Immunity is the body’s ability to resist infectious agents. Many substances necessary for the function of immune cells and the production of antibodies are found in vegetables, berries and fruits, such as beta carotene, vitamins C and E, iron and others. In addition, many vegetables contain substances that have antiviral effects: garlic, horseradish, onions, peppers, tomatoes. Therefore, it is important to eat a lot of vegetables to strengthen the body’s natural defenses against viruses. Vegetables are also high in fiber, which is needed for our intestinal tract to function well.
Brussels sprouts, celery roots, broccoli, carrots, cauliflower, red beets, lettuce, pumpkins, peppers, tomatoes, parsley, various varieties of cabbage are also the most high in fiber, vitamins and minerals. sour, onions, garlic
How much? Every day, an adult should design his diet so that one third, but even better – half of the amount of food eaten is vegetables and fruits. It is recommended to eat at least five servings of vegetables and fruits a day – at least 500 grams. Ideally, they should be taken with each meal and fresh, combined in a rainbow principle to have more color. It is worth noting that potatoes contain a lot of starch, so they are not included in this group.
A measure of one serving could be a handful of sliced fresh vegetables or two handfuls of cooked vegetables. One serving can also be one medium-sized vegetable, such as a tomato, carrot, paprika, or one glass of vegetable juice (150 ml).
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