【We Chinese in America Media Editor Tang Zhao, March 28, 2022】Eating the right six types of foods can boost your immune system. (Getty Images)
What six types of foods should you buy to boost your immune system? What foods can you eat to boost your immune system?
- High-Quality Protein
In the process of maintaining immune function, antibodies are indispensable weapons, and protein is the basic raw material for antibody production. In other words, ingesting high-quality protein is the primary task of improving immunity.
Recommended to buy: plant-based proteins, such as soybeans, tofu, soy milk; animal-based proteins, such as fish, chicken, seafood, dairy, eggs, etc.
How to eat: Eat at least one or two servings of protein per meal, one serving is an egg, a glass of 240㏄ milk, half a 4 - ounce meat, two grids of tofu, and half a box of soft tofu. People with high cholesterol and blood pressure problems should try their best to focus on plant-based protein and choose low-fat chicken and fish for animal protein.
- Healthy Carbohydrate Food
Once the Carbohydrate food is lacking, many biochemical reactions in the body are difficult to carry out, especially those who lose weight, deliberately do not eat the Carbohydrate food, in the long run, the body will turn to consume protein to maintain the energy needed by the body but will weaken the immune function.
Recommended to buy: unrefined whole grains and roots, such as brown rice, whole grains, red beans, mung beans, pumpkin, sweet potato, taro, etc. Unrefined foods are rich in B vitamins and minerals, which are closely related to the production of human antibodies.
How to eat: At least a quarter of a bowl and a maximum of two bowls at each meal. Depends on individual activity level and blood sugar status.
- Fruits and Vegetables
Fruits and vegetables are rich in vitamin C and phytochemicals, which can activate immune function and reduce inflammation in the body. Especially reddish-yellow fruits and vegetables are rich in vitamin A, which can protect the health of mucous membranes. The intestinal mucosa is the home of the immune legion, and the oral and lung mucosa is the first line of defense for viruses and bacteria to enter the human body. If you take care of the mucosal function, your immunity will naturally improve.
Recommended to buy: seasonal vegetables and fruits of different types and colors, red lycopene, such as carrots, tomatoes, watermelon, grapefruit, etc.; green polyphenols, such as green vegetables, green tea, etc.; blue-purple anthocyanins, Such as eggplant, blueberry, cranberry, purple sweet potato, etc.; red and green lutein, such as lettuce, spinach, pumpkin, etc.; white indoles, such as cabbage, kale, cauliflower, etc.
How to eat: It is recommended to eat three servings of vegetables and two servings of fruit a day to meet the nutrients your body needs. It is best to eat vegetables and fruits of different colors at each meal; among them, lycopene and lutein are fat-soluble vitamins, which need to be cooked with cooking oil and other oils to help the body absorb.
- Mushrooms
Studies have confirmed that mushrooms have polysaccharides from the fungal cell wall, which have the function of regulating immunity.
It is recommended to buy: such polysaccharides can be ingested in fungal foods such as pocket mushrooms, king oyster mushrooms, shiitake mushrooms, oyster mushrooms, Hericium erinaceus, and fungus.
How to eat: It is recommended to eat at least half a bowl a day.
- Omega-3 fatty acids
Deep-sea fish and nuts are rich in Omega-3 fatty acids, which help fight inflammation and balance immune function.
Recommended to buy: deep-sea fish, such as salmon, mackerel, saury, etc.; nuts such as walnuts, chia seeds, flax seeds, etc.
How to eat: It is recommended to eat deep-sea fish at least three times a week, about 2 servings each time; as for nuts, it is recommended to take a small amount of clenched fists every day, but buy low-temperature roasted, unflavored nuts, which are less burdensome to the body.
- Spices
Spicy foods can not only increase the taste of dishes, but also have the functions of sterilization, antibacterial, antiseptic, antiviral and assisting the immune system.
Recommended to buy: ginger, garlic, onion, pepper, leek, pepper, turmeric, cinnamon, etc.
How to eat: Spices can be eaten raw or cooked, depending on the individual.
(Source: World News Network)
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