Immune System Boosting Fruits and Vegetables

In this era of flu related ailments, immunity system boosting foods, fruits and vegetables. The main immunity boosting component in all these foods and veggies is Vitamin C.  Research has shown that Vitamin C helps boost the production of white blood cells that are key in fighting infections and forming a defense shield in the human body.

We are putting up a shortlist of some of these foods and veggies that fall into this category, and are readily available in Nigeria.

  • Citrus Fruits

This includes fruits like apples, oranges, tangerines, lemons, limes, grapefruits, strawberries etc. They can easily be eaten as a snack or an addition to everyday meals. This particular set of citrus fruits have very high Vitamin C content. They grow in almost all the regions of Nigeria

  • Pawpaw  

This is also loaded with Vitamin C, B, Potassium and a digestive enzyme, papain which is an anti-inflammatory agent. Pawpaw grows well around Nigeria and can be easily sourced from fruit markets in almost every locality.

  • Carrots

 Grown mostly around the Jos area in Nigeria. It is a rich source of Beta Carotene, Fiber, vitamin K1, Potassium and antioxidants. Best eaten raw but can also be cooked and used as a food addictive

  • Watermelon

 This is very attractive and juicy fruit to eat. Strengthens the immune system and contains a power antioxidant, glutathione. The antioxidant is contained in the reddish internal portion of watermelon. Best served in cold cuts

  • Sweet Potatoes

Sweet potatoes contain Beta Carotene like carrots. Beta Carotene once absorbed in the body, turns into Vitamin A which bolsters the immune system, and has anti-ageing properties

  • Spinach

Very rich in Vitamin C and fiber. Best served with slight cooking or eaten raw. Must be well washed and cleaned to eat raw

  • Broccoli

Rich source of Vitamin C, A and E. It also contains the antioxidant glutathione. Can be eaten raw or slightly cooked. Easily sourced from major fruit markets around the country

  • Red Big Pepper (Tatashe)

 Very good source of Vitamin C and Beta Carotene which is essential for healthy skin and eyes

  • Garlic

Garlic is famously known for fighting infections from bacteria, viruses and fungi. The immune boosting properties of garlic is due to the presence of sulphur related compounds like allicin 

  • Ginger:

Another good source of antioxidants. It also eases nausea and vomiting. Widely grown and available in Nigeria

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