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How colourful food adds to vitamins beneficial for immune system

Citrus fruits, tomatoes and tomato juice are major contributors of vitamin C

Wednesday February 6, 2019 9:55 PM, ummid.com News Network

Rainbow food

Washington: Dietitians and nutritionists have found that what we eat can help our immune system fight off any potential illnesses. Also, many colourful foods can provide benefits for the immune system and gut health.

"While there is no specific food or diet that helps rid the body of disease, eating foods full of nutrients can be beneficial", Samantha Heller, a registered dietitian and senior clinical nutritionist at NYU Langone Health in New York, told CNN.

“The immune system needs all nutrients to function optimally. These include vitamins, minerals, fats, carbohydrates, protein and phyto nutrients", Heller said.

"Red, orange and yellow tend to have vitamin C which helps the immune system", Dr. Eddie Fatakhov, a physician and nutritionist at the Center for Internal and Integrative Medicine in Alpharetta, Georgia told CNN.

“If you're eating the rainbow, any red bell peppers and green bell peppers have a lot of vitamin C and a lot of antioxidants and phyto nutrients", he said.

Citrus fruits, tomatoes and tomato juice are major contributors of vitamin C. Other good food sources include strawberries, kiwi, Brussels sprouts and cauliflower.

Likewise, leafy greens pack like arugula, broccoli, Brussels sprouts, kale, cabbage and collard greens are rich in nutrients that can benefit your immune system, including vitamins C, E and K. They also include carotenoids; folate; and minerals.

Cruciferous vegetables are a source of indole-3-carbinol, which has been studied, along with other indoles, for the role it may play in lowering the risk of several types of cancer. That research remains ongoing.

Similarly blue, indigo and violet foods like dried fruits can pack a big nutrient punch. The reason is that nutrients and fibre are more concentrated when water is removed from them. Dried fruit is also a rich source of anti-oxidants and vitamin B folate.

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