top 5 fruits & vegetables to boost your family's immune system

Fruit & Veg to Boost Your Family's Immune System​

There’s no end to the health benefits you and your family can enjoy when you stick to a healthy diet of fresh vegetables and juicy fruit. This includes boosting the immune system, and even without the current pandemic, there’s no downside to having a stronger immune system, helping your body fight off colds and flu all year round. By buying your fruit and veg online you can keep your diet bulked up with fresh produce without running the risk of it spoiling or repeatedly making trips to the shops.

And while fruit and veg is almost always good for you, some are better than others, especially for boosting your immune system. We’ve compiled a list of the best fruit and veg available from Raw Nutrition to increase your white blood cell count.

Citrus fruit

It’s common knowledge that Vitamin C is an immune system booster, which is why we often rush to grab vitamin supplements and fruit juice when we feel ourselves becoming ill. One of the most well-known sources of Vitamin C is the orange, but can, in fact, come from a wide variety of citrus fruits like lemons, grapefruit, oranges, naartjies, limes and tangerines.
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​Because our bodies don’t naturally produce or store Vitamin C it’s important to take in a certain amount of it a day. Fortunately, citrus fruits are easy to incorporate into most dishes.

Red peppers

This vegetable is another one that’s packed full of Vitamin C, and contrary to popular belief, it’s not the orange that packs the most vitamins. Per ounce, red peppers hold far more Vitamin C than citrus fruits, about 3 times as much. Not only that, but it’s packed full of beta carotene, which is converted into Vitamin A to keep your eyes and skin healthy.
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Papaya

Also known as the Paw Paw, Papaya’s are another fruit rich in Vitamin C, offering double the necessary daily dose of vitamins in a single medium-sized papaya. It also boasts an enzyme called papain that’s got anti-inflammatory properties, which anyone can stand to benefit from.

You can also find other healthy nutrients in papayas to sweeten the deal even more, such as potassium, folate and magnesium, all good for your overall health and well being.
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​Broccoli

One of the healthiest vegetables you’ll find in your pantry, full of vitamins, minerals and antioxidants to keep you healthy and strong. It gives you a shot of Vitamin C, A and E, as well as plenty of fiber, which is great for the digestive system.
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​However, there is a right and a wrong way to cook and eat broccoli. It’s crucial to cook it as little as possible to maintain these nutrients, so don’t steam or boil them till they’re squishy and falling apart. The crisper and crunchier they are still the better.
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Ginger

This root may help treat a lot of the symptoms of illness, so it’s no wonder we often turn to it when we feel unwell. Its anti-inflammatory properties can help reduce the pain of a sore throat, and may also help to ease nausea and vomiting. It’s also believed to ease chronic pain, and may even play a role in lowering cholesterol.
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​Buy Your Fruit and Veg Online 

Be sure to incorporate these fruit and veg and more into your nutrient-rich diets to boost the immune systems of you and your family. Don’t be overwhelmed with the constant need for fresh ingredients when you can do some online grocery shopping, avoiding the crowded stores and keeping your fridge and pantry stocked up on just the right amount of veg you need to use without it spoiling. Raw Nutrition is one of the leading  fruit and vegetable stores in Cape Town , offering vegetable delivery straight to your door for your convenience.

Check out our range of fruit and veg locally sourced here in Cape Town to find all the fruit and veg listed above and more.