The key to preventing colds and flu lies in immunity! Experts suggest the best 8 foods to benefit the immune system

The 48-year-old Big S (Xu Xiyuan) died of pneumonia in Japan a few days ago. As soon as the news came out, the demand for influenza vaccines in Taiwan soared, and some counties have announced that the total number of influenza vaccines has been completed. In fact, respiratory diseases are good in winter. Experts suggest that the key to fighting viruses in winter is to strengthen the immune system. You should eat more foods rich in antioxidants, such as root vegetables, citrus, fruits and fruits, to reduce the invasion of colds and flu.

Why is respiratory diseases likely to occur in winter?

Although many people usually catch colds or flu, the most people are infected with respiratory diseases in winter all year round. Why is this? According to a 2022 study, the immune response in the nose will be suppressed in cold weather, so upper respiratory tract disease is more likely to occur. In addition, low temperature makes the virus more likely to reproduce; and most people in cold weather will gather indoors in closed spaces where the air is not circulating, making the virus more likely to spread.

Nutrition experts believe that strengthening the immune system at this time is the key, and the focus of winter diet is to fight against the upper respiratory disease virus. According to Healthline, visit Cliffland clinic nutrition experts, you need to add vitamins A, C and D during these cold months. Research shows that vitamin D helps to support immunity and can help prevent colds. Many vegetables and fruits contain important fibers, minerals, and antioxidants. In order to supplement the nutrients required in winter, the following are 8 types of foods rich in antioxidants that experts recommend you to eat more.

The 8 major foods that are beneficial to the immune system

1. Root-locked vegetables

include husband, brussels, husband and kale dishes, etc.

2. Green leaf vegetables

include spinach, kale, blue cabbage, red cabbage, etc. Kale, in particular, provides the highest nutrients in all green leaves vegetables, rich in vitamins A, C and K as well as vitamins B, fibers and antioxidants.

3. Citrus

includes diced diced , grapefruit , lemon , orange , etc.

4. Fruit/berry category

includes strawberries, blueberries, blackberries and raspberries. It is recommended to add Yanmai for breakfast.

5. Fruits

, especially almonds, can help strengthen the immune system and contain healthy fats. There are also walnuts, flax seeds, etc.

6. Healthy fat

The above fruits, avocados, fish, special virgin olive oils, etc. are all good sources of healthy fats.

7. Spices

Spices such as garlic, ginger and black cumin seeds can be added to the dish or taken as a supplement. The warm nature of spices can balance the cold of winter and increase the body's ability to resist diseases.

8. Probiotics

Fermented foods such as buttermilk, Kefer, sauerkraut, and kimchi are rich in probiotics, which can support kidney health and are closely related to immune function.

In addition to the above-mentioned foods, there are also apples, tomatoes, red bell peppers, chicken eggs and dairy products, which are also very good foods. In addition to a balanced diet, there is another point, remember to drink more water; adequate sleep and daily exercise can help strengthen the immune system and prevent respiratory diseases.