Winter is here, and to combat the cold, everyone must boost their immunity, otherwise, some minor ailments might appear, such as coughs, colds, and stomach problems. Persist in physical exercise, ensure quality sleep, and drink water on time and in adequate amounts—these are all ways to improve immunity. In addition, eating more foods that boost immunity is also beneficial to the body.
Foods to Boost Immunity
1. Eat More Whole Grains
In the summer, you must eat a bowl of whole grains every day. It's not only good for your health but also has a beautifying effect, keeping skin elastic and slowing down aging. Brown rice, mixed grain buns, and whole wheat foods can be eaten more often to enhance metabolism and regulate the body's immune system.
2. Mushrooms
They can promote white blood cells' ability to fight infection. For a long time, people have regarded mushrooms as a food to boost immunity. Now, researchers have found the reason for this: eating mushrooms can promote the production and activity of white blood cells, making them more defensive.
3. Broccoli
A large number of studies have shown that substances in broccoli can stimulate the immune system in mice. Furthermore, the nutrients in broccoli are very abundant and can form a natural protective layer for us. The rich vitamins B and D it contains can improve immunity.
4. Tomatoes
Red, ripe tomatoes are full of flavor and lycopene—an antioxidant that can help prevent certain cancers. At the same time, tomatoes also provide rich vitamins A and C, potassium, and phytochemicals. It's great to eat some tomatoes with every meal. You can eat them raw, cooked, or sliced, and you can even have them as a snack. Spinach, cheese, and tomatoes together can make a very delicious dish.
Sautéed Broccoli
For further reading: A Complete Guide to Eating Broccoli
5. Sweet Potatoes
The nutritional value of sweet potatoes is very rich. In fact, adding sweet potatoes to your daily diet is a good choice. This food is very sweet to eat, and its rich antioxidants, carotene, and other elements are very helpful for improving our body's immunity.
6. Dairy Products
Dairy products are not only a good source of calcium but also contain large amounts of protein, vitamins (including vitamin D), and minerals. These elements are key to fighting osteoporosis. U.S. nutritional guidelines recommend that people should consume 3 servings of low-fat dairy products daily, and they also recommend daily weight-bearing activities to strengthen bones.
7. Garlic
Allicin fights infection and bacteria. Experiments by British researchers have shown that eating garlic can reduce the chance of catching a cold by two-thirds. It is also the best ingredient for protecting the normal function of the liver and cardiovascular system, regulating blood sugar, lowering blood lipids, and preventing arteriosclerosis. People who often chew garlic will also have a much lower chance of developing colon and stomach cancer. Therefore, it is recommended to eat two raw garlic cloves daily, preferably minced, and use them as an ingredient by adding some minced garlic when cooking dishes.
Sweet Potato, Lily Bulb, and Tremella Soup
For further reading: A Complete Guide to Eating Sweet Potatoes
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