After taking off the mask… 7 immune-boosting foods

◇Fruits and vegetables rich in vitamin C help strengthen immunity as much as they are effective in preventing colds. / *Source=Shutterstock

Now, even if someone nearby coughs and feels uncomfortable, it has become difficult to ask them to wear a mask. This is because the indoor mask duty has been legally lifted from the 30th of last month.

It’s just one of the steps towards daily recovery, but that doesn’t mean we don’t need to be vigilant regarding infectious diseases, including COVID-19. At times like this, we need to be more careful with each other and make efforts to protect our immunity.

It is recommended that you take care of your personal health while eating foods that are good for strengthening your immunity. Immunity-boosting foods introduced by Healthline, an American health media, are as follows.

1. Citrus

Citrus fruits such as oranges, tangerines, lemons, limes, and grapefruits are rich in vitamin C. Vitamin C is known to increase white blood cell production, which is the key to immunity.

Because the body does not produce or store vitamin C, you must consume the recommended amount of vitamin C daily to stay healthy. The recommended daily intake for adults is 75 mg for women and 90 mg for men.

2. Garlic

The allicin component in garlic not only lowers cholesterol levels, but also has an antiviral function, which is a great help in improving immunity.

A study in Florida, USA, revealed that eating 2.56g of garlic powder a day significantly activated the cells that regulate the body’s immune function and reduced the frequency of diseases such as colds.

3. Spinach

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Spinach is not only rich in vitamin C, but also contains many antioxidants and beta-carotene that can boost immunity.

When spinach is lightly parboiled, vitamin A absorption is better.

However, if exposed to heat for too long, most of the nutrients, including vitamin C, can be destroyed, so it is important to lightly blanch and cook for a short time.

4. Almonds

Vitamin E, a type of powerful antioxidant, also helps strengthen immunity. Since vitamin E is a fat-soluble vitamin, it needs fat to be well absorbed. Almonds are perfect because they contain both vitamin E and fat.

Adults need to eat 15mg of vitamin E a day, which can be filled with regarding half a cup of almonds.

5. Green Tea

Both green tea and black tea contain a lot of flavonoids, a type of antioxidant. However, the fermentation process that goes through to make black tea destroys another antioxidant, epigallocatechin gallate. Therefore, green tea is a good choice for consuming both.

6. Chicken

Poultry, such as chicken, is rich in vitamin B-6. It is an essential nutrient for the formation of healthy red blood cells in the body. Broth made from boiled chicken bones also contains nutrients such as gelatin that help heal the intestines and improve immunity.

7. Seafood

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For the activation of immune cells, zinc intake is as important as vitamins and minerals. Therefore, seafood such as oysters, crabs, lobsters, and mussels with high zinc content can help boost immunity.

However, excessive zinc intake can rather interfere with immune function, so be careful. The recommended daily intake of zinc for adults is 11 mg for men and 8 mg for women.

In particular, chitin, an animal dietary fiber contained in blue crab shells, helps strengthen immunity by excreting heavy metals and cholesterol in the body. <여유만만> It has also been introduced on TV.