BY DASHNI ANBUARASU
The whole world is affected by the ongoing global pandemic in today’s Covid-19 era. Though the ongoing vaccination programme around the world has brought a flicker of hope, it is good to boost one’s immune system and keep it strong to combat all forms of infections including the current Covid-19 menace. The only reason why some people make it through the pandemic without being infected is that they have a more robust immune system that can ward off any virus or bacteria. Those with lower levels of immunity like the elderly are highly vulnerable to be infected.
[ihc-hide-content ihc_mb_type=”block” ihc_mb_who=”unreg” ihc_mb_template=”3″ ]It is a fact that the coronavirus largely impacts the respiratory system which is made up of a component of several organs and tissues to assist in breathing. According to the WHO, although all age groups are at risk of contracting the virus, older people face significant risks of developing severe illness if they are infected. This is because of physiological changes to their physical body due to ageing and potential comorbidities caused by underlying diseases such as high blood pressure, heart conditions and metabolic diseases like diabetes mellitus. An absolute immune system can be obtained by following a healthy diet and with some physical exercise. These must be combined with a good diet that is healthy and wholesome. Hence, a well-balanced diet plan is very essential to maintain a robust immune system.
Fruits contain various vitamins and minerals that can help to strengthen and increase levels of immunity in our body. Adding proper and sufficient fruits into our daily diet is the need of the hour to keep from being infected by the coronavirus.
Citrus fruits contain active phytochemicals that can protect health. It provides an ample supply of vitamin C, folic acid, potassium, and pectin which helps in improving the immune system. Lemons, oranges, mandarins, lime, etc are loaded with Vitamins that help in increasing immunity. Here are other fruits that can help us enhance our immune system.
Aonla or better known as amla among Malaysians is one of the most popular fruit to increase immunity. Naturally packed with Vitamin C, antioxidants such as polyphenols & tannins are derived from this fruit. It also contains phyllemblic acid, gallic acid, ellagic acid and flavonoids which are beneficial to prevent many ailments as it improves the longevity of human beings by improving digestion. It also helps in treating diabetes, asthma, heart disorders, cold & cough.
The fruit that we normally look for when the weather is hot, yes watermelon! Watermelon has the highest levels of lycopene (which gives the fruit its red colour) when it ripens. Lycopene is capable of reducing respiratory inflammation and provides protection from infections. The fruit is also considered a good source of vitamin C, A, and B6, which are needed to increase immunity.
Berries such as strawberries, raspberries, cranberries, blueberries, etc are very nutritious. Studies suggest that berries contain the highest number of antioxidants. Antioxidants like polyphenol in strawberry and flavonoids in blueberries help in reducing the damage of cells inside our body and ultimately improve immunity. These sweet-sour fruits have a good amount of vitamin C, vitamin A, potassium, manganese, and fibers.
Pomegranate contains vitamin C and E which helps in boosting the defense mechanism of our body to protect from severe infections. It also boosts the production of antibodies.
Pineapple is packed with vitamin C which helps in boosting the immune system. Malic acid is also one of the major constituents of pineapple which is beneficial for health. It helps boosts immunity and reduces the risk of toxic metal poisoning. Bromelain in pineapple has demonstrated significant anti-inflammatory effects, reducing swelling in inflammatory conditions such as acute sinusitis, sore throat, arthritis, and others.
The Malaysian Dietary guideline proposes at least two serving sizes of fruits on a daily basis. A serving of fruit can be a medium-sized apple or an orange, one medium-sized banana, or ½ a medium-sized guava, a slice of papaya, watermelon, or pineapple. It is also recommended to eat different type of fruits for every meal. Fruits can be fresh, canned, naturally dried and unsweetened or even fruit juices without added sugar and preservatives. The affordable price and accessibility of fruits make it easier for us to consume fruits daily without an excuse, so why wait, go grab a fruit now while reading this article.[/ihc-hide-content]
