mary Ortiz is a seasoned journalist with a passion for world events. As a writer for News Rebeat, she brings a fresh perspective to the latest global happenings and provides in-depth coverage that offers a deeper understanding of the world around us.