healthy diet

Nowadays, a virus is spreading in the world which is responsible for thousands of deaths across the globe. Its name is Covid-19 virus or Coronavirus. The first case of Coronavirus was observed in Wuhan, the 8th largest city of China. Now it has become a threat to humankind. Till currently 250 plus cases are registered in India itself. According to doctors, the vaccine of Coronavirus is still under development, and there is no cure for this deadly virus.

Doctors and senior scientists are recommending various guidelines for the prevention of this virus, and they suggest that a person with high immunity is less likely to be affected by Coronavirus. So, to avoid the spread of this deadly virus, one should have a robust immune system. In this article, here is a list of 20 Vegetables and fruits that can boost immunity to fight against Coronavirus.

The 20 Vegetables and fruits that can boost immunity to fight against Coronavirus are:

1. Lemon

Lemon Juice

Lemon comes under the category of citrus fruits, and it contains citrus acid approximately 6 per cent. The taste of lemon is sour, which makes it unique, and citrus acid is responsible for the sour taste of lemon. Lemon is a small round shaped yellow coloured fruit. According to Wikipedia, per 100 gram of lemon have 121 kilos Joule energy. It is rich in Vitamin C, and its composition is around 64 per cent. As we know, vitamin C is a natural antioxidant and helps in increasing our immunity. Hence Lemon has antiviral and antibacterial properties. By adding lemon in our diet, it is sure that we can fight vigorously with Coronavirus.

2. Apple

Apple, Juice, nanotechnology, Agriculture

Apple is a reddish-green coloured fruit and is sweet. It is a medium round-shaped fruit. An apple is a fruit which is made up of 86 per cent water and 14 per cent carbohydrates. Fat is present in a negligible amount of around 0.17 gram per 100 gram of a reference apple. The overall energy of a medium apple is 218 kilojoule. It is rich in Vitamin C and Vitamin K, antioxidants (quercetin, catechin, phloridzin, chlorogenic acid), dietary fibres and a range of other nutrients.

We are aware of the fact that “An apple a day keeps doctors away.” Apple is the perfect example of fruit as far as immunity is concerned. Eating an apple every day helps us in the prevention of various dangerous diseases like cancer, diabetes, heart attack, the increment of lousy cholesterol, strokes and many more.

3. Broccoli

Broccoli, Vegetables

Broccoli is a green coloured vegetable which looks similar to a trendy vegetable known as Cabbage. It is a rich source of Vitamin K, vitamin C, Vitamin A, Vitamin B, Manganese and Iron. Broccoli is 86 per cent water, 7 per cent carbohydrates and 3 per cent protein.

Broccoli contains phytochemicals and antioxidants, and we are aware of the fact that phytochemicals strengthen the immune system of the human body. Lutein and sulphone are the major antioxidant present in this vegetable. Broccoli prevents cancer, diabetes, autism, bad cholesterol, eye damage and indigestion.

4. Onion

Onion, Vegetables

Onion is a purple-green coloured round shaped vegetable mostly used in the kitchen. According to Wikipedia, onion is around 89 per cent water, 9 per cent carbohydrates, 1 per cent protein and negligible fat. One medium-size onion has an energy of about 166 kilos Joule. This vegetable is a rich source of nutrients like selenium, sulfur, Vitamin C, zinc, and phytochemicals which are responsible for boosting the immunity of the human body. According to some health, experts onion can cure fever, cough and cold and increases immunity. Onion is one of the best vegetables to fight against coronavirus.

5. Garlic

Garlic

Garlic is a white coloured small-sized vegetable. It is rich in Vitamins like Vitamin B6 and Vitamin C and minerals like manganese and phosphorus. Garlic is 59 per cent water, 33 per cent carbohydrate, 6 per cent protein, 2 per cent dietary fibres and 1 per cent fat. Allicin, an active compound present in Garlic, improves the immune cells of the human body. Garlic also helps in curing a cold, cough, and flu.

6. Carrot

Carrot, Vegetable

Carrot is a reddish-orange coloured vegetable. Per 100 gram of carrot have the energy of about 173 kilos Joule. Carrots are a rich source of Vitamins like Vitamin K and Vitamin B6 and antioxidants. Raw carrots are 88 per cent water, 9 per cent carbohydrates, 6.9 per cent protein, 2.8 per cent dietary fibre, 1 per cent Ash and 0.2 per cent fat. Antioxidants and Vitamin C present in Carrots repairs damaged cells of the human body and helped in the improvement of immunity.

7. Orange

Orange, Citrus, Fruit

Orange is a round-shaped pulpy citrus fruit. As it contains citrus acid, it is rich in Vitamin C, Vitamin B9 and Vitamin A. It is also a source of mineral-like copper. Vitamin C, Vitamin B9, Vitamin A and copper can boost the immunity system of the human body.

8. Grapefruit

Grapefruit, Vegetable

Grapefruit is a kind of fruit which looks like an orange. It contains citrus acid, and according to Wikipedia, it contains 50 per cent more citrus acid than orange. Fresh grapefruit is 90 per cent water, 8 per cent carbohydrates, and 1 per cent protein and a negligible amount of fat. It is rich in Vitamin C and a small amount of Vitamin A, Vitamin B, zinc, copper and iron, which all promote the immune system of human beings.

9. Papaya

Papaya, Fruit

Papaya is sweet, big in size, pulpy fruit. Raw papaya is 88 per cent water, 11% carbohydrates, and negligible fat and protein. It is a type of fruit which is rich in Vitamin C and a small source of folate. 100 gram of papaya has 179-kilo joule energy approximately. The whole papaya in a diet provides three times more amount of required Vitamin C and strengthens our immunity.

10. Kiwifruit

Kiwifruit

Kiwifruit is a sweet and unique flavoured fruit. It is 83 per cent water, 15 per cent carbohydrates. This fruit is a rich source of Vitamin C, Vitamin K and natural source of Vitamin E, copper, fibre, potassium, iron, Vitamin B9. These rich and normal sources help to boost the immune system, fights free radicals, wound healing, and fights exhaustion. Kiwifruit has more amount of potassium when compared to Banana. Vitamin E reduces cholesterol and boosts immunity.

11. Spinach

Spinach, Greem Glass, Juice, Leaf

Spinach is a green coloured leafy vegetable. It is 91 per cent water, 4 per cent carbohydrates, 3 per cent protein and negligible fat. According to Wikipedia, it is a rich source of Vitamin A, Vitamin C, Vitamin K, magnesium, manganese, iron and folate. Riboflavin, Vitamin B6, Vitamin E, Calcium, potassium and dietary fibres are also present in good amount in Spinach. Antioxidants and beta carotene present in spinach are responsible for increment in antiviral and antibacterial abilities of the human body.

12. Sweet potato

Sweet Potato, Fruit, Food, Vegetable

Sweet potato by its name a type of vegetable which is sweet in taste and brown in colour. It is a rich source of beta carotene, a provitamin A carotenoid and natural source of Vitamin B5, Vitamin B6, Vitamin C and manganese. As sweet potatoes are rich in beta carotene and we know that beta carotene is a carotenoid that is converted into Vitamin A. Hence sweet potatoes help in the improvement of immune cells and is effective in fighting against Coronavirus.

13. Mango

Mango, Fruit

Mango is a yellow coloured pulpy fruit. Per 100 gram of mango fruit have energy around 250 kilojoules. It has enough amount of Vitamin C, folate, copper, Vitamin B6, and beta carotene. Mango is a rich source of Vitamin C which plays an important role in boosting immunity and a good source of copper which forms red blood cells to support the immune system.

14. Pineapple

Pineapple, Fruit

Pineapple is a type of fruit which is rich in Vitamin C, manganese, certain enzymes and antioxidants. According to Wikipedia, Raw pineapple is 86 per cent water, 13 per cent carbohydrates 0.5 per cent protein and contains negligible fat. A 100 gram of pineapple contains 50 calories of energy. As pineapple is rich in Vitamin C, it is a perfect choice to improve our body’s immune system.

15. Tomato

Tomato, Vegetable

Tomato is a red coloured, pulpy and juicy fruit. Tomatoes are a rich source of Vitamin C and a moderate source of Vitamin K, Vitamin B6, Vitamin E, beta carotene, magnesium and potassium. Tomato is 95 per cent water, 4 per cent carbohydrates, and negligible fat and protein. Since Vitamin E, Vitamin C and beta carotene are present in enough amount in tomatoes, so we can add tomatoes in our diet to fight against Coronavirus.

16. Cabbage

Cabbage, Savoy

Cabbage is a green coloured vegetable. According to Wikipedia, raw cabbage is 92 per cent water, 6 per cent carbohydrates, 1 per cent protein and negligible fat. It is a rich source of Vitamin C, Vitamin K and a natural source of Vitamin B6 and folate. Cabbage is the perfect vegetable for boosting immunity and killing bacteria and virus as it has antibacterial and antiviral properties.

17. Strawberry

Strawberry, Fruit

Strawberry is a type of fruit which is sweet in taste and pink in colour. Per 100 gram of strawberry has 33 kilocalories energy approximately. It is a rich source of Vitamin C and manganese and several other vitamins and minerals. As it is rich in Vitamin C and several other vitamins, hence it helps to boost the immunity of our body.

18. Pumpkin

Pumpkin

Pumpkin is an orange coloured, round or oval in shape vegetable. Pumpkin is 92 per cent water, 6.5 per cent carbohydrates, 0.1 per cent fat and 1 per cent protein. It is a rich source of Vitamin A, provitamin A beta carotene and natural source of Vitamin C. As Vitamin A, provitamin A beta carotene and Vitamin C are present in enough amount in Pumpkin. So, it helps to boost immunity, increasing white blood cells and wounds heal faster than usual.

19. Turnip

Turnip, Beetroot, Vegetable

Turnip is a root vegetable which is generally purple. Raw turnip is 93% water, 4% carbohydrates, 1% protein and negligible fat. Turnip is a rich source of Vitamin K, Vitamin A, Vitamin C, folate and iron. Presence of Vitamin K, Vitamin C, folate and iron are responsible for boosting immunity by adding it in our diet.

20. Watermelon

Watermelon, Juice

Watermelon is a fruit which is green in colour and sweet in taste and usually eaten in Summer season. Watermelon is 91% water, 6% carbohydrates and negligible fat and protein. Per 100 gram of watermelon fruit has 125 kilos Joule energy approximately. It is a source of Vitamin C, carotenoid and Vitamin A. As Vitamin C, Vitamin A and carotenoids are present in enough amount in watermelon, so it is advisable to eat watermelon to fight against coronavirus.