WITH alcohol and facemask that may give you some protection, you can now say you are ready to “battle and mingle” with asymptomatic people.
But adding more fruits and vegetables to your daily diet is powering up your immune system to fight infections.
According to studies conducted by the Food and Nutrition Research Institute of the Department of Science and Technology, regularly eating fruits and vegetables boosts the body resistance against infection and common illnesses like colds.
This is true with pregnant women who are at risk of getting colds and of being constipated during pregnancy.
FNRI nutritionists suggest of eating two to three servings of fruits every day to fight infections. One serving of fruit is equivalent to one medium size fruit or one slice of a big fruit. Anonas, strawberry, ripe papaya, cashew, datiles, atis, guwayabano, ripe mango, melon, tomato, siniguelas, and naranghita are examples of vitamin C-rich fruits.
Fruits can be eaten cooked or raw. You can also sieve the fruits for people who are on special diet and need soft foods like the elders.
Here are the types of fruits and vegetables to take daily:
• Yellow fruits like ripe papaya and ripe mango to acquire provitamin A.
• Ripe papaya and suha (pomelo) for vitamin C; banana and pineapple; red guava and calamansi. Did you know that cashew has more vitamin C than dalanghita? Don’t forget unripe mango.
• Medium ripe papaya for vitamin C, riboflavin, iron, calcium and protein.