Supercharge Your Immune System with A Daily Dose of Fruits & Vegetables- Boost Your Immunity.

Fruits and vegetables are rich sources of vitamin A, C, E and minerals zinc, selenium and magnesium. These vitamins and minerals help to boost the immune system and increase the production of white blood cells (WBCs). WBCs are the warriors that fight against the invading microorganisms and need to be replaced on a continuous basis.

Fruits and vegetables also contain fibre and antioxidants, which help to remove the toxins from the body. These toxins are the by-products of the various reactions that take place inside our cells continuously. It is important to remove these toxins regularly, in order to remain healthy.

Also, fruits and vegetables have natural water in them and therefore, help to keep us hydrated. Remaining hydrated is important as the chemical reactions need water. Simultaneously, water is also required to flush the toxins from the cells.

Our immune system is our body’s defence system, that protects the body from various invaders like bacteria, viruses and other microorganisms. This way the immune system protects the body against the diseases caused by these disease-causing microorganisms.

Include a minimum of 500-750 gm of vegetables plus fruits in your daily diet, for maximum. this is as per the recommendations of the various Dietetic and Medical Associations around the World.

Fruits and vegetables that are rich in vitamin C are: Grapefruits, oranges, lemons, limes, red and yellow bell peppers. and gooseberries (amla). Other fruits and vegetables when eaten fresh also contain good amounts of vitamin C. vitamin c is destroyed in the presence of heat.

Apart from being rich in vitamin C, most of these fruits and vegetables are also rich sources of vitamin A, such a red and yellow bell peppers and oranges. These contain β-carotene, which also acts as an antioxidant. Other fruits and vegetables rich in vitamin A are all red, yellow, orange and green fruits and vegetables, such as carrots, pumpkins, green leafy vegetables, oranges, melons, mangoes, spinach, mint and coriander.

Green leafy vegetables are also rich in vitamin E, antioxidants flavonoids and carotenoids. They contain minerals magnesium and iron.

Mushrooms are good sources of selenium and zinc which help to improve the immune system. They are also rich in riboflavin and niacin, both of which are the group B vitamins.

Watermelons are rich in an antioxidant glutathione. They have high amounts of water and fibre also.

Garlic contains antioxidant allicin and ginger has gingerol. Both of these have anti-inflammatory, anti- bacterial and anti- viral properties.

Other than the above-mentioned vegetables and fruits, sweet potato, broccoli and pomegranate also help to boost the immune system.

Vegetables and fruits are not only, low in fat but also help to maintain the pH of the body and blood. This is very important to remain healthy. The normal pH of the body is neutral at pH 7 and the pH of blood is a little alkaline between 7.35 – 7.45. Any reduction in the pH may cause spread of disease- causing germs (microorganisms) in the body. Plant based foods have also been proven to improve the production of WBCs compared with non-vegetarian foods. This is because they contain more of vitamins and minerals and are low in fat.

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