Filipino Foods that Boost the Immune System

By The Medical City (TMC), Ortigas | May 06, 2021

Whether you are preparing meals for yourself or your family, focus on making smart, healthy meals to include foods that boost the immune system.

COVID-19 has dramatically changed our lives. Now more than ever, making sure that you are taking care of yourself with nutrition, physical activity, and getting enough sleep is extra important. Making sure you are eating a diet high in immune-boosting nutrients is one way you can take an active role in maintaining your health and wellness.

Whether you are preparing meals for yourself or your family, focus on making smart, healthy meals to include foods that boost the immune system.

Papaya

Papaya is a great source of vitamin C. In fact, it contains over 200% of the daily recommended amount for a person. It is also rich in vitamin A, folate, and potassium, which helps improve your eyesight, enhance muscle strength, keep you hydrated, speed up your metabolism, and even relieve anxiety and stress.

So next time you cook nilaga, tinola or ginisang papaya, remember this. But to get the Vitamin C, enjoy eating fresh ripe papaya.

Malunggay

Malunggay or Moringa is a known superfood, especially when it comes to naturally boosting your immune system. Moringa is loaded with fiber and iron. It contains seven times more vitamin C than oranges and four times more vitamin A than carrots. Make sure you add this to your Friday mongo guisado (mung bean soup) or chicken tinola for the weekend.

Turmeric

Turmeric is loaded with curcumin, a powerful antioxidant that helps your body repair damages and keeps inflammation away. Give your chicken curry not only a kick of color and taste but nutrition too.

Ginger

Ginger is one of the staple ingredients in a Filipino dish and an anti-inflammatory booster. It is known as a diaphoretic, which helps alleviate flu-symptoms if you feel you’re catching a cold or a fever. It also helps your body release toxins by inducing sweat. Make your own ginger tea or cook more foods with ginger, to keep yourself away from infection.

Your sinigang, chicken tinola and chicken curry among others will not be complete without ginger.

Salmon

Salmon is good for your heart and overall health. Aside from the benefits of omega-3, salmon also contains zinc, selenium, and bioflavonoid that help heal your body from within and help keep your immune system on point. Get your nutritious dose of omega-3 fatty acids with dishes like sinigang na salmon (salmon in sour tamarind soup).

Egg

Eggs are naturally high in cholesterol but they also contain a lot of protein. Protein is essential in keeping your immune system strong. Eggs are rich in nutrients such as zinc, selenium, vitamin D, and vitamin E, which support immune system functions.

So yes, the egg in your tapsilog, longsilog, and other Filipino breakfast staples are good for you. (You may want to skip the grease and garlic with plain steamed rice rather than the fried rice.) Hard-boiled eggs are healthy and can be your pre- or post-workout snack. If you feel like trying something different from your usual sunny side up and scrambled eggs, try using egg to make tortang talong (eggplant omelette).

Pechay

Pechay, like all types of cabbage, is a good source of protein, vitamin A, vitamin C, Vitamin B6, calcium, iron, potassium, vitamin K, and more. If you’re looking for a natural alternative to your daily vitamins to boost your immune system, pechay is your best bet. Add pechay to your bulalo, beef shanks or bone marrow stew with corn and green vegetables. Or for an even healthier everyday meal, add pechay to stir-fried, garlicky tofu.

Bell Pepper

Did you know that yellow and red bell peppers have twice as much vitamin C than oranges do?

So if you want to load up on vitamin C, make the bell pepper switch and don’t forget to add it to your bowl of chicken afritada (chicken braised in tomato sauce), caldereta (meat stew) or chopsuey.

Squash

Squash is an abundant source of powerful antioxidants, including vitamin A, vitamin C, vitamin E, and beta-carotene. Incorporating squash in your daily meals not only gives you more than 100% of the daily recommended dosage of vitamin A but also supports proper organ functions and boosts your immune system. Squash adds a perfect flavor and texture to pinakbet, or mixed vegetables steamed in shrimp.