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8 Foods Help To Enhance Your Immune System

As is known to all, our body need to consume foods to get nutrition and energy. The deficiency of nutritious elements will decrease the immunity which results in the invasion of bacteria. To keep a healthy body, you should take some specific foods that can boost you immunity and fight the common colds. According to the news reported on edition.cnn.com, there are 8 foods can help you to enhance your immune system.

 

healthy diet

 

1. Fruits and Vegetables

Fruits and vegetables are vitamin-rich foods that are beneficial to maintain a strong immune system. It’s said that vitamins A, C, and E are helpful in building immunity. There are many foods rich in vitamin A, including dark leafy greens, sweet potatoes ,carrots and so on.

 

Vitamin C is important for defencing against infections such as common colds. As a powerful antioxidant, it can neutralize harmful free radicals and it aids in neutralizing pollutants and toxins. Thus it is able to prevent the formation of potentially carcinogenic nitrosamines in the stomach. Foods that high in vitamin C include   citrus fruits, tomatoes, guavas, kiwifruit, berries, papaya, broccoli, peas, and bell peppers. Vitamin E is vital to a functioning immune system. It can be found in a wide variety of foods, and the best way to consume this vitamin is through healthy foods such as avocado, dark leafy greens, butternut squash. 

 

2. Plenty of liquids

Stay hydrated is of benefit to keep your throat and airways clear. Generally speaking, hot tea is the best way to stay hydrated, which can provide warmth and comfort to an irritated and inflamed throat and help relieve congestion. Liquids that contains much sugar should be avoided for it will cause inflammation which will weaken your immune system.   

 

3. Yogurt

Yogurt can provide probiotics which are "good bacteria" that live in your gut. Studies showed that good gut health can help to boost immunity, better sleep, good digestion. Thus, you can improve your immunity by increasing yogurt intake.  

 

4. Garlic

Garlic is a powerful food that can help fight infection and bacteria because it contains allicin. People who eat garlic daily are less likely to catch a cold.  

 

5.Chicken soup

Chicken soup contains collagen which can boost your immune system and improve your chances of beating viruses and bacteria. It is a fantastic weapon when a cold or a flu bug is knocking you around. 

 

6. Fatty Fish

Fatty fish can help control inflammation in your body. Fish that rich in omega-3 fatty include salmon and tuna. If you are not feeling well, you can take some fatty fish to help get a recovery.     

 

7. Foods Rich in Zinc

Zinc is helpful to regulate the immune system, heal wounds, build and maintain lean body mass. Some studies show that zinc may help reduce the duration of a cold if taken right away. Foods high in zinc include beans, pumpkin seeds, red meat, eggs, oysters, fortified cereal.

 

8. Turmeric

Turmeric is known as a flavorful spice. It has strong antioxidative and anti-inflammatory properties which can exert powerful effect on defense against colds, coughs, and congestion.  

 

 

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