Eat beef, eat garlic... What are the immune system boosting foods that will help you survive the winter in good health?

Starting next week, temperatures are expected to plummet to nearly 10 degrees Celsius, signaling the start of winter. It's a cold and dry winter, and it's a time when colds and flu are rampant. In times like these, it's crucial to strengthen your immune system—the ability to resist pathogens from outside sources.

Ways to boost your immune system include regular exercise, stress management, hydration, quitting smoking, moderating alcohol consumption, and maintaining good hygiene, such as washing your hands. Another way is to eat foods rich in various nutrients. Based on data from Fox News, we explored foods that can help you maintain your immune system and stay healthy during the winter.

garlic =It contains a substance called allicin, which prevents infection and has a strong antibacterial effect. A British study found that people who took garlic extract for 12 weeks had a two-thirds reduction in their risk of catching a cold.

Research has shown that people who eat six cloves of garlic a week can reduce their risk of colon cancer by 30% and stomach cancer by 50%. Adequate intake is two cloves of raw garlic per day, or crushed and added to cooking three or four times a week.

 

beef Vegetarians are prone to zinc deficiency. Zinc, abundant in beef, is an important mineral that boosts immunity. Even a small deficiency can increase the risk of infection. Zinc is crucial for the production of white blood cells, strengthening the immune system to fight off bacterial and viral invasions.

A 100g serving of lean meat contains 30% of the recommended daily intake of zinc, so eating just that amount is not a problem. If you don't eat meat, you can eat oysters, yogurt, and milk.

 

yogurt Yogurt, packed with live beneficial bacteria, supports intestinal health. Eating about 200g a day can have the same benefits as taking probiotic supplements. A Swedish study found that employees who took probiotic supplements for 80 days saw a 33% reduction in sick days.

Barley and Oats: These grains contain beta-glucan, a fiber enzyme with antibacterial and antioxidant properties. Feeding animals this enzyme has been shown to reduce the risk of diseases like influenza, herpes, and anthrax.

In humans, whole grains boost immunity, promote wound healing, and even increase the effectiveness of antibiotics. Therefore, it's recommended to eat at least one whole grain meal a day.

 

fish Selenium, found abundantly in crustaceans like oysters, lobster, and crab, helps white blood cells produce cytokines, proteins that fight cold viruses. Salmon, mackerel, and herring are rich in omega-3 fatty acids.

Omega-3s fight inflammation, improve breathing, and protect the lungs from colds and respiratory infections. The recommended dose is about twice a week.

 

black tea A study found that people who drank five cups of black tea a day for two weeks had 10 times greater immunity against cold viruses than those who drank fake black tea. L-theanine, an immune-boosting amino acid, is abundant in black and green tea. Decaffeinated versions also work well. Drinking several cups a day is beneficial.

 

mushroom For a long time, mushrooms were believed to boost a healthy immune system. Modern scientists have discovered the reason: mushrooms increase the production of white blood cells, making them more aggressive.

Therefore, it's a great food to eat when you feel like you have a cold. Mushrooms are good to eat frequently and in small amounts. Add 15-30g a day to your cooking or top a frozen pizza.

 

sweet potato When thinking about immunity, skin is often overlooked. However, skin is a crucial organ that acts as the first line of defense against bacteria and viruses.

Vitamin A is essential for maintaining strong, healthy skin. The best way to get vitamin A is to eat beta-carotene, found in foods like sweet potatoes, which the body converts into vitamin A.

 

Sweet potatoes provide 40% of the recommended daily intake of vitamin A when consumed in a half-cup serving (170 calories). They are a great dessert option. Other foods with similar benefits include carrots, pumpkin, and orange melon.

 

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I think I can drink about 5 cups of black tea every two weeks.

 

Sweet potatoes contain vitamin A when they enter the body.

It turns into nutrients that are good for the eyes.