5 ways to maintain your immune system
For that, always take care immune system You.
One way is eat fruit.
So much vitamin C in this fruit can increase endurance.
In one cup (145 grams) of papaya can provide 87 m of vitamin C.
This means that papaya can provide 97% of the daily requirement of vitamin C for adults.
Papaya also has papain or digestive enzymes with anti-inflammatory effects.
This fruit is known to have high levels of vitamin C.
This applies to all citrus fruits such as common oranges, grapefruits, tangerines, lemons and limes.
One medium-sized orange can provide 70 mg of vitamin C, about 78% of the daily requirement of vitamin C for adults.
Adult vitamin needs are 75 mg for women and 90 mg for men.
While half a grapefruit can contain 44 mg or 73% of the daily requirement of vitamin C.
One lime meanwhile can provide 13 mg of vitamin C, 22% of the daily requirement of vitamin C.
Kiwi is beneficial in providing folate, potassium, vitamin K and vitamin C.
Vitamin C in kiwi can increase white blood cells to fight infection.
One medium-sized kiwi fruit can contain 71 mg of vitamin C or 79 percent of the daily requirement of vitamin C for adults.
Meanwhile, other kiwi nutrients are useful for keeping the whole body functioning properly.
Strawberries are known to be rich in vitamin C and antioxidants.
Strawberries provide up to 5.4 mmol of antioxidants per 3.5 ounces (100 grams) according to the FRAP or Ferric Reducing Ability of Plasma analysis.
The higher the FRAP value, the more antioxidants the food contains.
Strawberries also contain anthocyanins, which are antioxidants that make them red.
Anthocyanins can help reduce the risk of heart disease by reducing bad cholesterol levels and increasing good cholesterol.
Lychee is famous as a fruit with high vitamin C.
One fruit can provide almost 7 mg of vitamin C, can meet the daily requirement of vitamin C as much as 7.5%.
Meanwhile, one cup (145 grams) of lychee fruit can meet daily vitamin C needs of up to 151 percent.
This fruit can indeed provide quite a lot of vitamin C which is useful for collagen synthesis and blood vessel health.
Not only vitamin C, lychee also contains omega-3 and omega-6 fatty acids, which are beneficial for the brain, heart, and blood vessels.
Guava contains 126 mg of vitamin C or 140% of the daily requirement of vitamin C for adults.
Another ingredient is the antioxidant lycopene, which has the potential to prevent or slow the growth of certain cancer cells.
Guava is also known to be useful in lowering high blood pressure.
Blueberries are known to be low in calories and full of nutrients and antioxidants.
Antioxidants can fight free radicals that can damage the DNA structure of cells, increase levels of bad cholesterol (LDL) in the body, cause inflammation, and weaken the immune system.
Nilai FRAP bluberry senilai 9,2 mmol antioxidan per 3,5 ons (100 gram).
Blueberries are known to contain the highest amount of antioxidants of all commonly consumed fruits and vegetables.
The most antioxidants in blueberries are anthocyanins.