humz.eu.org - In simple terms, the immune system can be understood as the body's work system to fight disease, bacteria, and viruses. This immune system will work to protect the body from attack by organisms or germs that cause disease. Therefore, the immune system must be maintained to avoid the possibility of contracting or contracting diseases.
One way that can be done to keep the immune system healthy is by eating certain foods. Food choices to increase endurance. Here are some food choices or options that are good for consumption to increase endurance:
1. Oranges
Many people look for sources of vitamin C when they have the flu. The reason is that vitamin C can indeed help build the immune system. Vitamin C is thought to increase white blood cells' production, which is vital to fighting infections. On the other hand, almost all citrus fruits are rich in vitamin C. Since the body cannot produce or store vitamin C by itself, you need a daily intake of vitamin C from foods or supplements for sustainable health. The recommended vitamin C daily amount for most adults is 90 mg for men and 75 mg for women.
2. Red peppers
Like oranges, paprika is a food ingredient rich in vitamin C. Compared with the same weight of components, and red peppers even contain nearly three times more vitamin C than fluoride oranges. Other than that, paprika is also a great source of beta carotene. Not only boosting the immune system, but vitamin C is also beneficial for maintaining healthy skin. Beta carotene in peppers, which the body converts into vitamin A after consumption, can help maintain eye health.
3. Broccoli
Broccoli is a vegetable that is loaded and full of a lot of vitamins and minerals. Some of them, namely: Vitamin A, Vitamin C Vitamin E Broccoli, also contain fiber and many other antioxidants, so it is advantageous to support the immune system. The key to maintaining the nutritional content of broccoli is to process or cook it as simply as possible, such as merely steaming it. After going through the cleansing process, broccoli is even better consumed immediately.
4. Garlic
Garlic turns out to improve and make the taste of food more delicious and benefit health. For a long time, garlic was believed to fight infection. Garlic can also slow the hardening of the arteries to help lower blood pressure. Garlic's immune-boosting properties come from its high concentration of sulfur-containing compounds, such as allicin.
5. Ginger
Ginger is a plant that can help reduce inflammation, which can help reduce sore throats. In addition to increasing endurance, ginger is also proven to overcome various health problems such as overcoming nausea, reducing chronic pain, and having cholesterol-lowering properties.
6. Spinach
Spinach is a type of vegetable rich in vitamin C. Spinach also contains many antioxidants and beta carotene, both of which can increase the body's ability to fight infection by strengthening the immune system. Like broccoli, spinach's healthiest consumption is cooking it as simple as possible to maintain its nutritional content.
7. Yogurt
Yogurt is a one of dairy product that contains probiotics. This probiotic content on yogurt is used to help increase endurance. To be healthier, try to eat yogurt without a sugar mixture at all. If you want to add a more sweet taste, it's a good idea to sweeten plain yogurt with the addition of fruit or healthy honey. Yogurt is also a great source of vitamin D. So try to choose a yogurt brand that is fortified with vitamin D. Vitamin D helps regulate the immune system and boosts the body's natural defenses against disease.
8. Almonds
Vitamin E is a powerful antioxidant which is key to supporting the immune system. Meanwhile, vitamin E is a fat-soluble vitamin, which means it requires fat to be adequately absorbed. Therefore, you are also advised to eat nuts such as almonds to increase endurance. Almonds are loaded with lots of vitamin E and also contain healthy fats. The daily amount for adults only needs about 15 mg of vitamin E. To achieve sufficient vitamin E, you can eat 46 whole peeled almonds.
9. Sunflower seeds
Sunflower seeds or sunflower seeds contain various nutrients, including phosphorus, magnesium, vitamin B-6, and vitamin E. Vitamin E is here important in regulating and maintaining immune system function. Sunflower seeds also contain selenium, which is very high. When you consume one ounce of sunflower seeds, you will meet half the average daily selenium requirement for an adult.
10. Turmeric
Turmeric has empiric anti-inflammatory benefits for treating osteoarthritis and rheumatoid arthritis. Turmeric contains high concentrations of curcumin, which has been shown to help reduce exercise-induced muscle damage. Not only that, but curcumin can also be a booster for the immune system and antivirals.
11. Papaya
Papaya is a fruit that also contains abundant vitamin C. Papaya also has a digestive enzyme called papain, which has anti-inflammatory effects. Not only that, but papayas also have the right amount of potassium, magnesium, and folate, so they are beneficial for overall health.
12. Kiwi
Like papaya, kiwi is naturally full of essential nutrients, including potassium, folate, vitamin C, and vitamin K. Vitamin C here can increase white blood cells to fight infection and disease bacteria. On the other hand, other kiwi nutrients are useful for keeping the whole body functioning properly.
13. Chicken soup
Not only delicious, but consumption of chicken soup is also useful for increasing endurance. The water content in these food servings can help the body stay hydrated. While chicken or turkey are rich in vitamin B-6. About 3 ounces of chicken contains nearly one-third of the daily recommended amount for an adult's vitamin B-6 intake. Vitamin B-6 is an essential player in many chemical reactions that occur in the body. It is also crucial for the formation of new and healthy red blood cells. Cooking chicken soup with chicken bone broth is also beneficial. The broth contains gelatin, chondroitin, and other nutrients that are beneficial for intestinal healing and immunity.
