8 super foods to boost immunity for changing seasons

Changing weather always makes the body weaker, easily attacked and invaded by bacteria, especially the elderly and children.

If you want to strengthen your family's resistance, especially your children's, naturally - without using drugs, then the 8 foods below are the best choice.

Not only are they nutritious, they are delicious and provide vitamins that the body needs to fight off dangerous viruses and pathogens. They may even help prevent certain types of cancer, the US National Institute of Food and Nutrition claims.

1. Sweet potatoes

Sweet potatoes are truly a complete superfood - an excellent source of vitamin A - providing 561% of the daily value. The vitamin A in sweet potatoes boosts immunity, protects the skin and mucous membranes inside the digestive system/lungs. All you need is one sweet potato - baked, mashed, sliced ​​or sautéed.

2. Yogurt

Yogurt is a thick, creamy snack that is packed with probiotics. These beneficial bacteria will boost your body’s ability to fight disease, reduce bloating, and limit the growth of harmful bacteria in your intestines. Eat 1-2 cups of yogurt a day and you can rest assured about your resistance, not to mention that yogurt also provides your body with calcium, vitamin D, potassium, and protein.

3. Green tea

Rich in polyphenol antioxidants, green tea can help reduce the risk of certain cancers such as lung, stomach, pancreatic, rectal, etc. According to a recent article published in Chinese Medicine, polyphenols in green tea also help fight Helicobacter bacteria that cause stomach and duodenal ulcers. However, green tea also has the side effect of containing caffeine and drinking too much can affect the body's absorption of iron. Just 1-2 cups of green tea a day is enough for you.

4. Garlic

Another superfood, garlic not only adds flavor to dishes but also contains a substance called allicin. Allicin is believed to be effective in fighting infections and colds. To boost immunity, the US National Institutes of Health recommends that everyone eats one clove of raw garlic per day.

5. Mushrooms

Mushrooms are low in calories but rich in nutrients that nourish the body such as vitamin B, potassium, vitamin D, and selenium enzymes. In addition, beta-glucan in mushrooms can help improve the immune system and also has the ability to fight cancer, slowing the growth of tumors. Oyster mushrooms, Japanese Shiitake mushrooms... are the richest sources of beta-glucan. Eat 30 grams of mushrooms per day - raw or cooked - to improve your body's nutrition.

6. Oysters

Your body needs zinc to form antigen-producing blood cells called T-lymphocytes. Not getting enough iron in your diet can affect your body's immune system, making you susceptible to diseases like pneumonia. Just 100 grams of cooked oysters contain 74 mg of zinc, which is 493% of your daily zinc requirement. If you're not a fan of oysters, Alaskan crab and whole grains for breakfast are also great sources of zinc.

7. Honey

Honey has been used for medicinal purposes since ancient times. The sugar, acid, and a variety of phytonutrients in honey are believed to be important ingredients in fighting dangerous bacteria such as E. coli. In addition, people also use honey to heal wounds. When drinking honey, you can reduce bloating and treat mild stomach ulcers. You only need 1-5 tablespoons of raw honey per day to achieve the highest disease prevention effect. You should also use honey instead of sugar when baking food, making cereals and tea to ensure health. However, children under 1 year old and people with very weak immune systems should not eat raw honey.

8. Blueberries

Blueberries are extremely effective in stimulating the body's immune system, rich in fiber, low in calories, concentrated in vitamin C and manganese. They are also rich in polyphenols - a powerful antioxidant that also helps reduce bloating and indigestion in the body. In addition, researchers have isolated a compound called pterostilbene from blueberries, which when combined with vitamin D can enhance the CAMP gene - which is primarily responsible for the body's immune function. A cup of blueberries a day will help ensure your health, or you can eat it with yogurt/smoothie is also very delicious.

According to vietnamnet