The weather with large temperature fluctuations continues. If you do not maintain your immunity during this time, you are more likely to catch colds, rhinitis, or experience worsening symptoms. I looked into foods that are good for boosting immunity.

 

Sweet potato

 

Eating sweet potatoes with the skin on is effective for boosting immunity. 

The anthocyanin components inside sweet potato skins help eliminate active oxygen in the body, thereby boosting immunity. Sweet potato skins are also rich in beta-carotene. When beta-carotene is absorbed into the body, it is converted into vitamin A, which helps enhance immunity. Sweet potatoes are also abundant in vitamin C. Vitamin C has antioxidant effects and is beneficial for improving immunity.

Meanwhile, sweet potato skins become tougher the more they are cooked, so it is recommended to eat them raw with salads or other dishes.

 

◇Sweet pumpkin

 

Sweet pumpkin is also good for preventing colds and improving blood circulation. The vitamin E inside the sweet pumpkin strengthens nerve tissues in the body, making it effective in relieving stress and insomnia. It also helps maintain body temperature by promoting smooth blood circulation. Additionally, sweet pumpkin is rich in vitamins A, B, C, and potassium, which boost immunity. Since sweet pumpkin contains a high amount of fat-soluble beta-carotene, it should be stir-fried in oil to enhance absorption in the body.

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Eating with the pumpkin skin is also good for immunity. Pumpkin skin contains phenolic acids, powerful antioxidants that are effective in preventing aging and cardiovascular diseases. Phenolic acids are only present in the skin and not in the flesh. When steaming the pumpkin, it is recommended to steam and eat it with the skin, or dry the skin for about 3-4 days and then brew it into tea.

 

Garlic

 

Garlic is also a good food for boosting immunity.

 

According to a study conducted in Australia in 2016, garlic is rich in prebiotic substances that promote the growth of beneficial gut bacteria. This also helps support the microbial composition that contributes to the immune system.

It also increases the production of immune cells such as macrophages, T cells, and B cells in the body.

A research team from the Department of Food and Nutrition at the University of Florida in the United States conducted human application tests and found that consuming 2.56 grams of powdered garlic daily activates cells that regulate immune function. It was also observed that the occurrence and duration of cold and flu symptoms were significantly reduced.

 

 

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Memorizing immunity is also easy.

 

Sweet potatoes, pumpkin, garlic...

For your health during seasonal changes

I should eat it more often.

 

I eat sweet potatoes and pumpkin..

Sweet potato skins... um...