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What are antioxidants?
They are vitamins, minerals, and other nutrients that protect and repair cells from damage caused by free radicals. Many experts believe this damage plays a part in a number of chronic diseases, including hardening of the arteries (atherosclerosis), cancer and arthritis. Free radicals can also interfere with your immune system. So, fighting off damage with antioxidants helps keep your immune system strong, making you better able to ward off colds, flu and other infections.
Adding more fruit and vegetables of any kind to your diet will improve your health. But some foods are higher in antioxidants than others. The three major antioxidant vitamins are beta-carotene, vitamin C, and vitamin E. You'll find them in colorful fruits and vegetables especially those with purple, blue, red, orange, and yellow hues. To get the biggest benefits of antioxidants, eat these foods raw or lightly steamed; don't overcook or boil. It takes more than an apple a day to keep the doctor away. It turns out that eating some pretty surprising nutrients will help keep your immune system on guard. you can ensure that your body and immunity run smoothly by rounding out your plate with plenty of colorful servings of fruits and veggies, plus 8 to 10 glasses of water a day, at the very least. The following ingredients can add extra-flu fighting punch to your winter meal plan.
- Garlic
Garlic contains allicin, a compound known for protecting cells against various compounds. It is also a powerful antiseptic, preventing diseases ranging from colds to cancers. It's directly linked to the prevention of age-related diseases.
2. Cruciferous Vegetables:
These mostly leafy vegetables have sulfur-containing compounds that are converted into ITCS (isothiocyanates). These ITCs improve immune response and are also linked to cancer prevention. Examples of cruciferous vegetables include cabbage, broccoli and radish.
3. Onions:
This popular vegetables is rich with quercetin, a powerful antioxidant. It also contains anthocyanins, another powerful antioxidant. Onions are also known to reduce hypertension and are an adequate treatment for allergies.
4. Tomatoes:
This popular fruit is nature's best source of lycopene. One of the most powerful antioxidants in nature it is exceptionary effective in preventing cancers, particularly of the prostate. It is also rich in both beta carotene and dietary fibre.
5. Mushrooms:
Several of these fungi are directly linked to reducing the risk of cancers, particularly breast cancer. It is able to do so, because it enhances the function T cells, a part of the immune system that attacks infections or tumor cells. While there are lots of delicious species, there are also plenty of poisonous ones; you have to make sure if the mushroom you're looking at is edible or not. Some healthy choices morel mushrooms, black chanterelle mushrooms, cauliflower mushrooms, reishi mushrooms and maitake mushrooms.
6.Bell Peppers:
These vegetables, especially the red ones, are full of vitamin C. Not only do they contain a high amount of vitamin C, but they also contain beta carotene that improves immune system function.
Some people say that the key to having a strong and sturdy body is to eat vegetables. By eating these immunity-boosting foods, your body will become sturdy indeed.
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