Improving your resistance is the most effective way to protect your health, especially during the epidemic season. The epidemic prevention for individuals is also the epidemic prevention for the community. The following article will provide some simple and easy-to-follow tips to improve your resistance through proper nutrition.
What is resistance?
Resistance is the body’s ability to fight pathogens that enter the body. There are two types, natural resistance and synthetic resistance. In which, the synergy benefits from proper nutrition, vaccination and regular exercise.
The first thing to keep in mind is that a balanced diet is a prerequisite for staying healthy. A meal needs to eat enough nutrients: carbohydrates, fats, proteins, vitamins and minerals.
Garlic: Topping the list of foods to prevent flu is garlic. Fresh garlic can be used in everyday cooking. The amount of garlic recommended by experts is 1-3 cloves of garlic a day for 1 person. Do not eat too much because eating too much can also be toxic. Garlic processing should be smashed or sliced, then wait 10-15 minutes, then process to retain the maximum use of garlic. In addition, when processing should not be processed at too high a temperature. If adding garlic by cooking, it is possible to use more than 3 cloves of garlic in a day because during the cooking process some of the benefits of garlic may be lost somewhat.
Citrus fruits: Vitamin C is the key to strengthening the resistance, because Vitamin C increases the production of white blood cells. Fruits containing a lot of vitamin C include grapefruit, citrus fruits, lemons, etc. Because vitamin C is not stored in the body, vitamin C supplementation must be regular daily. For people with stomach pain, vitamin C can be supplemented with some types of vitamin C such as guava, papaya, bok choy, cabbage, sprouts, etc. Vitamin supplements increase the baby’s resistance by adding fruits. Food rations are essential.
Red Bell Peppers: Red bell peppers contain 2 times more vitamin C than citrus. In addition, red bell peppers are also a rich source of beta carotene. Besides helping to increase resistance, vitamin C also works to keep a healthy skin, while beta carotene helps to keep eyes and skin healthy.
Broccoli: Broccoli contains abundant vitamins and minerals such as vitamins A, C, E and is rich in vitamin C. This is the best vegetable for health and should be added to the menu of the whole dish. family. The key to keeping the vitamins and minerals in broccoli is as short as possible, or even no cooking at all.
Ginger: Ginger has the feature to help reduce inflammation, relieve sore throat and some other inflammatory diseases. It also helps reduce nausea. Ginger helps relieve pain symptoms and slows down cholesterol, according to a recent animal study. Processing ginger is extremely diverse, can be used as a spice in meals, or can be used cooked, seasonings, or made ginger tea to drink.
Spinach: Spinach contains a lot of vitamin C and antioxidants, carotene, which help increase the resistance and ability to fight infections of the immune system. Cooking spinach for a short time boosts vitamin A and other nutrients released from oxalic acid.
Yogurt: Use yogurt with probiotics listed on the label as these probiotics help boost your immune system. Avoid yogurts that are high in sugar. You can make yogurt at home with fruit and add some honey to it. Yogurt is also an excellent source of vitamin D, as vitamin D is also an effective activator for a perfect immune system.
Almonds: When it comes to the prevention and prevention of colds, vitamin E supplementation is also essential. Vitamin E is a fat-soluble vitamin. It needs a certain amount of fat for the body to absorb vitamin E. So almonds are the perfect source of vitamin E, due to their healthy fat content. A half-cup serving of 46 whole almonds provides 100% of the recommended daily amount of vitamin E
Turmeric: Turmeric is most commonly used in curries, but it is also used as an anti-inflammatory and anti-rheumatic pain reliever. In addition, high concentrations of curcumin have been shown to reduce exercise-induced muscle damage.
Green Tea: Green tea is a great antioxidant, in addition green tea is rich in epigallocatechin gallate, or EGCG, another powerful antioxidant while EGCG is a resistance booster. Green tea is also a good source of the amino acid L-theanine. L-theanine may aid in the production of antimicrobial compounds in your T cells.
Papaya: Papaya is another plant that contains high levels of vitamin C. In addition, papaya has a digestive enzyme called papain that has anti-inflammatory effects. Papaya is also rich in potassium, vitamin B and folate. All are beneficial for your general health.
Kiwifruit: Like papaya, kiwi is full of essential nutrients, including folate, potassium, vitamin K and vitamin C. Vitamin C works to increase white blood cells that fight infection while the ingredients. other in kiwi fruit helps your body function properly.
Chicken: When you are sick, chicken porridge not only helps you feel delicious but also a medicine. It helps to improve cold symptoms. In addition, chicken is also rich in B vitamins, which are beneficial for intestinal immunity and increase resistance.
Shellfish: Shellfish is one of the foods that come to mind immediately when we want to supplement with zinc. Although zinc is not as well known as other vitamins and minerals, it is extremely effective in helping immune cells do their job well. Some types of shellfish include: crabs, shellfish, clams, …