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5 Local Foods that Boost Immune System

Feeding your body certain foods may help keep your immune system strong. If you're looking for ways to prevent colds, the flu, and other infections, your first step should be a visit to your local store. Most of these fruits are seen in our local market daily but many don't know their importance to our health.
These are the five selected food that help to boost the body immune system.

1. Citrus fruits (Citrus spp)
Most people turn straight to vitamin C after they've caught a cold or not feeling well. That's because it helps build up immune system. Vitamin C is believe to increase the production of white blood cells, which are key to fighting infections.
Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it's easy to add a squeeze of this vitamin to any meal.
Popular citrus fruits include:
Grape (eso ajara)
Oranges (òsan)
Tangerines (òsan oyinbo)
Limes (Oronbo wewe) 
Because body doesn't produce or store it, you need daily vitamin C for continued health.

keep in mind that while vitamin C might help you recover from a cold quicker, there's no evidence yet that it's effective against the new coronavirus, Covid-19.

2. Red Bell Pepper - Tatashe (Capsicum annum)
Red bell pepper comes in different colours, but the defining characteristics of the Nigerian Tatashe are the distinct red colour, and the elongated, shape. 
It contains almost 3 times as much vitamin C found in Orange.
They're also a rich source of beta carotene (a red-orange pigment found in plants and fruits, especially carrots and colorful vegetables). 
Besides boosting immune system, vitamin C may help you maintain healthy skin. Beta carotene, which your body converts into vitamin A, helps keep your eyes and skin healthy.

3. Ginger - Ata-ile (Zingiber officinale)
Ginger is another ingredient many turn to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and inflammatory illnesses. Ginger may help with nausea as well.
While it's used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin.

4. Spinach - Amunututu (Spinacia oleracea)
Spinach is also packed with numerous antioxidants and beta carotene, which may both increase the infection-fighting ability of our immune systems. Many people mistaken spinach for water leaf, spinach has a thick and broad leaf unlike water leaf.
spinach is healthiest when it's cooked as little as possible so that it retains its nutrients. However, light cooking makes it easier to absorb the vitamin A and allows other nutrients to be released from oxalic acid, an antinutrient. 

5. Pawpaw - Ibepe (Carica papaya)
Pawpaw is another fruit loaded with vitamin C. It also have a digestive enzyme called papain that has anti-inflammatory effects. Papayas have decent amounts of potassium, magnesium, and folate, all of which are beneficial to your overall health.

Eating right is a great start, and there are other things you can do to protect you and your family from the flu, cold, and other illnesses.