The quality of food is closely related to our immune system. Good nutrients can help prepare our body’s immune system for war and defend our body from attacks.

The best food for strengthening our immune system are easily reachable and doesn’t cost much.

1.Sweet potato

Sweet potato is not only beneficial to the body, it is also good for the skin and for strengthening the immune system!

The skin takes up a large part of the human body, it is also the first line of defense against germs and bacteria. Having a healthy skin can lower the chance of germs and bacteria from entering the body. Vitamin A is a crucial nutrient when it comes to having a healthy skin.

Aside from carrots, sweet potato is also full of vitamin A and is also tasty and cheap!

Every 100 grams of sweet potato (red meat) contains 10490 IU of vitamin A, this number is close to that of small tomatoes (red) and is more than 6 times than that of big tomatoes (red)

2.Black tea

According to a study from Harvard. Drinking 5 cups of black tea for two weeks in a row will increase the level of Antiviral interferon in the blood by 10 times.

The amino acid-theanine in tea helps increase immunity. Both black and green tea is rich in this substance, even decaffeinated black and green tea also contains amino acid-theanine.

A reminder for everyone, take into consideration your intake of caffeine when you drink tea, and don’t forget to drink enough water.

3.Seafood

Shelled seafood such as oysters, lobsters, crabs, and clams are rich in minerals {selenium}, which can help white blood cells produce cytokines and help eliminate virus in the body.

In addition, salmon, mackerel, saury are rich in omega-3 which can reduce body inflammation and protect the lungs from the threat of catching cold and prevent respiratory infections.

4.Beef

{Zinc} is an important mineral that strengthens the immune system. It can promote the growth and activation of white blood cells. The risk of infection increases once this mineral is lacking.

Beef is rich in zinc; adequate intake can increase immunity.

5.Oats and barley

Oats are rich in β-glucan, a dietary fiber that can be antibacterial and antioxidant.

6.Yogurt

The probiotics in yogurt can clean the intestines, which is the basis of the human body’s immunity.

7.Chicken soup

During the cooking process of chicken, an amino acid called {cysteine} is released. Its chemical reaction is similar to that of the common cold phlegm reducer {acetylcysteine}, which can make mucus lighter and clearer and thus help relieve cold in its early stages.

When brewing the soup, adding a bit of garlic and onion will boost the effect!

8.Mushroom

Many studies have shown that mushroom can promote the growth and activation of white blood cells, enhancing the body’s defense against viruses.

In addition, mushrooms contain nutrients such as selenium, vitamin B2, and nicotinic acid. Studies have found that if the selenium level in the body is too low, the risk of a cold getting worse is likely to increase. Also, vitamin B2 and niacin can maintain the level of immunity.

9.Garlic

Garlic is rich in allicin, which can fight infection and bacteria. In addition, garlic itself is a probiotic, which can promote the growth of good intestinal bacteria, maintain the health of intestine and increase immunity.

A British study conducted a 12-week experiment with 146 subjects. During this period, some people consumed garlic extract while some took placebo. In the end, it was discovered that the risk of catching a cold in those who ate garlic was reduced by two-third.

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