Improving your own resistance is the most effective way to protect your health, especially during the seasons caused by the Coronavirus. An individualized translation room is also a translation room for the community. The following article will provide some simple, easy-to-follow tips to improve your resistance through proper nutrition.
1. Strengthen resistance by proper nutrition
What is resistance?
Resistance is the body’s ability to fight off pathogens that enter the body. There are two types of natural resistance and synthetic resistance. In which synthetic resistance benefits from proper nutrition, vaccination and regular physical exercise.
The first thing to remember is that a balanced diet is a prerequisite for keeping your body healthy. A meal needs to eat a variety of nutrients: carbohydrates, fats, proteins, vitamins and minerals.
In addition to improving resistance, we need to eat more fruits and vegetables along with drinking more than 1.5 liters of water in a day. The following is a list of foods that both enhance resistance and prevent influenza.
Garlic:
Topping the list of foods to prevent the flu is garlic. It is possible to use fresh garlic in daily cooking. The recommended amount of garlic is from 1 to 3 cloves of garlic a day for 1 person. Do not eat too much because eating too much can be toxic. Garlic processing should crush or slice the garlic, then wait 10-15 minutes before processing to retain the maximum use of garlic. In addition, processing should not be done at very high temperatures. If you add garlic by cooking, you can use more than 3 cloves of garlic in 1 day because during the cooking process, some uses of garlic may be partially lost.
Citrus fruits:
Vitamin C is the key to increasing resistance, because Vitamin C increases the production of white blood cells. Fruits that are high in vitamin C include grapefruit, citrus fruits, tangerines, lemons, etc. Because vitamin C is not stored in the body, the vitamin C supplement must be taken daily. For people with stomach problems, vitamin C can be supplemented with some types such as guava, papaya, spoon vegetables, cabbage, sprouts. .. Supplementing vitamins increases the child’s resistance by adding fruits to the mouth Serving is extremely necessary.
Red bell peppers:
Red bell peppers contain 2 times more vitamin C than citrus. Red bell peppers are also a good source of beta carotene. Besides helping to increase resistance, vitamin C also works to keep healthy skin, while beta carotene helps eyes and skin healthier.
Broccoli:
Broccoli is rich in vitamins and minerals, such as vitamins A, C, E and is rich in C content. This is the best vegetable for health and should be added to the menu of both dishes. family. The key to keeping the vitamins and minerals in broccoli is that the cooking time is as short as possible, or even without cooking.
Ginger:
Ginger has properties that help reduce inflammation, reduce sore throat and some other inflammatory diseases. It also helps to reduce the feeling of nausea. Ginger helps reduce pain symptoms and slows down cholesterol production, according to a recent animal study. Processing ginger is extremely diverse, can be used as a spice during meals, or can be used cooked, with spices or ginger tea to drink.
Spinach:
Spinach contains lots of vitamin C and antioxidants, carotene, which helps to increase the immune system’s resistance and infection resistance. Cooking spinach for a short time enhances vitamin A and other nutrients released from oxalic acid.
Yogurt:
Use yogurt with the probiotics listed on the label as these bacteria boost your immune system. Avoid sugary yogurt. You can make a home-made yogurt with fruit and a bit of honey in it. Yogurt is also a great source of vitamin D because vitamin D is also an effective trigger for a perfect immune system.
Almonds:
When it comes to preventing and preventing colds, a vitamin E supplement is also needed. Vitamin E is an oil-soluble vitamin. It needs a certain amount of fat for the body to absorb vitamin E. So almonds are the perfect food source of vitamin E, because it has a healthy amount of fat. A half-cup serving of 46 whole-skinned almonds provides 100% of the daily recommended amount of vitamin E.
Turmeric:
Turmeric is most commonly used in curries, but it is also used as an anti-inflammatory and rheumatoid arthritis agent. In addition, high curcumin levels reduce muscle damage caused by exercise.
Green Tea:
Green tea is an excellent antioxidant, in addition, green tea is rich in epigallocatechin gallate, or EGCG, another powerful antioxidant while EGCG is a resistance enhancer. Green tea is also a good source of L-theanine amino acid. L-theanine may assist in the production of anti-microbial compounds in your T cells.
Papaya: Papaya is another plant that contains high levels of vitamin C. In addition papaya has a digestive enzyme, papain, which has anti-inflammatory effects. Papaya is also rich in potassium, vitamin B and folate. All of them are beneficial to your general health.
Kiwifruit:
Like papaya, kiwi is packed with all the necessary nutritional ingredients, including folate, potassium, vitamin K and vitamin C. Vitamin C works to increase the white blood cells that fight infection while the components The other in kiwifruit helps your body function properly.
Chicken:
When you are sick, chicken porridge not only helps you feel good eating but also medicine. It helps improve cold symptoms. In addition, chicken is also rich in vitamin B, which helps with intestinal immunity and increases resistance.
Shellfish:
Shellfish is one of the foods that comes to our mind immediately when we want to take a zinc supplement. Zinc is not as well known as vitamins and other minerals but works extremely well to help immune cells perform its function well. Some types of shellfish can include: crab, shellfish, mussel …
2. A number of other measures to enhance the resistance
- Drink a lot of water.
- Keep personal hygiene and sanitary environment.
- Eat cooked boiled drink.
- Exercise regularly.
3. How to supplement vitamins increase resistance for babies
If the case of your baby refuses to eat vegetables, fruits, then the vitamin supplement with functional foods is necessary. You should choose reputable and quality products that have been tested. Exposing your baby to sunlight, increasing outdoor activities.
4. Conclusion
Eating the above nutritious foods is essential for a healthy immune system. However, it should be noted that a rich and varied diet is the key to a healthy body. Therefore, it is necessary to combine the above-mentioned foods with other common food sources in the daily diet, combined with exercising and drinking plenty of water for perfect health.
