Immunity is a strong defense system that our body protects itself against foreign antigens that are introduced into the body, and it can be said that it is the most important part to keep health. Even if the infiltrating foreign antigen penetrates the skin, nasal mucosa, tears, digestive juices, etc., which act as the primary defense barrier, It neutralizes antigens. Therefore, the immune system acts as a shield that protects our body and plays an essential role in minimizing the risk of various infectious diseases and chronic diseases. In order to effectively manage such immunity, it is very important to receive an appropriate amount of sunlight, and to exercise regularly, to get enough sleep, to manage stress, to eat healthy, and to eat healthy. In particular, it can be said that eating foods rich in antioxidants, vitamins, and minerals that remove free radicals and toxins that cause weakening of immunity is the most important immunity strengthening habit. So today, let’s check out the various foods that help boost immunity one by one.
Best Foods For Boosting Immunity
1. Green Vegetables
The first foods that help boost immunity are kale, spinach, and green vegetables such as broccoli. These green vegetables are rich in vitamin C, which is known to be a key ingredient in boosting immunity, and it is said that it helps to minimize the disruption of the balance of biological oxidation from oxidative stress caused by free radicals. In addition, these green vegetables contain not only vitamin C, but also chlorophyll, beta-carotene, zinc, and other nutrients that help improve immune cells. It helps a lot in forming a protective film that protects
Garlic, which has a wide range of uses as an auxiliary additive to various dishes due to its unique spicy, strong flavor and flavor, is also known as an excellent food for enhancing immunity. It is said that the strong antibacterial and sterilizing action of allicin, which gives garlic’s unique pungent taste, removes various harmful bacteria, fungi, and viruses, thereby helping to stabilize the immune system. In addition, it is known that it helps to prevent the occurrence of cancer cells and inhibit metastasis by selenium and organic germanium, which are abundant in garlic.
Along with the garlic introduced above, onions, characterized by their spicy taste, are also well-known as excellent superfoods that help stabilize the immune system. It is said that the excellent antiviral action of allicin, which is abundant in onion, is effective in enhancing immunity. In addition, onions are rich in quercetin, which is known as an excellent antioxidant of the polyphenol series. . It is said that the quercetin component of onions is more abundant in the skin of the onion than in the inside. It is known that the polyphenol contained in the onion skin is up to 60 times higher than the inside of the onion.
4. Blue Backed Fish
Blue backed fish such as sardines, herring, horse mackerel, and mackerel are rich in omega-3 polyunsaturated fatty acids. It is said that the complex action of these various components strengthens the activity of immune cells such as white blood cells, which is said to be effective in helping to improve immune function. In addition, blue-green fish are rich in iron, calcium, vitamin D, and selenium, which are said to help prevent pathogens and viruses from penetrating from the outside by strengthening the immune function. In addition, the prevention and management of various cardiovascular and cerebrovascular diseases through cholesterol level control is also the effect obtained from the steady intake of blue fish.
Brazil nuts, almonds, walnuts, and other nuts also play an important role in keeping the immune system functioning normally. Nuts not only have a high content of vitamin E, which is recognized for their excellent antioxidant power, but are also rich in nutrients such as magnesium, zinc, and selenium, which help fight viruses and pathogens and protect the body from free radicals. However, since some of these nuts are high in calories, it is recommended to check the calorie intake before consuming and consume the appropriate amount.
Citrus fruits, which collectively refer to fruits in the rutaceae family, include various types of oranges, lemons, tangerines, and grapefruit. Citrus fruits contain a lot of vitamin C, which plays a key role in maintaining immunity, so it is effective in protecting each organ in the body from oxidative stress caused by free radicals and enhancing the function of cells. In addition, the excellent antioxidant action of these citrus fruits helps the discharge of wastes and toxins from the skin, and prevents aging, thereby showing good effects in maintaining healthy skin.
It is known that 70% of our body’s immunity depends on gut health. If the balance of beneficial and harmful bacteria in the intestine is disturbed, penetration by bacteria and viruses may occur easily, and the immune system may be easily confused. Yogurt, a type of fermented milk, is rich in probiotics, which helps to achieve an appropriate ratio of beneficial and harmful bacteria in the intestine. In addition, this improvement effect of the intestinal environment not only enhances immunity, but also inhibits the proliferation of Firmicutes, a harmful bacterium that interferes with the breakdown of fat, so that it can have a good anti-obesity effect.
Other foods that help boost immunity
In addition to the various foods introduced above, if you eat a variety of foods such as mushrooms, seeds, red ginseng, tomatoes, carrots, turmeric, and brown rice in a balanced way, it helps a lot in boosting the immune system by repelling viruses and bacteria that have penetrated our body. said to give.