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Fruits-and-Vegetables
Fruits-and-Vegetables
Fruits and Vegetables

Vegetables and Fruits are the god’s gift to humans for their life to survive. But the modern environment is going towards Junk foods, which damages the immune system due to overloading it to fight against toxic fat contents. The following are nature’s vegetables and fruits that develop our immunity.

Six Fruits to boost our Immune System

Kiwi is packed with Vitamin C despite being very low in calories. Two medium kiwis add only 90 calories to your diet but deliver a whopping 240% of the daily value for Vitamin C. The kiwi will also provide 450 mg of potassium and four grams of dietary fiber. That is a lot of benefit from such a small fruit.

Oranges are frequently associated with Vitamin C. One medium-sized orange delivers 130% or the daily value for Vitamin C. An orange also provides 250 mg of potassium yet has only 80 calories.

Grapefruit are also very high in Vitamin C with one-half of a grapefruit containing 100% of the daily value for Vitamin C. Grapefruit are surprisingly low in calories. Half of a grapefruit contains only 60 calories. Grapefruit are often linked with diets and weight loss but are also an excellent citrus fruit for boosting your immune system.

Cantaloupe provides a high level of Vitamin C and Vitamin A. Vitamin A supports healthy skin – our first line of defense against illness and infection [2]. Cantaloupe contains 80% of the daily value of Vitamin C and 120% of the daily value of Vitamin A in one-fourth of a melon.

Strawberries are another Vitamin C storehouse with eight berries delivering an astonishing 160% of daily value for Vitamin C. These strawberries will also provide 170 mg of potassium while only adding 50 calories to your diet.

Blueberries are high in Vitamin B, another important immune system booster.

Six Vegetables to boost our Immune System

Spinach may cause many of us to think of Popeye and large muscles, but it also plays an important role in immune function because of its naturally high antioxidants.

Broccoli is an excellent source of Vitamin C with one stalk containing 220% of the daily value. This one stalk of broccoli also provides 460 mg of potassium, three grams of dietary fiber, and four grams of protein.

Carrots deliver 110% of the daily value for Vitamin A along with 250 mg of potassium and two grams of dietary fiber. The Vitamin A is useful for immune function support as well as skin and eye health. A carrot has only 30 calories.

Bell peppers are high in Vitamin C with one medium pepper containing 190% of the daily value for Vitamin C. Bell peppers also 220 mg of potassium and two grams of dietary fiber. A bell pepper has only 25 calories.

Cauliflower is also a good source of Vitamin C with 100% of the daily value contained in one-sixth of a cauliflower head. This serving of cauliflower contains only 25 calories yet has 260 mg of potassium and two grams of dietary fiber.

Sweet potatoes contain 120% of the daily value for Vitamin A in one medium-sized potato. This potato also offers 440 mg of potassium and two grams of dietary fiber.

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