A mysterious something is sweeping through the whole world right now! No one can see it, no one can hear it yet its impact is felt on people’s health and on everybody’s day to day life. Nations all over the globe are seeking answers. Oh! It’s spreading by infecting more and more people every day. This strange thing is called covid – 19 or corona virus. How do we fight it? How do we stop it? What exactly can we do to help the situation?
One thing is sure we need to have healthy immune systems at a time like this. And to have a healthy immune system, we have to eat the right food. I make a fruit and vegetable salad which helps strengthen and maintain a healthy immune system. This salad is a combination of 9 fruits and 3 vegetables. A bowl of my salad is 400g and it contains 189 calories.
Virus, Bacteria, immune system
What do these words have in common? How are they related to each other? For starters, they all have something to do with the human body system being well or being unwell. Two things attack the human body system it could be a bacterium or a virus. The immunity within the body system has to prevent this attack or it fights the infection when it has gained access into the human body.
A bacteria infection in the body can be treated by using medication such as antibiotics.
A virus cannot be cleaned out of the human body. Once it gets into a body, it would run its course. The best thing is to prevent a virus from getting into the human body. If a human body gets infected by a virus, The only way it won’t damage the body is for that body to have a healthy immune system.
The immune system is cells in the human body that protect the body from infection or fights infection that gets into the body. It is the body’s defence mechanism that protects the body from illnesses like the common cold all the way to cancer. For a healthy immune system, the body needs an adequate amount of vitamin A, vitamin C, vitamin D, vitamin E, Protein and Zinc.
The Fruits and Vegetables in my Salad and their nutrition
Ingredients and how they boost immunity. The ingredients in this salad are Pineapple, Lemon, Mango, Carrot, Radish, Cucumber, Kiwi, Strawberries, Blackberries, Apple, Melon and grapes.
Here is a list of nutrients in my fruit bowl ingredients
Pineapple – Is rich in vitamin C
Lemon – Is rich in zinc it contains 60mcg per 100g. Lemon helps the body battle infection
Mango – is high in vitamin C and vitamin A, it also contains zinc. Mango is a very good source of antioxidants.
Carrot – is rich in vitamin A and Potassium
Radish – is rich in vitamin C
Cucumber – contains vitamin K and vitamin C
Kiwi – extremely rich in vitamin C
Strawberry – is very rich in vitamin C, it also contains vitamin E and the B vitamins
Blueberry – contains vitamin B6, it also contains vitamin C
Apple – Its skin contains quercetin, a plant pigment that boosts immunity
Honey-Dew Melon – contains 30% vitamin C, 5% vitamin B6 and 1% vitamin A
Red Grapes – contains vitamin C
How to make this salad
Kitchen tools needed: Saladmaster food processor. Citrus squeezer, Sharp knife. Sieve, Chopping board. Mixing Bowls. Gloves.
Fruits and vegetables: Lemon. Apple. Kiwi. Grapes. Melon. Strawberry. Blueberry. Mango. Pineapple. Radish. Cucumber. Carrot.
Method: Wash all fruits and vegetables. Squeeze the lemons and pour the lemon juice into a bowl. Grate or chop apples into the lemon juice using the saladmaster food processor. Carrots, melon and cucumber are also chopped in the processor. Leave apple chunks in lemon juice while you chop all the other ingredients using a knife and chopping board. Pour lemon and chopped apples into a sieve. Mix chopped ingredients with sieved apple chunks in a large container and serve. A 400g portion contains 189 calories.
Fruit Bowl Options
I have various combinations of these fruits and vegetables depending on requirements.
Low sugar fruit bowl – On this option, I discovered that out of all the berry fruits, strawberries have the lowest content of sugar. This bowl contains strawberries, cucumber, kiwi, carrots, radish and lemon. An excellent option for diabetic patients.
Lose belly fat – Kiwi, Strawberries, Apple, Lemon, Pineapple and Melon.
Chunky C & M – A mixture of Cucumber and Honeydew melon in chunky pieces
Slim C & M – slim pieces of cucumber and honeydew melon
Ray special – A combination of Apples, Pineapple and Grapes
Lyd – A combination of Strawberries, grapes, pineapple and Mango
The Original bowl – All 12 fruits and vegetables are in this bowl.
Salad – Let this fruit and vegetable salad sit in the fridge for an hour, serve in a bowl and enjoy.
With Ice cream – serve salad with a scoop or some scoops of ice cream.
With custard. – make your custard, let it cool, scoop some of this salad onto it.
With Oats porridge – serve some of this salad with your breakfast oat porridge.
With cream – scoop or squeeze some cream onto your fruit salad and enjoy!
As a smoothie – Blend your salad into a smooth liquid and enjoy.
With pancake – scoop some fruit and vegetable salad onto a pancake. Makes a perfect breakfast.
1. Boosts your immune system.
2. Helps digestion
3. Stops constipation
5. Healthy Skin
6. It contains 400g of fruit and is only 189 calories.
7. It helps lose belly fat
8. Can be added to a weight loss diet
9. Healthy eyes
10. Healthy heart
11. Safe for a diabetic patient
Give my fruit bowl a try. Make a bowl for yourself and let me know how it went.
If you are in my location you can order a bowl or two. You can even do a monthly subscription.
Leave a comment below and if you have a question leave it below as well and I’ll get back to you in 24 hours.