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The world is currently battling with the massive spread of the new coronavirus (Covid-19). To prevent the virus from entering your body, one of the ways you can do is increase your body’s immune system through a healthy diet. In order to achieve this, you can try adding these 7 immune-boosting foods into recipes that you are going to make.
1. Poultry
Poultry, such as chicken and turkey, is high in vitamin B-6. About 3 ounces of chicken meat contains 40 to 50 percent of your daily recommended amount of B-6. Vitamin B-6 plays an important role in many chemical processes that happen in our body. One of the functions is to form new and healthy red blood cells. Broth made by boiling chicken bones also contains nutrients that are helpful for gut healing and immunity.
2. Broccoli
Broccoli is one of the healthiest vegetables for daily basis of consumption. This vegetable is rich in many vitamins and minerals, such as vitamins A, C, and E, as well as many other antioxidants and fiber. The key to keeping the beneficial nutrients in broccoli is by cooking it as little as possible — or better yet, do not cook it at all.
3. Garlic
Garlic can be found in almost every cuisine. Not only does it enhance the flavor of your food, garlic is also great for your health. It may help lower blood pressure and slow down hardening of the arteries. Besides that, garlic is also good for your immune system due to the high amount of allicin in it.
4. Spinach
One of the most well-known immune-boosting foods is spinach. Not only does it rich in vitamin C, but it also contains numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems. Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. Light cooking can enhance vitamin A in the spinach you cook.
5. Yogurt
Yogurt is a great source of vitamin D. Vitamin D helps regulate the immune system and boosts our body’s natural defenses against diseases. This nutrient may also naturally stimulate your immune system to help fight diseases. Try to choose plain yogurts with no sugar, like Greece yogurts. To enhance its flavor, you can sweeten plain yogurt yourself with healthy fruits or a drizzle of honey.
6. Papaya
Papaya is another fruit which is rich in vitamin C. You can find 224 percent of the daily recommended amount of vitamin C in a single papaya. Papayas also have a digestive enzyme called papain that can boost your immunity. Papayas also contain potassium, B vitamins, and folate, which are beneficial to your overall health.
7. Citrus Fruits (Orange)
Almost all citrus fruits are high in vitamin C. Besides helping build up your immune system. vitamin C can also increase the production of white blood cells which are key to fighting infections. You can find almost all kinds of citrus fruits everywhere. So, it’s time to start adding a squeeze of vitamin C in citrus fruits of your selection to any meal.
Balance is the key to a proper, healthy diet. So, try not to eat just one kind of these foods, or even worse, eat too much of it. Also, pay attention to the recommended daily intake. Occasionally, you can enhance the taste of these immune boosting foods by creatively turning them into a favorite food of yours. One of the comfort foods you can try at home is the Pondan x Nutrisari orange pudding, which is rich in vitamin C. To make the pudding, you simply need Pudding Flan Pondan and a glass of hot water.
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