The immune system is the first line of defense for the body. There are many ways to strengthen the immune system, including regular sports and good sleep quality. A balanced diet is also important, and some nutrients play a key role. Here are foods recommended by American registered nutritionist Chelsea Rae Bourgeois to boost immunity.
Citrus fruitWhen talking about citrus fruits, you will think of vitamin C. The body's structure grows and repairs, and vitamin C plays a key role. It is also an antioxidant that fights free radicals and helps prevent cancer and other chronic diseases. The body cannot produce vitamin C on its own and must be taken from food.
Red bell peppers contain more vitamin C than most citrus fruits and contain another powerful antioxidant β-Hussanthemin, which is also the reason bell peppers have a red appearance. β-Hussil is also the precursor of vitamin A, so it is also related to the health of the skin and eyes.
Many studies have pointed out that the health of the kidneys is related to the health of the whole body. The stomach tract is home to complex microorganisms, which are closely related to the immune function of the body. Eating foods rich in probiotics such as Egar can increase good bacteria and help diversify the kidney bacteria.
Winter is the peak season for leaf vegetables. All deep green vegetables are related to a healthy immune system. They are rich in various nutrients and fibers, meet nutritional needs and can also improve kidney health. Studies have shown that regular consumption of dark green vegetables can reduce oxidative damage and inflammation in the body.
Poultry, chicken brisket, fire chicken brisket and other poultry are rich in vitamin B6, which is very important for the production of T lymphocytes and leukocytes. It is one of the keys to the immune system's best function. Studies have shown that vitamin B6 deficiency is related to inflammation.
Vitamin D receptors are found in most immune cells, indicating that vitamin D is closely related to the normal operation of the immune system. Polyfat fish is a good source of vitamin D supplementation. According to the National Health Administration, 25.2 micrograms of 100 grams of leucorrhea and 11 micrograms of vitamin D per 100 grams of leucorrhea are more than needed in one day.
elixir can adjust signal pathways in the immune system, and fruits such as cashews, almonds and pine nuts are the best sources of elixir.
Yellow
The antioxidant and anti-inflammatory properties of ginger are well known to reduce the risk of chronic health problems such as cardiovascular disease. Research has found that ginger can stop pro-inflammatory cytokines and inhibit oxidative molecules that cause inflammation in the body.
Yellow contains "Yellow ginger", which is a biologically active compound with anti-inflammatory and antioxidant properties. Huang Huang works with cells in the immune system (such as macrophages and natural killer cells) to enhance the human body's defense capabilities.
Garlic contains a variety of immune-related compounds. These bioactive compounds promote various biological processes in the body through their antibacterial, anti-inflammatory, antioxidant and neuroprotective properties. For example, support brain, brain tract and heart health. In addition, research also pointed out that garlic can enhance immune response and reduce inflammation.
Responsible editor: Gu Zihuan