Immunity boosting fruits for good health
Fruits are a healthy part of a balanced diet since they are rich in antioxidants that help to strengthen the immune system. They are also rich in fiber and help to keep you feeling full longer.
Substitute your desserts or snacks for a cup of fruit instead! Eating fruits as part of your regular diet can help to strengthen and boost your immune system naturally.
Citrus fruits
Oranges and lemons are powerhouses of vitamin C which helps to strengthen and give a boost to your immune system.
Try to eat an orange instead of drinking orange juice in order to get the full benefits of its fiber content. Fiber keeps our gut healthy and slows the release of blood sugar into your bloodstream which avoids spikes associated with type-2 diabetes. A medium orange contains just 62 calories and 12 grams of sugar and it has 3gm of fiber. A serving of orange juice on the other hand contains more than double the number of calories and sugar content.
Also, when you cut an orange, the invigorating citrus scent will serve as an instant mood-booster, making you instantly alert.
Squeeze half a lemon into water, a spoon of honey and chill it for a refreshing citrus-infused pick-me-up.
Berries and Cherries
With their rich red and dark purple colors, berries and cherries are rich in polyphenols that protect our brains from cognitive decline and help maintain brain health.
Raspberries are rich in antioxidants and anti-inflammatory phytonutrients, helping to reduce the risk of cancer.
For a delicious smoothie, add frozen or fresh raspberries to a banana with some milk and blend. You can add a scoop of protein powder for added nutrition.
Blueberries are a low- GI food and make for a good snack. Add them to your morning cereal, smoothie or a fruit salad.
Cherries
Cherries are a healthy snack with no fat or cholesterol and only are 60 calories per 100 grams. Cherries are rich in phytonutrients which help to reduce inflammation, lower blood pressure and arthritis pain. Due to their high melatonin content, they help you to get a sound night's sleep. Enjoy a handful of cherries as a snack or add them to your yogurt for a tasty snack.
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| Enjoy delicious fruit as a dessert to boost your immune system naturally |
Tropical fruits
Tropical fruits such as banana, mango, pineapple and papaya are high in sugar- so consume them in moderation. But there's no reason why they shouldn't be part of a healthy diet as long as you don't go overboard.
Bananas
Bananas are high in potassium which helps prevent heart disease and high blood pressure. Bananas help to boost immune function and helps our nervous system by helping to reduce fatigue, stress, depression and insomnia. Cut up a banana and enjoy with your morning cereal or save it as a tasty treat after your workout to get a boost of energy. One medium-sized banana contains about 100 calories.
Pineapple
Pineapple is rich in bromelain, which is a potent anti-inflammatory agent. It has a protective action against colon cancer, arthritis and macular degeneration.
Enjoy freshly cut pineapple as a delicious snack.
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