15 summer resistance-boosting foods you should add to your menu today

Every time the weather changes, your family will be very susceptible to respiratory diseases and flu caused by infections. Building a nutritious diet with foods that increase resistance and pay attention to increasing infection prevention is the simplest way to prevent these diseases.

The change of seasons is the time when bacteria grow the most, so this is also the time when the number of people infected increases. To protect the whole family, try adding 15 resistance- enhancing foods that aFamilyToday Health has collected to enhance the body's immune system in general and increase skin resistance in particular. 

1. Citrus fruits, tangerines

Vitamin C is a nutrient that is well known for its immune-boosting effects because it helps increase the production of white blood cells in the blood. However, the human body cannot produce or synthesize vitamin C, which must be provided through foods to maintain good health. Citrus fruits such as grapefruit, oranges, lemons ... are rich sources of vitamin C. Therefore, to help increase the resistance of the whole family, you should consider adding these fruits to your menu. date.

2. Red bell peppers

In addition to citrus fruits, bell peppers are also a good source of vitamin C. Even more, the amount of vitamin C in red bell peppers is twice as much as vitamin C found in citrus fruits. Not only that, bell peppers are also rich in beta carotene, a nutrient that not only strengthens the body's immune system but also helps increase the skin's natural resistance - the body's special armor layer helps to fight against harmful agents, especially pathogenic bacteria.

3. Broccoli

Broccoli is a food that contains a lot of healthy vitamins and minerals, including: vitamins A, C, E, fiber and other antioxidants. This is one of the healthy vegetables that you can include in your daily diet. However, when adding broccoli to your diet, you should avoid frying or overcooking as this will lose vitamins and minerals. The best way is to eat it raw or lightly before eating.

4. Garlic

Since many years ago, people have discovered the amazing value of garlic for health. Garlic is added to most of the world's dishes as a flavoring, flavor enhancer. According to research, consuming garlic can help lower blood pressure and slow the hardening of the arteries. In addition, garlic also contains a lot of vitamin C, which enhances the body's resistance, thereby helping to improve skin resistance.

5. Ginger

Ginger is a food that strengthens the body's immune system. Ginger helps to reduce inflammation, relieve pain, and help prevent and treat other inflammatory diseases. Not only that, but ginger can also help relieve nausea. According to many recent studies done, ginger can also help reduce chronic pain and lower cholesterol for the body.

6. Spinach (spinach)

Spinach is on the list of resistant foods because this vegetable is not only rich in vitamin C but also contains lots of antioxidants and beta carotene. These are substances that work to increase the anti-inflammatory ability for the immune system and increase the body's resistance, thereby increasing the skin resistance. Just like broccoli, spinach will provide many benefits when you are thin and not overcooked to ensure the nutrients are not lost. Not only that, but this care also helps increase the amount of vitamin A and helps release more nutrients. 

7. Yogurt

In many culinary cultures, yogurt is a food that is thought to improve the immune system and fight many diseases. Not only that, but this is also a source of vitamin D, a nutrient that increases the body's natural defenses to fight off many diseases. When adding yogurt to your diet, choose low-sugar yogurts or go with other fruits for added sweetness and flavor.

8. Almonds

Besides vitamin C, vitamin E is a nutrient that is often mentioned when talking about the function of strengthening the immune system and preventing diseases, making the skin smooth. Vitamin E is a fat-soluble vitamin, which means that you have to eat a variety of healthy fats so your body can absorb this vitamin. Nuts, such as almonds, are often loaded with vitamins and good fats. According to experts, half a cup of almonds provides nearly 100% of the recommended daily intake of vitamin E. 

9. Turmeric

Turmeric is a commonly used spice in many countries' cuisine. Not only used as a spice to increase the flavor of dishes, turmeric is also used as an anti-inflammatory herb in many remedies. In addition, the high curcumin content in turmeric also helps fight colds and flu, is beneficial for skin wounds, and prevents dark spots from acne scars.

10. Green tea

Both green tea and black tea contain many flavonoids, an antioxidant. However, green tea contains a large amount of EGCG, a powerful antioxidant capable of boosting the immune system and increasing skin and body resistance. Not only that, it is also a good source of the amino acid L-theanine, a substance that aids in the production of antimicrobial compounds in T cells.

11. Papaya

Papaya is also a fruit that contains a lot of vitamin C. According to many studies, this fruit contains up to 224% of the recommended daily intake of vitamin C. Not only that, papaya also contains papain, a digestive enzyme that has anti-inflammatory effects. In addition, this is also a source of potassium, vitamin B and folic acid, nutrients that play a very important role in strengthening the body's immune system.

The body's immune system is strengthened meaning that the skin's "armor" is also enhanced. Therefore, do not forget to regularly add this fruit to the menu of the whole family.

12.  Kiwi

Just like papaya, kiwi contains all the nutrients needed by the body, including: folic acid, potassium, vitamin K and vitamin C. This nutrient-rich fruit helps to increase the production of cells. white blood cells of the body to fight inflammation, increase resistance and help the body function properly.

13. Poultry meat

Chicken soup is a popular sensory dish. This dish is not only delicious, but also helps to improve cold symptoms as well as help protect the body from the risk of disease. Chicken contains a lot of vitamin B6, a nutrient very important in the process of chemical reactions in the body. 100g of chicken contains about 40 to 50% of the recommended daily intake of vitamin B6. Chicken bone broth contains gelatin, chondroitin and other nutrients that are good for patients who are treating diseases related to the digestive tract and help increase immunity for the body.

14. Sunflower seeds

Sunflower seeds contain many nutrients that are good for the body such as phosphorus, magnesium, and vitamin B6. In addition, it is high in vitamin E (an extremely powerful antioxidant) with 82% of the recommended daily intake in just 1/4 cup. Vitamin E plays a very important role in regulating and maintaining the function of the immune system, making the skin smooth. In addition to vitamin E, other vitamin E-rich foods are avocados and dark green leafy vegetables.

15. All types of shellfish

The shellfish is the food group that most people think about when trying to strengthen the body's immune system because they often contain a lot of zinc. Zinc is a micronutrient that our bodies need so that our immune cells can function properly. Some shellfish that contain a lot of zinc that you should add to your diet are crab, shellfish, lobster, and oysters ... Although zinc is very important, you should only add a moderate amount every day because if you supplement. In excess, this nutrient suppresses the function of the immune system.

In addition to adding resistant foods to your diet, you can also protect the health of your whole family by paying attention to hygiene to increase the strength of the skin's resistance mechanism. Be sure to properly clean your body with a suitable skin care shower gel that helps to protect and limit the overgrowth of pathogenic bacteria on the skin, while not damaging the ability of skin resistance. .