How to boost immunity and avoid catching a cold is definitely a topic of concern this winter. In addition to regular exercise, dietary conditioning is also very important. This is not a complex issue; as long as your nutrition is balanced, you can easily achieve this with everyday home-cooked meals. Let's take a closer look at the "cold-fighting vegetables" that can enhance disease resistance.
Consume more eggs and legumes to supplement high-quality protein
Li Shuyuan, a standing council member of the Chinese Nutrition Society, states that protein is a key substance in the human immune system, and the essence of antibodies is a special type of protein. Therefore, we must ensure a regular intake of a certain amount of high-quality protein from food. High-quality protein is mainly derived from dairy, eggs, fish and shellfish, lean meat, and soy products.
Li Shuyuan points out that among animal proteins, those in milk and eggs are the best, so it's important to develop the habit of drinking milk and eating eggs daily. Among plant proteins, soy protein is the best, so you should eat more soy products like tofu, dried bean curd sheets, and yuba. If you have a soy milk maker at home, you might as well put multiple types of beans in it together. The resulting soy milk will not only be delicious but also have irreplaceable nutritional value.
In addition, fungi are also important substances for enhancing immunity. The fungal polysaccharides they contain are effective substances for improving and protecting the body's immune system. Market-available fungi such as boletes, enoki mushrooms, oyster mushrooms, shiitake mushrooms, and winter mushrooms not only taste good but are also rich in nutrients. Their protein content is mostly over 30%, which is higher than that of most vegetables and fruits.
At the same time, experts remind that "moderation" is equally important when supplementing protein. Excessive intake can also damage the body's immunity. Because consuming too much meat and fish increases the burden on the gastrointestinal system, affecting protein absorption and full utilization, as well as the absorption of other nutrients. Various nutrients must work in concert, mutually restricting and supporting each other to jointly protect and enhance the body's immunity.
Fruits provide a boost with multiple vitamins
If you rely solely on staple foods and vegetables for nutrition and ignore the undisputed king of vitamins—fruits, that would be a mistake.
Each fruit has its own irreplaceable nutritional value. Li Shuyuan points out that you should often choose fruits rich in vitamin C, such as bananas, oranges, kiwis, strawberries, and red dates.
For young children, eating fruit also requires special attention. To encourage your child to eat more and stay warm, you can choose some "warming" fruits like apples, pears, kiwis, and bananas, and make them into a fruit soup. The method is simple: just slice or cube them, boil for 10 minutes, and add an appropriate amount of honey to taste.
For zinc supplementation, choose grains, cereals, and seafood
Li Shuyuan points out that among trace elements, zinc is closely related to immune function. Zinc can enhance the phagocytic ability of cells, thereby exerting a bactericidal effect. Supplementing with zinc can improve immunity and regulate endocrine function in adults. For babies, zinc supplementation is even more crucial, as it not only boosts immunity but also promotes growth and intellectual development.
Experts state that grains are rich in zinc, which is vital for the immune system. You can choose whole-grain buckwheat noodles for your staple foods, or try nutritious rice made from various grains. Such staples are not only filling but also simple, superior nutritional choices. Other foods containing zinc include oysters, pork liver, chicken liver, peanuts, fish, eggs, beef, and black sesame.
Stir-frying carrots allows for better absorption of vitamin A
Experts state that from a nutritional perspective, vitamin A can enhance the function of the body's epithelial cells, creating resistance to cold viruses. It can strengthen the mucous membranes of the throat and lungs, maintaining their normal metabolism.
The beta-carotene found in carrots, pumpkins, and green vegetables can be converted into vitamin A in the body. Both carotene and vitamin A are fat-soluble vitamins. Therefore, experts suggest that stir-frying carrots can better bring out their nutritional value. Pumpkins can be steamed, boiled, or simply washed, sliced, salted for a few hours, and then dressed with vinegar for a simple, nutritious, and delicious dish. In addition, pork and chicken liver also contain a relatively high amount of vitamin A and should be consumed appropriately.
Recommended "Cold-Fighting Vegetables"
Stir-fried Egg with Soy Pulp
Ingredients: Fresh soy pulp, red bell pepper, scallions, eggs
Seasonings: Cooking oil, salt
Instructions:
1. Soak soybeans overnight, then blend them to make soy milk, and save the soy pulp.
2. Beat two eggs with a little salt. Finely chop the red bell pepper and mince the scallions.
3. Scramble the eggs in a pan until they start to set, then break them apart into smaller pieces.
4. Add the soy pulp and stir-fry until it turns golden. Add the chopped red bell pepper and stir-fry for 1 minute. Finally, sprinkle the minced scallions, mix well, and season with salt to taste.
Expert Review
Soy pulp still contains a significant amount of soy protein, soy dietary fiber, and certain active soy compounds, so throwing it away is a real waste. Besides fully utilizing its nutrients, this dish is also highly effective for reducing fat absorption, controlling blood sugar spikes, and promoting bowel movements.
Sautéed Yellow Throat with Hot Peppers and Celery
Ingredients: Yellow throat, red and green peppers, celery
Seasonings: Scallion, ginger, garlic, vinegar, salt, pepper, Shaoxing wine, starch.
Instructions:
1. Wash and cut the yellow throat into pieces. Cut the celery and red and green peppers into diamond shapes.
2. Bring a pot of water to a boil, blanch the yellow throat until cooked, then remove and set aside.
3. Heat oil in a wok, stir-fry the scallion, ginger, and garlic until fragrant. Add the yellow throat and red and green pepper pieces and stir-fry evenly.
4. Season with Shaoxing wine, pepper, and salt. Finally, add the celery pieces and stir-fry quickly. Drizzle with vinegar before serving.
Expert Review:
Celery can calm the nerves and promote urination to reduce swelling. The celery leaves contain more carotene and vitamin C than the stalks and can be served as a side salad. Yellow throat is a low-fat food rich in collagen, making this dish especially suitable for the elderly and young women.