Establish a body defense mechanism. Experts suggest preparing 8 types of foods to warm up and reduce the chance of infection in autumn and winter

The autumn is full, and the number of viruses has also increased. According to the Centers for Disease Control and Prevention (CDC) data, October is the prevalence season for flu, and many people have started to experience throat pain or nasal congestion before that, and now it is time to start establishing a body defense mechanism; and a healthy immune system depends on quality sleep, good health habits, stress management, and a balanced diet. According to the

online media Huffpost report, up to 80% of the human immune cells exist in the kidneys, and experts have gradually understood that the food eaten will affect the unique microbiome in the kidneys and thus the immune system. Chicago doctor Carlos Zambrano said clinical evidence that lacks certain key nutrients can weaken immunity and increase the chance of infection. Nutritionist Toby Amidor said that although there are no "magic" foods or drinks that can lift the immune system to the extreme, it can help even if it is strengthened. The following are the foods that nutrition and infectious diseases experts often prepare at home:

{99 Elliott said it can boost certain chemical substances in the immune system that fight viruses and bacteria, while inhibiting inflammatory cells. She said that although heating can destroy some of the garlic’s efficacy, crushing or chopping can activate its main biologically active compound. If you don't want to eat raw garlic, chop it up and leave it for 10-15 minutes before cooking.

Cité

Food expert John La Puma said citrus are the main source of vitamin C, but green peppers or red peppers are also rich in this powerful antioxidant, which helps fight bacterial infections when catching a cold. He said that you should eat vitamin C food twice a day before your body can fully absorb it. In addition, Elliott pointed out that spicy foods contain capsaicin, which can dilute mucus and prevent inflammation from breeding.

Yellow

has antiviral and antibacterial properties as well as garlic, and is particularly effective in preventing or ease throat pain. Jamido said that ginger contains anti-inflammatory compound ginger. Research shows that the more dosage the better; fresh ginger can be ground or sliced ​​into soups, vegetables, drinks or tea, and can benefit.

Suncai Seed

Jamido said that she likes to bring snacks with her body, which are the source of vitamin E and a variety of minerals related to immunity. According to Sang Berno, lack of sufficient vitamin E can lead to a decrease in leukocyte activity against the virus. Sunflower seeds are also rich in ozone, and studies have shown that the lack of this mineral is related to reduced immune cell activity, oxidative pressure and increased inflammation.

Fish Cans

Lapma said that most people have not received enough vitamin D, especially in the cold winter. Harvard University researchers found that people with insufficient vitamin D intake have a chance of contracting respiratory diseases by about 40%. Fish cans are one of the best sources of this type of nutrients, and according to agricultural department information, a 3.5-ounce can of fish cans provides two-thirds of the daily vitamin D intake.

Manuka Honey

Sweetener selected by Manuka is a special honey produced by New Zealand bees. Studies have shown that McLuka honey has antibacterial function and contains a natural compound that helps relieve cough, which is more effective than non-prescription cold medicines.

Sea salt

It is not advisable to eat too many salts in your diet, but Elliot likes to bring thick sea salt to relieve throat pain. She said that when you have a cold, rinse your mouth with warm salt water, especially sea salt, which has anti-inflammatory effects and helps wash away viruses, bacteria, allergens and mucus in your throat. "The thicker the salt, the better."

Tea

hydrat is an important part of supporting the immune system, says nutritionist Glassman, but most people tend not to drink as much water as they do in summer; she especially likes ginger yellow tea, which contains the anti-inflammatory compound ginger yellow. Lapma likes green tea, he said that research shows that green tea can reduce the viral protein produced by influenza virus cells.

Responsible editor: Gu Zihuan