The immune system is a complex and dynamic system that fights to keep the infection out of the body. To maintain immune in the body; healthy lifestyle options by choosing to eat nutritious foods, regular physical activity, and 7-8 hours of the sleep cycle. Among of them consume nutrition foods in order to immunity-boosting by supplements or fresh fruits or veggies. Nevertheless, nutrients from fresh foods are more significant than supplements as reasons that foods also contain hundreds of naturally occurring substances and work as a shield against chronic health conditions somehow.
In this article, is the guide you which type of foods that contain nutrients or vitamins to keep your body healthy or your body need it.
Foods contain vitamin C
Fruits rich in vitamin C such as orange, kiwi, mango, lemon, guava, grapefruit, melon, pineapple, raspberries, strawberries, watermelon, papaya, blackberries, and cantaloupe
Vegetables are rich in vitamin C such as broccoli, cauliflower, onion, radishes, spinach, sweet potato, and tomato.
Vitamin C (L-ascorbic acid) helps to defend against diseases like heart disease, common cold, eye disease, help to heal the wound, immune system deficiency, and skin wrinkles.
Foods contain vitamin D
Fruits rich in vitamin D: apricot, peach, melon, avocado, mango, papaya, blackberries, and orange.
Vegetables are rich in vitamin D: edible mushroom, carrot, broccoli, pepper, sweet potato, white bean, spinach, asparagus, kidney beans, and olive.
Meats are rich in vitamin D: beef liver, whitefish, tuna fish, swordfish, sockeye salmon, cod liver oil, egg, oyster, fish roe, and mackerel.
Drinks rich in vitamin D: soymilk, whole milk, chocolate milk, and orange juice.
Vitamin D is one of the important sources in the body that growth and health of the bones. It also prevents osteoporosis and works on the immune system. Additionally, vitamin D also has a function to absorb calcium and phosphorus in the body.
Foods contain zinc
Fruits rich in zinc: kiwi, raspberries, banana, prunes, blackberries, avocado, tangerine, strawberries pomegranate, cantaloupe, and apricot.
Vegetables are rich in zinc: shiitake mushroom, green peas, spinach, lima beans, lentil sprouts, asparagus, beet greens, broccoli, okra, and sweet corn.
Zinc helps to fight the bacteria and virus in the body, also make DNA works its role properly. It likewise to heal wounds and aid you to smell and taste. Zinc is essential for infants and children as they need it to grow.
Foods contain B vitamins
B vitamins are one of the important vitamins help to well-being in the body. It helps and directs impact on levels of energy, a function of the brain, skin, and hair and eyes healthy, and cell metabolism. B vitamins contain 8 types of vitamin B as following:
Vitamin B1 (Thiamin)
Fruits rich in vitamin B1: banana, avocado, citrus fruits.
Vegetables rich in vitamin B1: black bean, acorn squash, corn, asparagus, broccoli, spinach.
Nuts/seeds rich in vitamin B1: sunflower seeds, almond.
Meats rich in vitamin B1: beef, pork, salmon, blue mussel, tuna, trout, oysters, clams.
Other rich in vitamin B1: brown rice, bread, firm tofu, milk, cheese, eggs.
Vitamin B1 or thiamin is a vital nutrient that requires to maintain cellular function and a wide array of organ function in the body.
Vitamin B2 (Riboflavin)
Fruits rich in vitamin B2: apple, avocado, purple passion fruit juice
Vegetables are rich in vitamin B2: portobello mushrooms, spinach, kidney bean, asparagus, broccoli, Brussel sprout, soybean.
Meats rich in vitamin B1: beef, pork, chicken, salmon, clams, trout, mussels, egg.
Nuts/seeds rich in vitamin B1: almonds, cereals, oats.
Vitamin B2 or riboflavin assists to eye and skin health and produce energy.
Vitamin B3 (Niacin)
Fruits rich in vitamin B3: avocado.
Vegetables rich in vitamin B3: mushroom, green pea, potato, pumpkin.
Meats rich in vitamin B3: Liver, chicken breast, tuna, turkey, salmon, anchovies, pork, ground beef, mackerel, rainbow trout, sardines, eggs.
Nuts/seeds/soy-rich in vitamin B3: soy burger, squash seeds, peanut.
Other rich in vitamin B3: brown rice, whole wheat, tofu, cereal, pasta.
Vitamin B3 or niacin has an important function to convert fat, alcohol, and carbohydrate into energy in the human body. Additionally, it helps to maintain the digestive and nervous system as well.
Vitamin B5 (Pantothenic acid)
Fruits rich in vitamin B5: avocado, guavas, pomegranates, pink grapefruit, banana, raspberries.
Vegetables rich in vitamin B5: shiitake mushroom, white mushroom, potato, broccoli, pea, tomato puree, yellow sweet corn, acorn squash.
Meats rich in vitamin B5: beef liver, chicken, pork, tuna, salmon, trout.
Other rich in vitamin B5: milk, yogurt, cheddar cheese.
Vitamin B5 or pantothenic acid need to generate red blood cell and steroid hormone also need to metabolism proteins, fat, alcohol, and carbohydrates.
Vitamin B6 (Pyridoxine)
Fruits rich in vitamin B6: banana, watermelon, avocado.
Vegetables rich in vitamin B6: onion, spinach, carrot, sweet potato, green pea, cabbage, lettuce, tomato.
Meats rich in vitamin B6: beef liver, salmon, tuna, chicken breast, turkey, sockeye.
Vitamin B6 or pyridoxine effects on brain development and progressions, steroid hormone activity, and immune functions.
Vitamin B7 (Biotin)
Fruits rich in vitamin B7: banana, avocado, raspberries.
Vegetables rich in vitamin B7: sweet potato, broccoli, spinach, carrot, cauliflower.
Meats rich in vitamin B7: beef liver, pork, pink salmon, tuna.
Nuts/seeds rich in vitamin B7: sunflower seed, peanut, almonds, walnut.
Other rich in vitamin B7: milk, eggs yolk.
Vitamin B7 or biotin is required for fat synthesis, amino acid and metabolism and glycogen synthesis, and energy metabolism.
Vitamin B9 (Folic acid/folate)
Fruits rich in vitamin B9: orange, strawberries, avocado, raspberries, papaya.
Vegetables rich in vitamin B9: celery, bean, garden asparagus, green pea, broccoli, Brussels sprout, spinach, parsley, beet, bell pepper, leafy greens.
Vitamin B9 or folic acid or folate is requisite to form red blood cells that deliver oxygen throughout the body. It assists in the development of the nervous system in fetal as well as cell growth. Pregnancy women normally take a supplement or consume fortifies foods.
Vitamin B12 (cyanocobalamin)
Fruits rich in vitamin B12: mango, apricot, melon, peach, avocado.
Vegetables rich in vitamin B12: broccoli, papaya, carrot, sweet potato.
Meats rich in vitamin B12: calm, lamb liver, lamb kidney, beef liver, octopus, oyster, pork liver, beef kidney, mussel, mackerel pork kidney, liverwurst, herring, king crab, bluefin tuna, sardines, rainbow trout, salmon, lamb.
Vitamin B12 or cyanocobalamin produces and controls mental ability, a form of red blood cell, myelin surrounding nerve cells, break down some fatting acids and produce energy by amino acids.
Foods contain vitamin E
Fruits rich in vitamin E: avocado, mango, kiwi, blackberry, black currant.
Vegetables rich in vitamin E: spinach, swiss chard.
Nuts/seeds rich in vitamin E: almond, sunflower seed, pine nut, hazelnut.
Other rich in vitamin E: olive oil.
Vitamin E or called antioxidant, its role as a protector to keep cells from the harm caused by free radicals. Generally, people are exposed to free radicals such as smokes of cigarettes, air pollution, and sunlight or ultraviolet light.
Foods contain vitamin K
Fruits rich in vitamin K: avocado, green apple, green grape, kiwi, green pears, honey drew melon.
Vegetables rich in vitamin K: cabbage, celery, cucumber, Belgian endive, green beans, brussels sprouts, arugula, asparagus, broccoli, lime, broccoli rabe, artichoke.
Meats rich in vitamin K: pork liver, beef liver, goose liver, chicken liver. Vitamin K assist to make numerous proteins that are requisite for blood clotting and build the bones.