Starting next week, temperatures are expected to drop nearly 10 degrees, signaling the beginning of winter. It's a cold and dry winter... a time when colds and flu are rampant. During this time, it is important to strengthen your immune system, which resists pathogens brought in from outside.

Methods to boost immunity include regular exercise, stress management, hydration, quitting smoking, moderate alcohol consumption, and hygiene practices such as hand washing. Eating foods rich in various nutrients is also one way. Based on information from Fox News in the United States, we looked into foods that help maintain immunity and allow you to stay healthy during winter.

Garlic contains a substance called allicin that prevents disease infection and is resistant to bacteria. A study conducted in the UK showed that people who took garlic extract for 12 weeks had their chances of catching a cold reduced to two-thirds.

There is also research indicating that people who eat six cloves of garlic a week can reduce their risk of colon cancer by 30% and stomach cancer by 50%. The recommended amount is to eat two raw garlic cloves a day or to include crushed garlic in cooking two to three times a week.

 

Beef = Vegetarians are prone to zinc deficiency. The zinc-rich beef is one of the important minerals that boost immunity. Even a slight deficiency in zinc increases the risk of infection. It is essential for the production of white blood cells and strengthens immunity against bacteria and viruses.

100g of lean meat contains 30% of the recommended daily zinc intake, and consuming that amount is generally sufficient. If you do not eat meat, you can get zinc from oysters, yogurt, and milk.

 

Yogurt = Yogurt filled with beneficial live bacteria helps maintain gut health. Consuming about 200g a day can have the same effect as taking probiotic supplements. A study in Sweden found that after 80 days of giving employees probiotic supplements, the number of sick days due to illness decreased by 33%.

Barley and oats contain beta-glucan, a fiber enzyme with antimicrobial and antioxidant properties. When animals consume this enzyme, they are less likely to contract influenza, herpes, anthrax, and other diseases.

In the case of humans, it boosts immunity, speeds up wound healing, and enhances the effectiveness of antibiotics. Therefore, it is recommended to have at least one whole grain meal a day.

 

Fish such as oysters, crayfish, and crabs contain a lot of selenium, which helps white blood cells produce cytokines, proteins that fight off cold viruses. Salmon, mackerel, and herring are rich in omega-3 fatty acids.

Omega-3 helps reduce inflammation, improves breathing, and protects the lungs from colds and respiratory illnesses. The appropriate amount is about twice a week.

 

There is a study showing that people who drank five cups of black tea daily for two weeks had an immune system that was ten times more effective at fighting cold viruses compared to those who drank fake black tea. The amino acid L-theanine, which boosts immunity, is abundant in black and green tea. Removing caffeine has a similar effect. Drinking several cups every day is beneficial.

 

Mushrooms = For a long time, mushrooms have been believed to boost healthy immunity. Modern scientists have uncovered the reason through research, which is that mushrooms increase the production of white blood cells and stimulate more aggressive activity.

Therefore, it is a very good food to eat when you think you have caught a cold. It is good to eat mushrooms frequently and in small amounts. You can add about 15-30 grams to your daily cooking or put them on frozen pizza.

 

Sweet potatoes = When thinking about immunity, people often overlook the skin. However, the skin is an important organ that acts as the first line of defense against bacteria and viruses.

Vitamin A is absolutely necessary to maintain strong and healthy skin. The best way to intake vitamin A is by consuming foods like sweet potatoes that contain beta-carotene, which the human body converts into vitamin A.

 

Eating about half a cup of sweet potatoes a day, which contains 170 calories, fulfills 40% of the recommended daily intake of vitamin A. It is good to eat as a dessert. Other foods with similar effects to sweet potatoes include carrots, pumpkin, and orange melon.

 

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

 

When sweet potatoes enter the human body, they provide vitamin A.

It turns into nutrients that are good for the eyes.