Healthy foods for a strong immune system

By: Olga Uzunova

As cases of Coronavirus multiply, it's important to remember that one of the best forms of protections is prevention. Enhance your immune system with wholesome food to stay healthy, feel good, and full of energy. Nutritionist, Stephanie Schwartz, from New York Presbyterian-Brooklyn Methodist Hospital recommends:

BROCCCOLI-

Broccoli is bursting with nutrients and contain choline which is beneficial for your gut. Broccoli is supercharged with vitamins A, C, and E and minerals, as well as many antioxidants and fiber. It is one of the healthiest vegetables for your table.

SPINACH-

Do you remember Popeye the Sailor and how the spinach made him strong? This plant really gives your superpowers! Spinach is rich in vitamins, numerous antioxidants, and beta carotene, which enhances the infection-fighting ability of our bodies. Similar to broccoli, spinach is healthiest when cooked as little as possible or even eaten raw in a salad to retain its nutrients. Some nutritionist say light boiling enhances its Vitamin A and allows other nutrients to be released from oxalic acid.

KALE-

This common winter vegetable is a regular ingredient in superfood dishes. The antioxidants strengthen your immune system and protect your body from diseases. You can add raw kale to your salad, prepare a healthy snack of kale leaf chips, mix it together with almost any other green veggie, and make a healthy-tasting smoothie.

BELL PEPPERS-

Brightly colored bell peppers hold lots of vitamin A, which enhances your body's mucosal barriers (easily damaged by infection). They're also a rich source of beta carotene which supports your immune system. Beta carotene helps keep your eyes and skin healthy.

BLUEBERRIES-

These little fruits are loaded with vitamin C and potassium as well as other vital vitamins. They are easily mixed in smoothies, baked oatmeal, or can be eaten as a snack. These purplish berries are anti-inflammatory vitamin bombs that charge you with energy and strength.

ORANGES-

You need to make sure that your body has plenty of vitamin C to help your body fight off infections. Your body can't store vitamin C., so you need to try and include foods that are rich in vitamin C as often as possible. If you're not a fan of oranges, then you could try eating more tomatoes, peas, and peppers, or drink lemon juice.

PAPAYA-

Papaya is another fruit rich in vitamin C. Scientists say you can find 200% of the daily recommended amount of vitamin C in one papaya. Papayas provide your body with B vitamins and folate, all of which are beneficial for your overall health.

KIWI-

Like papayas, kiwis are naturally full of essential nutrients, including folate, potassium, vitamin K, and vitamin C. Vitamin C boosts white blood cells to fight infection, while in other nutrients keep the rest of the body functioning properly.

To read the whole article view at Bronx/Riverdale Family, Aug 2020

(NewYorkFamily.com)