If you are not in the habit of eating the five daily rations of fruits and vegetables suggested by nutritionists for a healthy diet, here is one more reason that should push you to think again.
Fruits and vegetables, thanks to their high content in vitamins, minerals and antioxidants, support the immune system against colds and other respiratory tract infections.
This is confirmed by research conducted at Boston University School of Medicine published in Public Health Nutrition.
Seven servings a day
It emerged, analyzing the eating habits of over a thousand women, that those who consume at least seven servings of fruit and vegetables a day have a significantly lower risk of catching a cold than those who consume few.
The micronutrients contained in plants, in fact, maintain the maximum level of activity of the immune system and help keep away the germs to which we are exposed.
Here is a list of fruits – with some indications on the substances they contain – to choose from to help the body fight cold and flu viruses.
| Fruit | Active substances |
|---|---|
| Apple | Quercetin
Catechin Vitamins Minerals |
| Papaya | Vitamin C
Vitamin A Beta-carotene |
| Blueberries | Antioxidants |
| Grapefruit | Vitamin C
Limonoids Lycopene |
| Lemon | Vitamin C
Citric acid Flavones |
| Banana | Pyridoxine
Magnesium |
| Grape | Pyridoxine |
Apple
It is the most popular source of antioxidants in our diet. An apple contains antioxidants such as quercetin and catechin, as well as numerous minerals and vitamins.
Papaya
With its vitamin C content of 60 mg per 100 grams, a papaya can help achieve the average daily requirement of vitamin C.
In addition, it contains beta-carotene, vitamin A, calcium and magnesium.
Blueberries
Delicious blue berries are among the best natural sources of antioxidants.
They also have probiotic properties, increasing the levels of intestinal bacterial flora. For this reason they are used, as well as antimicrobials, also against diarrhea and as anti-inflammatories and astringents.
Grapefruit
Very rich in vitamin C, grapefruit also contains substances, called limonoids, capable of lowering cholesterol.
Pink varieties are also an excellent source of lycopenes, substances that fight tumors.
Lemon
Valuable source of vitamin C, citric acid (essential for cellular metabolism) and flavones (powerful antioxidants).
It is able not only to strengthen the immune system and help the body to regain tone and vigor, but also to dissolve mucus.
As a preventive measure, it is advisable to have a freshly squeezed lemon juice a day, in the morning, diluted in a little water (possibly sweetened with sugar or honey).
Banana
It is one of the best food sources of vitamin B6, thanks to which it helps reduce fatigue, depression and stress : all conditions that can favor aggression by viruses.
In addition, the banana is rich in magnesium (a fundamental component of the bones, promotes their development and helps keep them robust) and potassium (essential for a good functioning of the cardiovascular system).
Grape
This fruit also contains a high amount of vitamin B6, which helps to dissolve nervousness and stress, as well as performing an excellent protective action against various infections.
Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.
The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.