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    • Add More Colours to Your Plate

    AIA Singapore

    The phrase “more is better” is rarely used when we discuss food and diet. They often taught us to make sure we are eating food in moderation because overeating often leads to undesirable consequences. However, “more is better” is still applicable when we talk about food and diet; not in terms of the quantity, but in terms of variety.

    The aim of eating a variety of foods is to ensure that we can get as much antioxidants our body needs to keep our immune system strong, up and running. Antioxidants are just like the soldiers working in our body, protecting us from our enemies (viruses/ bacteria). The more antioxidants, the better it is for our health!

    Fresh fruits and vegetables are where most of the antioxidants are found. Did you know that fruits and vegetables of different colours contain different antioxidants? For instance, red fruits and vegetables contain antioxidants that protect the heart, while antioxidants found in orange-coloured fruits and vegetables protect our eyes. Just like there are distinct divisions within the military, the logic works the same for antioxidants in fruit and vegetables. The only way for us to get all the benefits and protection from antioxidants is to ensure we get a good mix of the fresh fruits and vegetables in our diet. 

    Here are 3 simple recipes to help you get started:

    1. Banana-berry Peanut Butter Toast 

    Simply add some sliced banana and strawberries to your peanut butter toast to make it more colourful and flavourful! 

    2. Nasi Ulam

    This traditional meal from Malaysia will definitely add colours to your meal. Best of all, the cooking is very minimal! 

    Ingredients:

    Method:

    Slice all the ingredients thinly. Add some lime juice, salt & pepper to taste. Serve this with a bowl of red or brown rice and a protein of your choice.

    3. Banana-Avocado Ice Cream

    This is my ultimate favourite dessert! You would need some frozen bananas and some fresh avocados. Blend them and pour the mixture into small tubs and freeze it again for at least a day. Serve with a sprinkle of toasted oats, nuts, Goji berries and seeds. You may also switch things up by mixing other fruits like strawberries!

    To sum up

    Our immune system is complex. There is no single food that could magically boost or improve our immune system. But consuming a variety of fruits and vegetables could help to do just that! If you are unsure where to start, start by ensuring your meals have at least fruits and vegetables of 2 different colours. You will get better at this overtime.

    This article is contributed by Holmusk.

    References:
    1. How to boost your immune system (2020). Retrieved 20 May 2020.
    2. Vitamins & Minerals You Need for a Healthy Immune System (2020). Retrieved 20 May 2020.

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