10 foods to help boost your immune system during the cold winter

Winter has come, to prevent yourself from getting diseases caused by weak immune system, don't forget to add the following foods:

1. Citrus fruits

Most people need to supplement Vitamin C for their bodies, because this Vitamin helps build the immune system, increases the production of white blood cells, and fights infections very effectively. Fruits containing Vitamin C include: oranges, tangerines, grapefruits, lemons, and many other citrus and sour fruits...

Because our bodies cannot produce this vitamin on their own, we should continuously supplement a variety of foods every day to provide enough necessary vitamin C.

2. Broccoli

Broccoli is recommended by experts to be eaten daily because it contains many vitamins and minerals that are good for health such as vitamins A, C, E,... as well as many other antioxidants and fibers.

3. Garlic

Garlic is one of the most popular spices used in meals around the world. Some experts even say that garlic is a must-have spice that should be added daily to improve health. First, garlic helps reduce blood pressure and slows down the process of arteriosclerosis. In addition, garlic contains a lot of allicin - a substance that effectively enhances immunity.

4. Ginger

Not only known as a food that warms the body and boosts immunity on cold days, ginger also has effective healing properties such as: reducing inflammation, relieving sore throat and improving nausea.

5. Yogurt

This is a dish that has been used since the Greeks because of the wonderful benefits it brings. Yogurt can stimulate your immune system to help fight diseases. For best results, nutritionists recommend eating unsweetened yogurt, or yogurt with added fruits to increase the natural sweetness.

6. Green tea

Experts recommend choosing green tea over black tea because green tea contains a lot of EGCG - a powerful antioxidant that has been proven to prevent disease. Meanwhile, to produce black tea, green tea must be fermented and this process destroys many beneficial nutrients.

7. Papaya

Papaya is a fruit rich in vitamins A and C, which have been shown to have antioxidant and immune-boosting properties. One papaya can provide an adult with three days of vitamin D. It also contains a digestive enzyme called papain, which has anti-inflammatory properties.

8. Chicken

Chicken soup or porridge is a familiar dish in the menu for sick people. It helps prevent and improve cold symptoms. In addition, poultry such as turkey and chicken contain a lot of vitamin B6.

Vitamin B6 is an important factor in many chemical reactions that occur in the body, especially the formation of red blood cells.

9. Sunflower seeds

Sunflower seeds are full of nutrients, including phosphorus, magnesium and vitamin B6,... This is the type of seed recommended for use on days when the temperature drops.

10. Shellfish

Researchers from Ohio State University, USA have shown that zinc deficiency increases the rate of inflammation and that zinc supplementation at the beginning of a cold can prevent its severity. It is thought that this finding may have implications for other diseases as well.

Shellfish rich in zinc include crab, clams, shrimp, mussels, clams, etc. However, the recommended daily intake of zinc for adult men is 11 milligrams (mg) and for women is 8 mg. If you take in too much zinc, it will have the opposite effect of inhibiting the function of the immune system.