Indonesia’s geographic location in the tropics makes this equatorial country has a lot of vegetable-based dishes. Some are processed into main dishes to light snacks. However, did you know that the type of vegetables you consume daily can increase your immunity, which is very much needed, especially in this pandemic? Come on, see the following reviews!
This Popeye green favorite can be planted anywhere and can be grown all year round. Spinach contains vitamins A and C which can boost immunity.
According to Keri Glassman, MS, RD, CDN, a nutritionist and health food expert from the United States (US), each small spinach leaf contains components such as chlorophyll and beta-carotene carotenoids, lutein, and zeaxanthine which can strengthen vision and the immune system.
You are advised to eat two cups of dark green leafy vegetables, such as spinach, every day. This serving contains only 14 calories, offering more than 100 percent of the daily requirement for vitamin A, roughly 30 percent of the recommended daily amount of folate and vitamin C, and plenty of vitamin K.
Regular consumption of spinach can also help prevent premature aging and prevent anemia.
2. Mustard (pakcoy)
Not a few Indonesian dishes use mustard greens, such as meatballs, chicken noodles, sauteed mustard greens, and mustard chips.
Mustard greens, including pakcoy, are green vegetables that contain complete nutrients that meet the requirements to meet nutritional needs. Adequate consumption can help increase endurance.
Based on research published in the Journal of Pharmacognosy and Phytochemistry in 2012, consumption of tomatoes helps prevent flu and colds in male participants.
Both health problems are believed to stem from low levels of carotenoids (organic pigments in plants), including low levels of lycopene and beta-carotene in our bodies.
The main content in tomatoes is lycopene, which has enormous benefits for the body. In addition, tomatoes also contain vitamins C and A which are good for the body.
Tomatoes can be consumed directly or processed into juices, sauces, or other foods. To get a greater concentration of lycopene, you are advised to cook tomatoes first.
4. Bean sprouts
If you like Asian dishes, you must be familiar with bean sprouts. This vegetable with the Latin name Phaseolus radiatus usually comes from green bean sprouts. Bean sprouts have nutritional content which is dominated by carbohydrates and protein.
Josh Ax, DC, DMN, CNS, a doctor in natural medicine, a chiropractor, and a clinical nutritionist from the United States says that one cup of raw bean sprouts offers enough iron that men and women need to maintain a healthy body.
It is also said that this one vegetable contains high fiber and is almost fat free.
Water spinach has always been a favorite vegetable of the Indonesian people. Who would have thought, the kale that we consume every day plays a role in increasing our immunity.
According to research published in the journal BioEksakta in 2019, the content is good nutrition and one source of vitamin C. Vitamin C is an antioxidant that is needed by the body to protect the immune system from the bad effects of free radicals.
In addition, kale is also said to be a good source of vitamins A, B, minerals, amino acids, calcium, phosphorus, carotene, and iron. Kale is also easy to grow and can be processed into various dishes.
6. Cassava leaves
Not many people know that cassava leaves contain vitamin C which is quite high. A report entitled “Use of Cassava for boosting the immune system” written by Jide A. Eroh, a sustainability practitioner from Nigeria said that cassava and its leaves provide a lot of energy when consumed, with low fat content.
Therefore, cassava leaves and tubers are recommended as food for the community.
Cassava leaves contain high amounts of vitamin C and folate which are good immune stimulants and boost the immune system. These leaves can also help prevent disease by preventing harmful microorganisms from entering the body.
This green plant of the cabbage family is very easy to find in Indonesia, both in traditional markets and in supermarkets. Mothers used to mix broccoli stew into their baby’s food. Having the Latin name Brassica oleraceae, broccoli has benefits that are used to fulfill nutrients related to body health.
According to a 2012 report in Food Science and Technology International, consumption of broccoli can improve health status, mainly due to its antioxidant and anti-carcinogenic properties.
Some of the bioactive compounds present in broccoli have a positive effect on the immune system for individuals who consume them.
Besides playing a role in increasing immunity, broccoli can also reduce the risk of heart disease, stroke, cataracts, anemia and various types of cancer.
Those are some type of vegetables around you that can increase your immunity. Don’t forget to include it in your grocery list, OK!