Food recommendations for improving immunity
There are many ways to improve immunity. In addition to healthy daily living habits, a healthy diet is also an important part of enhancing immunity. This article will bring you 15 kinds of immunity-enhancing foods.
1, Sambucus
An ancient folk remedy against elderberry colds was used, and recent scientific studies have also proven this point (elderbow is anti-cold). Small-scale human studies have shown that elderberry helps to promote the recovery of colds. But scientists warn (this) needs further study. Elderberry is rich in antioxidants and also has an anti-infective effect.
2, white mushrooms
Do not think that the mushroom grows up without nutrition. Mushrooms contain mineral selenium and antioxidants. Too low levels of selenium in the body often increase the risk of worsening a severe cold. The mushrooms also contain B vitamins riboflavin and niacin, which play an important role in maintaining the health of the immune system.
Animal experiments also showed that white mushrooms have antiviral, antibacterial, and antitumor effects.
3, Brazil Purple Raspberry
Although it is no different from blueberries, it is sold as a superfood, and its purplish color indicates that its antioxidant anthocyanin content is high. Although AcaiBerry is not associated with some specific diseases or has resistance to diseases, the antioxidants in it contribute to anti-aging and disease resistance. Brazilian purple berries can be juiced, mixed with milk, or air-dried into oatmeal rolls.
4, oysters
Oysters contain mineral zinc. Male infertility is related to low levels of zinc in the body. Zinc can also fight viruses, but scholars cannot explain why. However, zinc has been found to be involved in several functions of the immune system, including wound healing.
5, watermelon
Ripe watermelon also contains a lot of powerful antioxidant glutathione, which has moisturizing and refreshing effects. Because it helps strengthen the immune system, it can fight infection. Glutathione is located in red soil near the rind.
6, cabbage
Cabbage is another plant rich in glutathione (having immune enhancement). Cabbage is also easily available in winter and is inexpensive. Adding a variety of cabbage (white, purple, Chinese) to the soup and slowly stewing can release antioxidants into the soup, thereby increasing the nutritional value of the food.
7, almonds
A handful of almonds can boost your immune system's ability to resist stress. It is recommended that 1/4 cup serving of almonds contain almost half of the daily requirement of vitamin E. Vitamin E can increase immunity. Almonds contain riboflavin and niacin, and B vitamins also help combat stress.
8, grapefruit
Grapefruit is rich in vitamin C. However, scientific proof is currently available that people can obtain enough vitamin C from foods to treat colds and flu without the need to replenish them. But grapefruit also contains a lot of flavonoids - a natural chemical that helps increase the vitality of the immune system. Don't like the taste of grapefruit? Try oranges or oranges.
9, malt
Malt is a part of wheat seed that can nourish the seedlings of wheat, indicating that it is rich in nutrients, including zinc, antioxidants, and B vitamins and other important vitamins and minerals. Malt also contains cellulose, protein and unsaturated fats. Therefore, we can replace some of the flour with malt when baking food and cooking.
10, low-fat yogurt
A cup of yogurt a day can reduce the chance of catching a cold. Look at the active probiotics written on the label. Some scholars believe that these probiotics can stimulate the immune system and thus fight colds. There is also vitamin D. Recent studies have found that low levels of vitamin D can increase the risk of catching colds and flu.
11, garlic
Garlic contains some antioxidants that can resist the invasion of the immune system. These include pylori associated with gastric ulcers and gastric cancer. Cooking Tips: After peeling, leave for 15-20 minutes and then cook again to activate the enzymes that boost immunity.
12, spinach
Spinach is known as a superfood because it is rich in nutrients. It contains folic acid, which helps create new cells and repair DNA. Also rich in cellulose, antioxidants such as vitamin C, and other nutrients. It is best to eat raw or half-cooked.
13, tea
Black tea or green tea? They all contain disease resistant tea polyphenols and flavonoids. These antioxidants can be found to damage cell free radicals and destroy them. With or without caffeine.
14, sweet potato
Like carrots, sweet potatoes contain beta-carotene, which removes free radicals. It is also rich in vitamin A that has anti-aging and anti-cancer effects.
15. Broccoli
Broccoli is easy to see in the grocery store and food, it is the basic element of the promotion of immunity. A study reported that chemicals in broccoli stimulated the mice's immune system. What's more, broccoli is nutritious and protects the body from (disease) attacks. Broccoli contains vitamin A, vitamin C and glutathione. You can add some low-fat cheese to surround the side dish, vitamin B and vitamin D can improve immunity.
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