10 Fruits and Vegetables that will Boost your Immunity

The current pandemic has caused us to reevaluate our life choices and has pushed us to live a healthier lifestyle. Earth is giving us signs to go green and eat green. Besides, there are many benefits to eating a greener diet. Let us make a resolution to be responsible for nature and ourselves and live a much healthier lifestyle even after the pandemic ends.

The Top 10 Fruits and Vegetables to Boost your Immunity

Here we have compiled a list of the top 5 fruits and 5 vegetables that are rich in nutrients that boost your immune system.

The 5 Vegetables for a Healthy Immune System

1.     Turmeric

Turmeric is an Asian spice that has been in use in medicine since ancient times, especially in Indian and Chinese alternative medicine. You may know turmeric as the key ingredient in curry. But what you do not know is that it is also a key ingredient in most Ayurveda medicines. What are the benefits of turmeric? Well, there are numerous benefits. Turmeric is chockfull of antioxidants and anti-inflammatory ingredients. Its usage in the treatment of diseases such as osteoarthritis, osteoporosis, hay fever, liver disease, depression, inflammatory bowel disease, and heart disease are a testament to the beneficiary nature of this spice.   

2.     Broccoli

We hated eating broccoli as kids but as it turns out there was a very good reason our parents insisted us to eat our broccoli. This little tree-like vegetable is from the family of cabbages and is full of antioxidants, vitamins, and vital nutrients. Vitamin C and Vitamin K are highly abundant in broccoli and surpass the recommended daily intake. Broccoli is also rich in fiber, protein, vitamin A, folate, potassium, phosphorus, and selenium. It has copious amounts of antioxidants such as sulforaphane, lutein, and zeaxanthin that can prevent cell damage and prevent cancer.  

3.     Garlic

The cultivation of garlic dates back to 7000 years ago in Siberia and now it is available almost everywhere in the world. Apart from the fictional benefit of garlic as a vampire repellant, there are numerous scientific benefits of garlic on your health. Garlic has numerous advantageous properties for your well-being including anti-bacterial, anti-viral, and anti-fungal properties. Garlic boosts the immune system and can prevent chronic diseases such as Alzheimer’s, cancer, and heart diseases.  

4.     Ginger

Ginger originated from China and is in use in Chinese medicine for thousands of years now. Though the use of ginger is not partial to China only, alternative medicines all over the world use ginger as an active ingredient to cure and prevent many diseases and infections. It is likely that you too have taken ginger tea to relieve the symptoms of flu and the common cold. It is rich in antioxidative and anti-inflammatory properties. Ginger can treat nausea and stomach aches, and reduce muscle pain. People with osteoarthritis and heart diseases can benefit from ginger as it helps reduce the symptoms.   

5.     Spinach

We know the health benefits of the superfood spinach thanks to Popeye the Sailor Man. It might not be able to give us instant energy and muscles in real life, though continuous consumption of spinach will have lifelong wellbeing benefits for our body. Spinach is a light food crammed with vital nutrients. It is 91% water with decent amounts of protein, fibers, vitamin A, vitamin C, folic acid, Vitamin K1, calcium, potassium, magnesium, vitamin E, and most abundant in iron.   

The 5 Fruits for an Increased Immunity

1.     Blueberries

Blueberries are eminent as a superfood because of their profusion of antioxidants and low-calorie count. They are 85% water and contain high amounts of vitamin C, vitamin K, fiber, and manganese. This is the fruit with the most abundant antioxidant source, and thus provide you with healthy skin and has antiaging properties. Blueberries contain flavonoids that prevent DNA damage and reduce the risk of cancer. Blueberries are also good for your cardiac health; they can reduce blood pressure and protect the good cholesterol in your body. Moreover, they are good for brain function and can expand your memory. Observations provide insight that blueberries can lower the risk of diabetes, muscle damage due to strenuous exercise, and can fight urinary tract infections.   

2.     Red Bell Peppers

Firstly, yes! Bell peppers are fruits. Secondly, they are one of the richest fruits in vitamin C, three times richer than citrus fruits. Bell peppers are a very light and healthy diet, they consist of 92% water and the rest are small quantities of carbs and proteins. Red bell peppers are jam-packed with antioxidants and other nutrients such as Vitamin B6, Vitamin K1, Folate, Vitamin E, Potassium, and Vitamin A. It can improve your eye health and can prevent chronic diseases such as cancer and heart problems. These fruits are also a decent source of iron thus can also prevent anemia. Here’s a delicious bell pepper recipe to try!

3.     Papaya

Papaya is one of the healthiest tropical fruits. It is rich in antioxidants and boosts your immune system to provide safety from infections and diseases. Papaya also has enzyme papain which can help in digestion of meat proteins. It is also good to reduce inflammation. Papayas are extremely rich in Vitamin C along with other nutrients such as vitamin A, folate, potassium, and fiber. Papayas are rich in carotenoid antioxidants that can reduce oxidative stress and prevent many diseases. It also has anti-cancer properties.

4.     Citrus Fruits

Citrus fruits are rich in vitamin C along with other vital nutrients. The high abundance of vitamin C in citrus fruits such as oranges, lemons, grapefruits, and limes make them a great immunity booster as vitamin C promotes the health of your immune system. They have vital nutrients such as B vitamins, phosphorus, potassium, magnesium, and copper that the body needs to function properly.

5.     Kiwi

Kiwis are another superfruit jam-packed with vital nutrients and antioxidants. There is an abundance of vitamin K, vitamin C, folate, and potassium in them. They help the immune system grow and fight infections and diseases. Kiwis are also a great source of fiber and can aid in digestion. Kiwis are also beneficial for people with lung diseases such as asthma.