9 Foods Rich in Vitamins, Boost Immunity - Best to Prevent Diseases

Kapanlagi.com - Health needs to be maintained. Especially in situations like this, where the corona virus or covid-19 is spreading not only in Indonesia but also around the world. Therefore, we need to take care of ourselves properly to avoid being infected by the virus.

Things that need to be done include maintaining personal hygiene and keeping the immune system strong. It is important to know that having a good immune system will protect us from bacterial and viral infections.

Each person's immune system is different, but it can also be improved by consuming foods and drinks rich in vitamins. You can buy various types of vitamins at the pharmacy. However, you can also get vitamins naturally. Where can you get them from?

1. Yogurt

Yogurt is one of the vitamin-rich foods (credit: pixabay)

Foods that can boost the immune system include yogurt. Because it turns out that yogurt has B12, B complex, and also iron content that is good for the body.

Not to forget, there are other contents that cannot be underestimated from this yogurt. What is it? Yogurt also has zinc content.

This zinc is an important mineral involved in producing certain immune cells. Zinc or this mineral can also be obtained if you consume oysters, raisins, and green beans.

2. Spinach

Spinach is a vitamin-rich food (credit: pixabay)

No need to feel difficult to find various foods rich in vitamins. You should often consume various fruits and vegetables. Not without reason because various types of fruits and vegetables have good vitamin content for the body.

Just like spinach, it is not only rich in vitamin C but also has antioxidant and beta-carotene content that is powerful against infections. Another benefit is to improve the immune system, because spinach also has vitamin A and B complex content.

3. Garlic

Who among you likes garlic? Apparently, garlic also has many benefits because of its content. Moreover, garlic contains vitamins to maintain immune system, manganese, and potassium.

4. Broccoli

Broccoli is a food that can maintain immune system (credit: pixabay)

Another immune-boosting vitamin can be found in broccoli. Indeed, this vegetable is rich in nutrients. It contains vitamin C, vitamin K, and folic acid which are useful for producing red blood cells.

Consuming broccoli itself is not difficult. There are many ways to consume it, starting from boiling, steaming directly, to mixing it with other ingredients to make soup.

5. Fruits Contain Vitamin C

Fruits that contain vitamin C (credit: pixabay)

As is known, not only vegetables but also fruits have many good nutrients for the body. Fruits like oranges, kiwis, strawberries, and grapes have a high content of vitamin C.

Vitamin C in the body also plays an important role in boosting the immune system. Vitamin C also contains antioxidants that have a role in combating free radicals, unstable molecules known to damage the immune system.

Therefore, it is advisable to consume foods that contain vitamin C frequently. Moreover, because it turns out that the body cannot produce vitamin C on its own and store it.

6. Grains and Legumes

Various foods classified as legumes and grains also play an important role in the body. This is because they contain vitamin B6, which supports biochemical processes in the immune system.

In addition, there is also a content of vitamin E that is rich in antioxidants and is a key element in the immune system to fight free radicals and diseases.

One of them is sunflower seeds. Although they are small in size and usually only used as snacks, sunflower seeds are actually beneficial.

7. Foods Containing Zinc

The National Institutes of Health (NIH) revealed that a low level of zinc in the body can damage the immune system. Zinc can also help fight infections and heal wounds. Therefore, zinc or this mineral is highly needed by the body.

You can also get zinc from various foods around you. For example, oysters, roasted peanuts, cashews, raisins, and green beans.

8. Containing Carotenoids

Carotenoids are also easily obtained from several plants. If these carotenoids are consumed, they will be converted into vitamin A, which is a nutrient that maintains the immune system.

Carotenoids are a class of pigments that are another type of antioxidant. You can also get these carotenoids from carrots, apricots, cabbage, mangoes, and papayas.

9. Fish

Fish contains beneficial omega 3 for the body (credit: pixabay)

It is no doubt that various types of fish contain omega 3, which is known as an inflammation suppressant and immune system booster.

To improve your body's immune power, you should also consume foods rich in omega 3. You can also consume processed foods such as mackerel, salmon, tuna, and sardines.

(kpl/gen)