Flu Rampage! 10 Superfoods to Fight the Flu

With the recent large temperature fluctuations, the unpredictable weather provides an opportunity for the flu to strike. If your immune system is even slightly relaxed, it's easy for viruses to invade and cause the flu. How to prevent the flu? Let me tell you about 10 superfoods to fight the flu, helping you easily build a strong body through your diet.

1. Garlic

Garlic is rich in nutrients: per 100g, it contains 69.8g of water, 4.4g of protein, 0.2g of fat, 23.6g of carbohydrates, 5mg of calcium, 44mg of phosphorus, 0.4mg of iron, and 3mg of Vitamin C. Research shows that the sulfide compound allicin in garlic has antibacterial and disinfectant properties and, when broken down, produces a large number of antioxidants. Eating raw garlic is even more effective. Additionally, studies have found that taking allicin supplements for 12 weeks significantly reduces the chance of catching a cold.

However, it should be noted that although garlic has the effects of killing insects, detoxifying, dispelling cold, and strengthening the stomach, it is considered a product of "damp-heat" nature and can be irritating, stimulating the liver, lungs, stomach, and eyes. Those with liver heat or hepatitis, excessive "stomach fire," or eye pain or inflammation should avoid it. Eating too much garlic can damage the spleen, lungs, and liver, harm the ears, produce phlegm, and trigger coughing.

Garlic Pork in Soy Sauce Sauce

2. Yogurt

The fermentation process of yogurt breaks down about 20% of the milk's sugars and proteins into smaller molecules (such as galactose and lactic acid, small peptide chains, and amino acids). The fat content in milk is generally 3% to 5%. After fermentation, the fatty acids in milk can double compared to the raw milk. These changes make yogurt easier to digest and absorb, and improve the utilization rate of various nutrients. Moreover, yogurt is made from pure milk fermentation. In addition to retaining all the nutritional components of fresh milk, the lactic acid bacteria during fermentation can also produce various vitamins essential for human nutrition, such as VB1, VB2, VB6, VB12, etc. A 2011 study found that probiotic-rich foods like yogurt are not only good for digestive health but also help reduce upper respiratory tract infections and decrease the incidence of the flu.

Sugar-Free Yogurt with Fruit Salad

3. Tea

The fast pace and high pressure of modern life and work often cause psychological symptoms such as anxiety, tension, irritability, and depression. Green tea contains L-theanine, a relaxant with no sedative effects that can help the brain produce more gamma waves. Gamma waves can help control anxiety, improve concentration, and enhance mental state and overall function. Generally, 3-4 cups of green tea can contain 100-200mg of L-theanine, which gives green tea good effects in combating stress and anxiety.

Furthermore, drinking tea can also boost immunity. Researchers at Harvard University pointed out that people who drink 5 cups of tea daily for 2 consecutive weeks will produce a large amount of antiviral interferon in their bodies—10 times more than non-tea drinkers. This infection-fighting protein can enhance the body's immune system and effectively help it resist the flu.

Osmanthus Brown Sugar Milk Tea

4. Red Chili Pepper

Chili pepper is pungent in taste and hot in nature. It can warm the stomach, strengthen digestion, dispel cold, dry dampness, and induce sweating. Every 100 grams of chili pepper contains up to 198mg of Vitamin C, ranking first among vegetables. It is also relatively rich in Vitamin B, carotene, and minerals like calcium and iron. Medical experts believe that chili pepper can relieve cold pain in the chest and abdomen, stop dysentery, kill and suppress parasites in the stomach and abdomen, and control heart disease and coronary atherosclerosis. It can also stimulate the oral mucosa, cause gastric peristalsis, promote saliva secretion, enhance appetite, and aid digestion. The rich Vitamin C not only fights disease but can also alleviate severe cold symptoms and shorten the duration of the illness.

However, it should be noted that the spicy flavor has effects like dispersing, promoting qi circulation, and invigorating blood. Eating too much can easily lead to an excess of lung qi, consuming vital energy and fluids, which lowers immunity and makes one susceptible to colds. It can also cause "heatiness" symptoms such as a sore throat, red eyes, a hot nose, dry mouth and tongue, as well as chapped corners of the mouth, nosebleeds, and toothaches.

Stir-fried Red Chili Peppers with Black Fungus

5. Milk

Milk is rich in minerals such as calcium, phosphorus, iron, zinc, copper, manganese, and molybdenum. Most importantly, milk is the best source of calcium for the human body, and the ratio of calcium to phosphorus is very favorable for calcium absorption. Its composition is complex, with at least 100 types of components, mainly water, fat, phospholipids, protein, lactose, and inorganic salts. Drinking milk regularly can supplement necessary Vitamin D. Vitamin D is not only beneficial for bone health and preventing heart disease but also helps boost immunity and effectively prevent colds and other symptoms caused by large temperature differences.

For middle-aged and elderly people, milk has another major benefit: compared to many animal proteins that are high in cholesterol, milk has a lower cholesterol content. It's worth mentioning that certain components in milk can inhibit the liver's production of cholesterol, giving milk the additional effect of lowering cholesterol.

Milk with Red Bean Paste Bread