What to eat to increase resistance? – Health guide
Resistance is like a “shield” that helps protect the body from the invasion of bacteria, viruses, parasites… – the “factors” that make us sick. For those who have a “thin, weak shield”, harmful bacteria and viruses can easily penetrate, causing diseases related to the tonsils, throat, digestive system, allergies… So what should you eat to increase resistance? How to reduce the risk of getting sick during the changing seasons – when disease-causing factors develop strongly?
Read the article below to find the answer!
I. Finding the answer: What to eat to increase resistance
Below are some foods that experts at the National Institute of Nutrition recommend to increase resistance:
1. What to eat to increase resistance? – Should eat garlic
When it comes to foods that help boost immunity, it would be a mistake to skip garlic. Garlic contains a lot of essential oils and allicin, which helps disinfect and fight inflammation effectively. Experts also recommend that each person should only eat about 1-3 cloves of garlic per day.
Easy-to-eat garlic recipes that help retain maximum nutrients: Do NOT cook garlic at too high a temperature. It is best to eat it raw.
Note: Do not eat too much garlic because it can be toxic to the user.
2. Increase resistance thanks to citrus fruits
Oranges, tangerines, grapefruits… have long been known as one of the fruit families richest in Vitamin C. High Vitamin C content helps increase the production of white blood cells, thereby helping to increase the body's resistance.
The characteristic of Vitamin C is that it cannot be stored in the body. Excess Vitamin C that is not used up will be excreted directly through urine. Therefore, we need to supplement Vitamin C every day.
Note: Citrus fruits are relatively high in acid so should NOT be eaten on an empty stomach.
3. Did you know: Guava also helps increase resistance
Guava is one of the fruits richest in Vitamin C today. Thanks to that, they also have the ability to help increase resistance. In addition, guava is rich in vitamin C and contains carotenoids, potassium - These substances have the ability to heal wounds in case of stomach ulcers.
4. Broccoli – What to eat to increase resistance
According to research, broccoli contains many vitamins and minerals that are good for the body: Vitamins A, C, E. They help the body increase resistance and ensure life for the body. However, these nutrients can be significantly reduced if not processed properly.
Suggested ways to prepare broccoli to preserve maximum nutrients: Steam or boil. If possible, eat raw in salad form, that's best.
5. Ginger – A root that helps strengthen the body's "shield"
What to eat to increase resistance? – Ginger is a food that cannot be ignored. According to Oriental medicine, ginger has the ability to help reduce inflammation, relieve sore throat and some other inflammatory diseases.
Ginger has a spicy, warm taste. When used with warm water, it dilates capillaries, helps increase sweating, supports blood circulation, and warms the body from the inside out to fight respiratory syncytial virus - the cause of some respiratory diseases such as colds.
Some ways to use ginger: Use as a spice in meals, make ginger tea, cook ginger...
In addition, you can also combine some other foods that help increase resistance such as: Nuts, Kiwi, papaya, shellfish...
II. Does eating alone help improve your immunity?
Eating a nutritious diet to increase resistance is only a NECESSARY condition to help the body stay healthy and fight against diseases. SUFFICIENT condition: You need to have a healthy, scientific lifestyle. Specifically:
- Exercise: No need to overdo it, just light exercise to stimulate white blood cells to work better.
- Eat healthy: Eat on time, supplement your body with enough water and fruit.
- Get enough sleep
- Try to reduce stress
- Do not use stimulants or alcohol
Good resistance will help us fight diseases better!
III. How do you know if your immune system is weakened?
When the body shows the following 5 signs, it proves that: Your immune system is weakened:
→ The body has digestive problems: indigestion, bloating, diarrhea...
→ Infection problems: pink eye, ear infection, sinusitis, mouth ulcers, colds, pneumonia, yeast infections…
→ Wounds that take a long time to heal
→ Body is often tired
The “subjects” whose resistance is most susceptible to decline: The elderly; People with dangerous diseases (HIV infection, undergoing chemotherapy, radiation therapy for cancer, organ transplant recipients, people with primary immunodeficiency); People with poor diet; People who often lack sleep….
Weakened immune system – Favorable conditions for bacteria and viruses to attack. Therefore, the body will also be more susceptible to diseases, especially diseases such as: Respiratory, cold, flu, CV19, sore throat, allergic rhinitis...
What to eat to increase resistance? – Hopefully you have found the answer through the article below. Remember to regularly follow the NanoFrance Website to update more information about the latest medicine and pharmacy.
