FRUITS AND VEGETABLES ARE ESSENTIAL FOR BOOSTING OUR IMMUNE SYSTEMS IN THE COVID-19
Anurag Prajapati, Neha Naike, Narendra Singh Baghel, Dr. Archana More S.N. Government P.G. College Khandwa M.P.
Abstract - Currently, there is a pandemic that is affecting the entire planet, i.e. Covid-19.
Although no vaccine has yet been developed, having a strong immune system is the only way to combat the illness. You can build a strong immune system by eating healthfully, exercising frequently, or practicing yoga. Our immune system is boosted by the vitamins, minerals, and other chemicals found in fruits and vegetables. The importance of fruits and vegetables in keeping a strong immune system has been emphasised in this article.
Keywords: Pandemic, vaccine, immune system, vitamin.
1 INTRODUCTION
The worldwide spread of the corona virus (Covid19) is accelerating. There is presently no vaccine or cure for the virus. In an effort to develop vaccines as rapidly as possible, the majority of countries are investing heavily in their research and development departments.
All countries are vying with one another to find the vaccine in order to preserve the lives of their populations. The World Health Organization has designated Covid19 as a global pandemic, and according to Dr. Michael Osterholm of the University of Minnesota's Center for Infectious Disease Research and Policy, the disease won't go away until it infects 60 to 70 percent of people globally (Alltucker, 2020). It has been noted that corona viruses tend to impact the respiratory system, a collection of tissues and organs that regulates breathing, the most (Kandola, 2020). Those over 65, those with diabetes, chronic lung illness, cancer, chronic renal disease, and obesity are more likely to experience severe COVID-19 and accompanying respiratory consequences, according to Patel (2020). The immune system is hampered by old age and various illnesses, which cause a serious decline in health and frequently result in death. Therefore, those with a strong immune system could fight off the illness and recover pretty quickly.
To strengthen our immune systems, we must maintain a healthy diet, which can be achieved by following a strict diet plan and consuming items that will do so. The body's immune system is supported by numerous vitamins and minerals that can be found in fruits and vegetables. We must immediately boost our intake of the correct fruits and vegetables if we hope to successfully fight the corona virus. The focus of this article will be the value of fruits and vegetables in strengthening the immune system.
2 ROLE OF FRUITS IN IMPROVING IMMUNE SYSTEM 2.1 Citrus fruit
Active phytochemicals found in citrus fruit have health-promoting properties. It offers a good amount of vitamin C, folic acid, potassium, and pectin, all of which contribute to a stronger immune system (Guimares et al., 2009). Citrus fruits like lemon, orange, mandarin, lime, etc. are full of vitamins that boost immunity.
2.2 Aonla
One of the most well-liked fruits for boosting human immunity is the aonla. This fruit is loaded with natural vitamin C, which is an immunity enhancer, claims Peramachi (2020).
These fruits include polyphenols and tannins, which are antioxidants. Additionally, it includes flavonoids, gallic acid, ellagic acid, and phyllemblic acid, all of which are helpful in preventing various illnesses and extending human longevity by enhancing digestion.
Diabetes, asthma, heart conditions, colds, and coughs can all be treated with it.
2.3 Jamun
According to reports, jamun has a wide range of medical characteristics, including those that are anti-inflammatory, anti-arthritic, anti-allergic, anti-diabetic, and anti-oxidant. The greatest potential nutraceutical value of them is provided by Jamun fruits' anti-diabetic properties. Flavonoids and phenolics, which are mostly found in the fruit and improve immunity (Srivastava and Chandra, 2013).
2.4 Watermelon
When ripe, watermelon has the highest concentration of lycopene, which can reduce respiratory inflammation and offer protection against illnesses. The fruit is also said to be a good source of the antioxidant vitamins C, A, and B6, which are essential for boosting immunity (Anurag, 2020).
2.5 Papaya
Iron and calcium are abundant in papaya. Papaya is a rich source of vitamins, including vitamins A, B, and C (ascorbic acid), which are crucial nutrients for boosting the immune system. Human heart rate is slowed by the papaya's carpaine content, which also lowers blood pressure. Homocysteine must be transformed into amino acids by folic acid, which may be found in papaya. If it is not converted, homocysteine can directly damage blood vessel walls, which may be a considerable risk factor for a heart attack or stroke (Aravind et al., 2013).
Table 1 – Different nutrients of fruits which helps in boosting immunity.
Sl.No. Fruits Nutrients
1. Citrus fruits (Sissons,
2019)
Lemons Vitamin C, Folic Acid, Potassium, Pectin
Oranges Fiber, Calcium, Magnesium, Potassium, Vitamin C Limes Calcium, Magnesium, Potassium, Vitamin C Grapefruit Fiber, Calcium, Magnesium, Potassium, Vitamin C
2. Aonla Vitamin C, Polyphenol, Tannins, Phyllemblic Acid, Gallic Acid, Ellagic Acid (Peramachi, 2020)
3. Jamun Calcium, Iron, Potassium, Vitamin C (Jha, 2015) 4. Watermelon Vitamin C, A, B6 (Anurag, 2020)
5. Papaya Vitamins A, B, And C, Carpaine, Folic Acid (Aravind et al., 2013) 6. Banana Iron, Potassium (Jyothirmayi and Mallikarjuna, 2015), Calcium,
Magnesium (Kaimal et al., 2010) 7. Pomegranate Vitamin C, E(Kumari, 2020)
8. Berries Vitamin C, Vitamin A, Potassium, Manganese, Fibers (Anurag, 2020).
9. Pineapple Vitamin C, Malic Acid (Hendrickson, 2011). Bromelain (Hossain et al.,2015)
2.6 Banana
For people of all ages, bananas are a great source of nutrition and a well-balanced diet. Iron is abundant in bananas, which serves to stimulate the blood's creation of haemoglobin. It has a high potassium content and little salt, which lowers the risk of high blood pressure and heart attacks (Jyothirmayi and Mallikarjuna, 2015). According to Kaimal et al. (2010), an ethanol extract of mature green banana fruits contains anti-inflammatory and hypolipidemic effects that could be used to treat diabetes mellitus.
2.7 Pomegranate
Pomegranate juice has been shown to lower heart disease risk factors (Esmaillzadeh et al., 2006). Vitamins C and E included in pomegranates aid to strengthen our bodies' natural defences against serious infections. Additionally, it increases antibody synthesis (Kumari, 2020).
2.8 Berries
Berries are incredibly nourishing. Examples include strawberries, raspberries, cranberries, blueberries, etc. Berries are thought to have the most antioxidants, according to studies.
Antioxidants, such as the polyphenol found in strawberries and flavonoids in blueberries, aid in minimizing internal cellular deterioration and ultimately boost immunity. These tart-sweet fruits are a good source of fibre, vitamin C, vitamin A, potassium, and manganese (Anurag, 2020).
2.9 Pineapple
Vitamin C, which is abundant in pineapple and helps to strengthen the immune system.
One of the main components of pineapple that is good for your health is malic acid. It increases resistance and lowers the danger of toxic metal poisoning (Hendrickson, 2011).
The pineapple fruit's bromelain has proven to have powerful anti-inflammatory properties, lowering swelling in inflammatory diseases such acute sinusitis, sore throat, arthritis, etc (Hossain et al., 2015).
3 ROLE OF VEGETABLES IN IMPROVING THE IMMUNE SYSTEM 3.1 Broccoli
Calcium, magnesium, and potassium, which support a healthy neurological system and control blood pressure, are abundant in broccoli. Additionally, it has trace minerals like zinc and selenium, which support stronger immune defence mechanisms (Rasquinha, 2013, Shubha et al., 2020).
3.2 Brussels sprouts
Alpha-lipoic acid (ALA), an anti-oxidant, is found in Brussels sprouts (Salehi et al., 2019).
This ALA can improve insulin sensitivity, reduce blood sugar levels, and shield diabetics from the effects of oxidative stress (Ware, 2019). Vitamin C, a protective antioxidant in the body, is abundant in Brussels sprouts. Immunity against viruses is strengthened with the aid of vitamin C. (Nandi, 2018).
3.3 Cauliflower
Cauliflower is essential in boosting the immune system. It contains elements like choline and glutathione, an antioxidant that aids the body in fighting off many illnesses. Choline also aids in fat absorption, lowers chronic inflammation, and maintains the structure of the cellular membrane. Antioxidants including vitamin K, vitamin C, and manganese serve to keep the body healthy by reducing the risk of oxidative stress (Lall, 2019). Morris et al.
(2012) claim that glutathione controls the actions of several immune system cells, influencing adaptive immunity and guarding against microbial, viral, and other diseases.
The author of the book "Journey to a Healthy Life," Lall (2019), said that carrots contain -carotene, a potent phytonutrient. This phytonutrient aids in boosting human immunity. It increases the generation of T cells and cells that fight infections. The high vitamin C content of carrots, he continued, boosts the activity of white blood cells in the body, strengthening the immune system overall. Soluble fiber, which is abundant in carrots and helps regulate blood sugar and insulin levels. Additionally, studies have shown that some nutrients, such as the vitamin A found in carrots, aid in blood sugar regulation.
Regular fiber consumption can assist people with type 2 diabetes lower their blood sugar levels and lessen their chance of getting the disease. The carrot's vitamin A and C content will strengthen our defences against infection and advance our bodies' capacity for self- healing (Ghosh, 2020).
3.4 Spinach
One of the most essential vegetables for nutrition is spinach. Spinach is a source of Vitamin K1, which is found in spinach foods (Miano, 2016). When ingested in our diet, spinach's abundance of antioxidants, including flavonoids, carotenoids, vitamins (C, E), and phenolic compounds, regulates the action of free radicals to lessen their negative effects (Bergquist, 2006). Spinach provides vitamin C, which can help prevent the common cold and lessen the symptoms of illness, as well as fibre that regulates digestion (Hussein, 2020).
3.5 Onions
One of the healthiest foods, onions include organic substances such fructans, organosulfur compounds, and flavonoids that may protect our bodies from some pathogenic infections.
According to Goldman (2020), onions have anti-viral properties that could serve as a preventative tool to fend off the flu virus. We can reduce blood sugar levels by eating onions in our diet (Aggarwal and Yost, 2011). Selenium, sulphur compounds, zinc, and vitamin C are just a few of the nutrients that onions are rich in (Agustin-Bunch, 2020).
3.6 Tomatoes
There are numerous health advantages of eating tomatoes. One of the essential antioxidants contained in tomatoes, lycopene aids in the battle against the development of malignant cells as well as other ailments. Vitamins like Vitamin A and Vitamin C, another
essential element for boosting immunity, are found in tomatoes. Tomatoes contain potassium and vitamin B, which can help lower blood pressure and cut cholesterol levels in people. Additionally, it contains the essential element chromium, which significantly aids diabetics in maintaining better control over their blood sugar levels (Bhowmik et al., 2012).
3.7 Garlic
Allicin is a sulphur component found in garlic, according to Arreola et al. (2015). By preventing immunological malfunction, this immune-stimulating substance boosts the body's natural killer cells and aids in immune system maintenance. It also aids in the treatment of microbiological infections, the reduction of inflammation, and the maintenance of heart function.
3.8 Ginger
For almost 25 centuries, ginger has been utilised as medicine. It is generally used to relieve nausea and is also a plant that lowers cholesterol (Bayati Zadeh and Moradi-Kor, 2013). By having a strong stimulatory impact on the heart muscle and diluting blood, ginger is utilised to increase blood circulation throughout the body (Mowrey and Clayson, 1982).
According to a number of pieces of research, ginger may help to control blood pressure and heart rate (James et al., 1999). When it comes to immunity, ginger is frequently used to lessen inflammation that may be brought on by conditions like rheumatoid arthritis, asthma, and irritable bowel syndrome (Gleb, 2017).
3.9 Beetroot
Iron, which is abundant in beetroot and is crucial for boosting the synthesis of white blood cells. It benefits the organs by acting as a superb detoxifying agent. Additionally, it aids in the prevention of illnesses like cancer, heart disease, etc. This vegetable has a fair amount of fibre, which aids in digestion (Nangia, 2018).
3.10 Turmeric
An essential part of the Indian diet is turmeric. It is well known for having several medicinal benefits. Arora (2020) asserts that curcumin aids in boosting our defence mechanisms. He said, "Curcumin helps fight against cough, flu, bronchial issues, etc., and those suffering from things like Sinsuits which reduce our immune." According to Balakrishnan (2007), turmeric also contains nutrients that are necessary for increasing immunity, such as calcium, potassium, iron, thiamine, riboflavin, niacin, and ascorbic acid.
Table 2 – Different nutrients of vegetables which helps in boosting immunity.
Sl.
No. Vegetables Nutrients
1. Broccoli Potassium, Magnesium, Calcium, Zinc, Selenium (Rasquinha, 2013) 2. Brussel sprouts Alpha-Lipoic Acid (Ware, 2019), vitamin C (Nandi, 2018)
3. Cauliflower Glutathione, Choline, Vitamin K and C, Manganese (Lall, 2019) 4. Carrot Β-Carotene, Vitamin C, Fiber (Lall, 2019), Vitamin A (Ghosh, 2020)
5. Spinach Vitamin K (Miano, 2016), Flavonoids, Carotenoids, Vitamins (C, E) (Bergquist, 2006) 6. Onions Organosulfur, Fructans Goldman (2020), Selenium, Sulfur Compounds, Zinc, Vitamin C
(Agustin-Bunch, 2020)
7. Tomatoes Lycopene, Vitamin A, Vitamin C, Vitamin B, Potassium, Chromium (Bhowmik et al., 2012)
8. Garlic Allicin (Arreola et al., 2015)
9. Ginger Vitamin B3, B6, Iron, Potassium, Vitamin C, Magnesium, Phosphorus, Riboflavin (Goldman, 2019)
10. Turmeric Curcumin (Arora, 2020), Calcium, Potassium, Iron, Thiamine, Riboflavin, Niacin, Ascorbic Acid, (Balakrishnan, 2007)
4 CONCLUSION
The most important condition for attaining optimum health is perfect diet. We need to eat meals that are high in a variety of nutrients to boost our immunity. Fruits and vegetables are a great source of antioxidants, vitamins, and minerals. Appropriate serving sizes of fruits and vegetables are recommended for the optimum diet. A person who consumes the required amount of fruits and vegetables can go past the current position, where perfect
immunity is the only option available till any vaccine is discovered. Various other foods, including dairy products, beef, eggs, and mushrooms, may also be able to help us build stronger immune systems. Perfect food is the most crucial requirement for achieving optimum health. To strengthen our immunity, we must have meals that are rich in a range of nutrients. Antioxidants, vitamins, and minerals are abundant in fruits and vegetables.
For the best diet, the recommended serving sizes of fruits and vegetables are. As long as no vaccine is developed, perfect immunity will remain the only choice for people who eat the recommended amounts of fruits and vegetables. Other foods including dairy, meat, eggs, and mushrooms may also be able to support the development of stronger immune systems.
REFERENCE
1. Aggarwal, B.B. and Yost, D. 2011. Healing Spices: How to Use 50 Everyday and Exotic Spices to Boost Health and Beat Disease. Sterling Publication.
2. Agustin-Bunch, F. (2020). Onions Against Cold Symptoms. Retrieved from DrFarrahmd.com:
https://www.drfarrahmd.com/2020/04/onions- against-cold-symptoms.html.
3. Alltucker, K. (2020). COVID-19 expert: Coronavirus will rage 'until it infects everybody it possibly can'.
Retrieved from USA TODAY:
https://www.usatoday.com/story/news/health/2020/05/11/coronavirus-expert-michael-osterholm- warns- virus-spread-far-from-over/3108333001/Anurag, G. (2020). FRUITS THAT BOOST IMMUNE SYSTEM.
Retrieved from Me N Mom Health: http://www.menmomhealth.com/fruits-that-boost- immune-system/
4. Aravind, G ., Bhowmik, D ., Duraivel, S., Harish, G. (2013). Traditional and Medicinal Uses of Carica papaya.
Journal of Medicinal Plants Studies, 1(1):7-15.
5. Arora, S. (2020). Use power of turmeric and boost your immunity with Curcumin in the time of viral infections. Retrieved from FINANCIAL EXPRESS :
6. https://www.financialexpress.com/lifestyle/health/ use-power-of-turmeric-and-boost-your-immunity- with- curcumin-in-the-time-of-viral-infections.
7. Arreola R, Quintero-Fabian S, Lopez-Roa RI, Flores- Gutierrez EO, Reyes-Grajeda JP, Carrera- Quintanar L, Ortuño-Sahagún D. (2015). Immunomodulation and anti-inflammatory effects of garlic compounds. J Immunol Res. doi:401630. 10.1155/2015/401630
8. Balakrishnan K. V. (2007). Postharvest technology and processing of turmeric. In: Ravindran P. N, Nirmal Babu K, Sivaraman K, editors. Turmeric: The Genus Curcuma. Boca Raton, FL: CRC Press, pp. 193–256.
9. Bayati Zadeh, J. and Moradi-Kor, N. (2013). Physiological and pharmaceutical effects of Ginger (Zingiber officinale Roscoe) as a valuable medicinal plant. European Journal of Experimental Biology. 4. 87-90.
10. Bergquist S. (2006). Bioactive Compounds in Baby Spinach (Spinacia oleracea L.) Effects of mPre and Postharvest Factors. Doctoral thesis Swedish University of Agricultural Sciences Alnarp.
11. Bhowmik, D., Sampath Kumar, K., Paswan, S., & Srivastava, S. (2012). Tomato-A Natural Medicine and Its Health Benefits. Journal of Pharmacognosy and Phytochemistry, 33-43.
12. Bijay Kumar Baidya1 and Priyanjani Sethy2 Importance of Fruits and Vegetables in Boosting our Immune System amid the COVID19 1Research Scholar, Department of Fruit Science and Horticulture Technology, College of Agriculture, 2M.Sc. (Agriculture), Department of Floriculture and Landscaping, College of Agriculture, OUAT,Bhubaneswar, Odisha, Pin-751003
13. Esmaillzadeh, A., Tahbaz, F., Gaieni, I., Alavi-Majd, H., and Azadbakht, L. (2006). Cholesterol-lowering effect of concentrated pomegranate juice consumption in type II diabetic patients with hyperlipidemia. Int J Vitam Nutr Res. 76:147–51.
14. Ghosh, A. (2020). The Wonderful Benefits Of Carrots. Retrieved from FEMINA:
https://www.femina.in/wellness/health/wonderful- benefits-of-carrots-142304.html
15. Gleb. (2017). Ginger for Immunity. Retrieved from Supplements in Review:
https://supplementsinreview.com/immune/ginger- immune/
16. Goldman, I. L. (2020). Onions and Coronavirus. Retrieved from National Onion Association:
https://www.onions-usa.org/all-about- onions/onion-health-research-2/onions-and- coronavirus/
17. Goldman, R. (2019). A Detailed Guide to Ginger: What’s in It, Why It’s Good for You, and More. Retrieved from Everyday Health: https://www.everydayhealth.com/diet- nutrition/diet/ginger-nutrition-facts-health- benefits-alternative-uses- more
18. Guimarães, R., Barros, L., Barreira, J.C.M., Sousa, M.J., Carvalho, A.M. and Ferreira, I.C.F.R. (2009).
Targeting excessive free radicals with peels and juices of citrus fruits: grapefruit, lemon, lime and orange.
Food Chem. Toxicol., 48 (1):99-106.
19. Hendrickson, K. (2011). Citric Acid in Pineapple. Retrieved from healthfully: https://healthfully.com/482971- citric-acid-in- pineapple.html
20. Hossain, M. F., Akhtar, S. and Anwar, M. (2015). Nutritional Value and Medicinal Benefits of Pineapple.
International Journal of Nutrition and Food Sciences. 4(1):84-88. doi: 10.11648/j.ijnfs.20150401.22
21. Hussein, J. (2020). 30 Immune-Boosting Foods to Help Get You through Cold & Flu Season. Retrieved from MSN: https://www.msn.com/en- ca/health/nutrition/30-immune-boosting-foods-to- help-get-you- through-cold-and-flu-season/ss- BBYOGeq#image=17
22. James, M.E., Nannapaneni, R. and Johnson, M.G. (1999). Identification and Characterization of Two Bacteriocin-Producing Bacteria Isolated from Garlic and Ginger Root. J Food Prot, 62 (8): 899– 904. doi:
https://doi.org/10.4315/0362-028X- 23. 62.8.899
24. Jha, S. (2015). 6 health benefits of Jamun. Retrieved from THE Healthsite.com:
https://www.thehealthsite.com/fitness/health- benefits-of-jamun-sa214- 122390
25. Jyothirmayi, N. and Rao, N.M. (2015). Banana Medicinal Uses. Journal of Medical Science & Technology, 4(2):
152-160.
26. Kaimal, S., Sujatha, K.S., and George, S. (2010).
27. Hypolipidaemic and antioxidant effects of fruits of Musa AAA (Chenkadali) in alloxan induced diabetic rats.
Indian J Exp Biol. 48(2):165-73.
28. Kandola, A. (2020). How does coronavirus affect the body? Retrieved from Medical News Today:
https://www.medicalnewstoday.com/articles/coron avirus-effects-on-body
29. Kumari, J. (2020). Wants to Improve Heart Health And Immunity? Opt For Pomegranate. Retrieved from India.com: https://www.india.com/lifestyle/wants- to-improve-heart-health-and-immunity-opt-for- pomegranate-3908248/
30. Lall, U. (2019). Journey to a Healthy Life. Chennai: Notion Press.
31. Miano, T.F. (2016). Nutritional value of Spinacia oleraecea spinach-an overview. Int J Life Sci Rev. 2(12) :172- 74. doi:10.13040/IJPSR.0975-8232.IJLSR.2(12).172- 74
32. Morris, D., Khurasany, M., Nguyen, T., Kim, J., Guilford, F., Mehta, R., Gray, D., Saviola, B. and Venketaraman, V. (2013). Glutathione and infection. Biochim Biophys Acta. 1830(5):3329- 3349.
doi:10.1016/j.bbagen.2012.10.012
33. Mowrey, D.B. and Clayson, D.E. (1982). Motion sickness, ginger, and psychophysics. The Lancet, 319: 655- 657. https://doi.org/10.1016/S0140-6736(82)92205-X
34. Nandi, P. (2018). Boost your immune system with brussels sprouts. Retrieved from Ask Dr.Nandi:
https://askdrnandi.com/health-benefits-of-brussels- sprouts/
35. Nangia, N. (2018). What Are The Best Vegetables to Boost Your Immune System. Retrieved from One How To:
https://health.onehowto.com/article/what-are-the- best-vegetables-to-boost-your-immune-system- 8758.html#anchor_0
36. Patel, M. (2020). How Does COVID-19 Affect Your Respiratory System. Retrieved from emedihealth:
https://www.emedihealth.com/covid-19- respiratory-system.html 37. Peramachi, S. (2020). Ayurveda for improving Immune system.
38. Rasquinha, R. G. (2013). Broccoli boosts your immunity. Retrieved from Times of India:
https://timesofindia.indiatimes.com/life- style/health-fitness/diet/Broccoli-boosts-your- immunity/articleshow/17371256.cms
39. Salehi B., Berkay Yılmaz Y., Antika G., Boyunegmez Tumer T., Fawzi Mahomoodally M., Lobine D., Akram M., Riaz M., Capanoglu E., Sharopov F., Martins, N., Cho, W.C. and Sharifi-Rad, J. (2019). Insights on the use of α-lipoic acid for therapeutic purposes. Biomolecules, 9:356. doi: 10.3390/biom9080356.
40. Shubha, K., Reetu, Anand, S. and Mukherjee, A. (2020). Broccoli: a potential functional food. Food and Scientific Reports. 1(5): 26-28.
41. Sissons, B. (2019). Top 12 healthful fruits. Retrieved from medical news today:
https://www.medicalnewstoday.com/articles/3244 31
42. Srivastava, S. and Chandra, D. (2013). Pharmacological potentials of Syzygium cumini: a review. Journal of the Science of Food and Agriculture, 93(9), 2084–2093.
43. Ware, M. (2019). What to know about Brussels sprouts. Retrieved from medical news today:
https://www.medicalnewstoday.com/articles/2847 65. https://askdrnandi.com/health-benefits-of- brussels- sprouts/
44. Nangia, N. (2018). What Are The Best Vegetables to Boost Your Immune System. Retrieved from One How To:
https://health.onehowto.com/article/what-are-the- best-vegetables-to-boost-your-immune-system- 8758.html#anchor_0
45. Patel, M. (2020). How Does COVID-19 Affect Your Respiratory System. Retrieved from emedihealth:
https://www.emedihealth.com/covid-19- respiratory-system.html 46. Peramachi, S. (2020). Ayurveda for improving Immune system.
47. Rasquinha, R. G. (2013). Broccoli boosts your immunity. Retrieved from Times of India:
https://timesofindia.indiatimes.com/life- style/health-fitness/diet/Broccoli-boosts-your- immunity/articleshow/17371256.cms
48. Salehi B., Berkay Yılmaz Y., Antika G., Boyunegmez Tumer T., Fawzi Mahomoodally M., Lobine D., Akram M., Riaz M., Capanoglu E., Sharopov F., Martins, N., Cho, W.C. and Sharifi-Rad, J. (2019). Insights on the use of α-lipoic acid for therapeutic purposes. Biomolecules, 9:356. doi: 10.3390/biom9080356.
49. Shubha, K., Reetu, Anand, S. and Mukherjee, A. (2020). Broccoli: a potential functional food. Food and Scientific Reports. 1(5): 26-28.
50. Sissons, B. (2019). Top 12 healthful fruits. Retrieved from medical news today:
https://www.medicalnewstoday.com/articles/3244 31
51. Srivastava, S. and Chandra, D. (2013). Pharmacological potentials of Syzygium cumini: a review. Journal of the Science of Food and Agriculture, 93(9), 2084–2093.
52. Ware, M. (2019). What to know about Brussels sprouts. Retrieved from medical news today:
https://www.medicalnewstoday.com/articles/2847 65.
