Taking care of our immunity is our top priority every day. This means that we have to get injections, but also pay attention to what we eat, get enough sleep, and control stress to a level that does not make us sick. Immunization and understanding how to "arm" our immune system has become a familiar topic. You can eat some food to provide your immune cells with the weapons they need to fight colds, flu, and coronaviruses, as well as any other infections.

When news reports that the infection rate of COVID-19 cases is increasing day by day, and as the Omicron variant reaches 17 states in March, or about 1/3 of the U.S., it’s time for us to go all out to strengthen our immune system. Defend against all invaders, including traditional winter concerns: cold and flu cases that will increase at this time of year. "It's just a cold!" When someone sounds glum or sneezing, this has become a familiar adverb. It seems that "just a cold" doesn't smell good.

Vitamin C has been proven to shorten the duration of a cold, but there is currently no evidence that it can prevent you from getting sick in the first place. Nevertheless, a review of studies of more than 11,000 people taking C supplements does show that taking C can reduce the duration and severity of colds. But scientists also said that when C is consumed in oranges, grapefruits, kiwis, and other citrus fruits (such as lemons and limes), C is absorbed in different ways, and it is best to take as many vitamins as possible. Natural form: In whole foods.

Vitamin C has been studied for the treatment of colds for 70 years. Since Nobel Laureate chemist Linus Pauling first suggested using it for health, he discovered by measuring the circulating vitamin C in the blood It is associated with a lower risk of high blood pressure, heart disease and stroke, which he believes may also be a co-factor in fighting infections. Newer research tells us that when you first feel unwell, you can take 200 mg per day, which will help reduce symptoms and may help reduce the duration of the virus. According to the latest research, it is most effective for children and people who are under physical stress. Therefore, if you exercise regularly or are training for large events, you may need supplements to help your body stay strong and healthy.

The RDA of vitamin C is 90 mg. Taking more than 200 mg a day may cause kidney stones or stomach upset, but if you eat an orange a day, you will consume about 50 mg. A kiwi fruit has 64 mg, and a half grapefruit has 38 mg. Eat more vitamin C to get the best immunity, because it contains fiber and other healthy antioxidants and vitamins, which can further protect your body when you need it most.

The reason why blueberries are so powerful is because of their color. It turns out that the same pigment that produces this shiny blue hue is a powerful phytochemical. Once it enters your body, it acts like a small grenade, and the T-killer cells of your immune system use it to blow up the virus. .

According to a review study, blueberries and red grapes have the same effect: "In the analysis of 446 compounds that enhance the ability of the human innate immune system, the researchers found that only two stand out: resveratrol found in red grapes and those derived from blueberries. A compound called pterostilbene," according to the "Science Daily" report.

The research was first published in the journal Molecular Nutrition and Food Research. These compounds, called stilbene compounds, work with vitamin D to improve the body's immune function. Therefore, when you eat blueberries, be sure to check your vitamin D, whether through supplementation or sitting in the sun, while eating a bowl of whole-grain cereals and fruit with plant-based milk.

Lycopene makes tomatoes red and is good for your body, from fighting heart disease to enhancing the body's response to cancer. How do these things relate to colds and flu and the daily workload of the immune system? When your cells are healthy and all systems are working, your body can perform "instant" work to avenge invaders and diseases. On the contrary, when you eliminate infectious pathogens such as bacterial infections and viruses, your body can maintain a healthy "long-term" job for decades to come.

In a health update on the health benefits of lycopene, epidemiological research has linked the consumption of tomatoes with a reduction in the risk of prostate cancer and the risk of chronic diseases such as cardiovascular disease. According to reports, lycopene supplements can affect various diseases from cancer to heart disease to asthma. Lycopene is a type of vitamin A, an "auxiliary" compound that seems to allow the body to activate other antioxidant molecules, such as vitamin E.

Studies have shown that lycopene is easily absorbed from tomato juice, sauce and tomatoes in salads, and can help the body fight cancers from breast cancer to prostate cancer and possibly lung cancer. Therefore, when you are trying to stay healthy in the short-term, they also help you stay healthy in the long-term.

When you started steaming it, did you know the smell of broccoli? That is sulforaphane, a gaseous chemical in vegetables. When it enters the body, it will act as an antioxidant to turn on your specific immune cells and tell them to go out to fight free radicals. Free radicals can cause you to get sick or cause illness. Long-term damage, such as promoting cancer growth.

When sulforaphane is in the wild, it is the plant's response to insect gnawing or other "damage" caused by destruction. When you chew broccoli (or Brussels sprouts or cauliflower), the same gas tells the body to look for "bugs" or invaders and prepare to kill harmful substances. What works in nature works in our body. The best way to prepare broccoli is to heat it slightly but not overcooking, as this will reduce the amount of sulforaphane that enters your body in every bite. In addition, be sure to use leaves, even stems, because the entire plant contains sulforaphane, which can help prevent illness.

In a study on sulforaphane and the immune system, it appeared to increase the activity of lymphocytes while inhibiting the production of pro-inflammatory TH17-related cytokines. This is good news for anyone with COVID-19, because they can cause an over-reaction of inflammation, which can inflame the lungs and make your condition worse.

Spinach is not only rich in vitamin C, but also provides a large amount of vitamin A, K, iron, folic acid and beta carotene, all of which work together to enhance the immune system's ability to fight infection. Spinach is also rich in fiber, which can help reduce insulin response, control blood sugar and help reduce inflammation, thereby helping the immune system to maximize its capabilities. In a study titled "Coronavirus Disease (COVID-19) and Green Foods for Immunity: A Small Review", researchers found that eating plant-based foods can help increase the immunity of all elderly people to COVID-19 force.

"Various vitamins such as C, D, and E have been studied to provide important aspects of improving immunity. Fruits such as oranges, papaya, kiwi, and guava are rich in vitamin C, while eggplant, sweet peppers, beetroot, spinach, and broccoli, etc. Vegetables are rich in vitamin C. It is well known that they are rich in vitamin C, which is good for immunity," the study concluded.

Spinach is one of them and helps unlock other vitamins, including vitamin D and vitamin E, which are powerful antioxidants that help the body prevent cell damage. Eating spinach with these other plant foods can not only directly and indirectly help your immune system, thereby making these other nutrients more bioavailable.

Garlic has long been considered a miraculous cure. When reviewing how garlic helps strengthen the immune system, the researchers discovered that the complex biochemistry of garlic makes it possible to study changes in the processing process. Studies have found that garlic, the active ingredient, has been shown to “enhance the function of the immune system by stimulating certain cell types, such as macrophages, lymphocytes, natural killer cells [and others]”. But the researchers concluded that garlic not only helps prevent colds and flu, but also helps the immune system stay active and speed up the fight against other serious diseases.

"Because immune dysfunction plays an important role in the development and progression of many diseases," the author wrote, we carefully studied the immunomodulatory effects of garlic extract and isolated compounds that help treat and prevent obesity , Metabolic syndrome, cardiovascular disease, gastric ulcer, and even cancer. We concluded that garlic regulates the secretion of cytokines, and this regulation may provide a mechanism for many of their therapeutic effects. "Use garlic in all your favorite dishes every day, or consider taking garlic extract during flu season.

This is what they call an apple a day. The fruit we grow up is the first letter of the alphabet. It contains soluble fiber, which has been shown to reduce inflammation and enhance the immune system's response to infection. Inflammation slows down the immune system’s response. According to a study in Science Daily, providing laboratory animals with soluble fiber (found in apples, oats and nuts, and most leafy vegetables) can be relieved at the onset of the disease Symptoms and speed up recovery time. University of Illinois.

Be sure to eat the skin of an apple. Some people will discard it because it may contain pesticides. But for your immune system, the skin should be cleaned instead of discarded, because it contains vitamins K, A and C, which all help strengthen immunity and fight infection. Vitamin K plays a key role in different blood functions, including the regulation of blood coagulation, bone metabolism and certain enzyme systems. It serves as a cofactor for the construction of plasma and helps the body's immune and inflammatory response. Studies have found a link between vitamin K levels and diseases, including inflammatory diseases and cancer.

When the throat is itchy, drinking tea is always a good idea. It can relieve symptoms, but it can also find the root cause of the immune response. Here are four teas that can strengthen the immune system and help fight inflammation, oxidation and infection.

1. Ginger tea can reduce inflammation and has an antioxidant effect in the body. According to reviews, it allows the immune system to function without worrying about "other" inflammation or cell damage in the system. It can play a role just like a traffic jam. The advance of the fire truck. From a scientific point of view, oxidation can cause cell aging, which can lead to cancer, so ginger is now considered an anti-cancer food. The study concluded: "Ginger's anti-cancer potential has been fully proven, and its functional ingredients such as gingerol, gingerol and curcumin are valuable ingredients that can prevent various cancers."

2. Ginseng tea controls cytokine response. Ginseng has been proven to help the immune system fight colds and flu. Scientific discovery: "It is widely reported that ginseng can maintain the homeostasis of the immune system and enhance the resistance to diseases or microbial attacks by regulating the immune system."

How it does it: When the immune system responds to an invader, cytokines are mobilized. If they overreact, the inflammatory response actually hinders the body's ability to clear the invader. Studies have shown that ginseng controls the pro-inflammatory cytokine response, allowing T killer cells and natural killer cells to work, and is not affected by the "panic" of over-enthusiastic cytokine cells. To get the best dose, look for 200 to 400 mg of ginseng extract, or brew ginseng tea every day.

3. Studies have shown that green tea has powerful antioxidants that can help your body fight colds and flu. Two of the disease-fighting polyphenols are EGCG and catechins, but green tea also contains other compounds. Studies have shown that these compounds have antiviral properties and can prevent infection.

In a study on "The immunomodulatory effects of epigallocatechin-3-gallate [EGCG] in green tea: mechanism and application", EGCG seems to reduce inflammation, increase energy, and even help the body burn fat. The impact on the immune system is direct and indirect because studies have shown that obesity-related diseases and inflammation can suppress the body's immune response. This particular study found: "Epigallocatechin-3-gallate has been proven to be beneficial to a variety of healthy functional systems of the body when consumed with green tea or its active ingredient.

"Especially in the immune system, more and more evidences show that green tea/EGCG has immunomodulatory effects. It is known that several types of immune cells in the innate immune system and adaptive immune system are all affected by green tea/EGCG to varying degrees. Impact. Among them, significant effects on T cell function have been repeatedly proven, including T cell activation, proliferation, differentiation, and cytokine production."

4. Research shows that turmeric tea can actually prevent you from getting sick. Turmeric tea is a powerful immune booster that has been proven not only to reduce the symptoms of a cold or flu when you are sick, but also to protect you from getting sick from the beginning. A study found that curcumin, the active ingredient in turmeric, is traditionally known for its anti-inflammatory effects. But scientists said, “In the past two decades, curcumin has been proven to be an effective immunomodulator, which can regulate T cells, B cells, macrophages, neutrophils, natural killer cells, and dendrites. Cell activation."

Researchers have found that curcumin can help the immune system while also fighting long-term diseases: "It is reported that curcumin is effective for arthritis, allergies, asthma, atherosclerosis, heart disease, Alzheimer’s disease, diabetes and cancer. The beneficial effect may be due in part to its ability to regulate the immune system."

Eat more plant foods such as vegetables, fruits, nuts, and seeds to reduce inflammation in the body and help the immune system fight colds and flu. The best way to avoid getting sick this winter is to eat as much spinach, broccoli, blueberries, oranges, apples, and garlic as possible, and add tea to the mixture—especially ginger, ginseng, greens, and turmeric.