A strong immune system depends on more than taking supplements whenever illness is spreading. The body needs a regular supply of essential nutrients to maintain the cells, tissues and processes involved in immune defence.

For Nigerian households, many of these nutrients can be obtained from familiar foods that are readily available in local markets. Fruits, vegetables, legumes, nuts and other minimally processed foods provide vitamins, minerals, fibre, protein and other nutrients that support overall health. Rather than relying on expensive supplements or imported products, Nigerians can include nutritious local foods in their everyday meals.

In this article, Tribune Online highlights five locally available foods that can support normal immune function as part of a balanced diet.

Guava provides plenty of vitamin C

Guava  is widely available in Nigeria and is an excellent source of vitamin C. Vitamin C supports several functions of the immune system and also acts as an antioxidant, helping to protect cells from damage caused by free radicals. The body also needs vitamin C for the production and normal functioning of certain immune cells. 

Adding guava to the diet can therefore provide the vitamin C needed for normal immune function. However, eating guava does not make a person immune to viral infections. Its benefit comes from providing important nutrients as part of an overall healthy diet.

Oranges provide an easy source of vitamin C

Oranges are another familiar fruit that can contribute to a nutritious diet. Like guava, oranges provide vitamin C, which is involved in the normal functioning of the immune system. They also provide water and other nutrients.

Eating the whole fruit can be preferable to relying entirely on juice because the whole fruit contains dietary fibre. It can be eaten as a snack or included in breakfast and other meals.

However, consuming large quantities of oranges will not prevent someone from catching a viral infection. The important thing is to include fruit regularly as part of a varied diet.

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Pawpaw supplies nutrients linked to immune function

Pawpaw, also known as papaya, is another familiar Nigerian fruit that can add important nutrients to the diet. Its orange colour is partly associated with carotenoids, including beta-carotene, which the body can convert into vitamin A. Vitamin A plays an important role in maintaining normal immune function and healthy protective barriers in the body.

Pawpaw can be eaten on its own, added to fruit salads or included as part of breakfast.

Its nutritional value makes it a useful addition to the diet, but it should not be regarded as a cure or direct treatment for viral infections.

Moringa leaves provide vitamins and minerals

Moringa leaves are used in different parts of Nigeria and can be incorporated into soups, sauces and other meals. Like other dark-green leafy vegetables, moringa can provide several vitamins and minerals. These include nutrients involved in normal immune function, such as vitamins A, C and E, depending on the quantity consumed and how the food is prepared.

Including leafy vegetables in meals also adds variety to the diet. Moringa has attracted considerable attention for its nutritional properties, but claims that it can cure or prevent viral infections should be treated with caution. It is best viewed as a nutritious vegetable rather than a medicine.

Beans provide protein and other essential nutrients

Beans are among the most familiar and affordable sources of plant protein in Nigeria.

Protein is important for maintaining body tissues and producing various molecules involved in normal immune responses. 

Beans also provide dietary fibre and several vitamins and minerals. They can be prepared in different ways, including as bean porridge, boiled beans or other traditional meals. 

Combining beans with vegetables, fish, eggs or other nutritious foods can create a more balanced meal and increase the variety of nutrients available to the body.