Chinese nutritionist suggests foods to avoid colds, should eat in the fall

You should eat deep sea fish, mushrooms, yogurt, garlic, berries... in the fall to boost immunity and avoid colds.

Chuyên gia dinh dưỡng Trung Quốc gợi ý những thực phẩm tránh cảm lạnh, nên ăn vào mùa Thu

Regularly adding garlic to your diet will help prevent colds in the fall. (Source: Shutterstock)

According to Chinese nutritionist Zhang Peizhen, in the fall, the temperature difference between day and night is very significant. If you are not careful, you can easily get a runny nose and cough, which are symptoms of a cold.

To avoid this condition, it is essential to supplement adequate nutrients to fight pathogens.

Expert Zhang said the following 6 foods can help strengthen the immune system and should be added to the daily diet.

Deep sea fish

Deep-sea fish such as salmon, mackerel... are rich in high-quality protein and Omega-3 unsaturated fatty acids, which are essential ingredients for immune cells. They are very useful in anti-inflammatory and immune regulation.

Mushroom

Containing polysaccharides, mushrooms have the effect of increasing immunity, protecting the body and reducing the risk of disease.

Yogurt

The gut is the largest immune organ in humans, supplementing probiotics by adding yogurt to the diet can maintain gut health.

When there are more good bacteria and less bad bacteria, the gut becomes healthy, thereby promoting overall health.

Garlic

Allicin and selenium in garlic help enhance immunity and prevent bacteria and viruses from entering the body.

Berries

Polyphenols, found mainly in berries and berries, are powerful antioxidants. In addition, the abundant amount of vitamin C in berries also helps strengthen the immune system, reducing the risk of infection.

Echinacea

With a long history of use in Europe and North America, echinacea contains immune-related phytochemicals that can fight viruses, improve immunity, and fight inflammation.

Talking about the effects of Echinacea, nutritionist Zhang Jiarong previously said that this flower contains phenolic acid, alkylamide and polysaccharide, which can fight viruses and regulate the body, so it should be used by people who often eat out, people with allergies, the elderly, people who stay up late, and people who often have to come into contact with many people.

However, note that children under two years of age, pregnant and lactating women, people with diabetes or other medical conditions should consult a specialist first.

In addition to the above nutrients, Zhang Peizhen also emphasized that getting enough sleep, maintaining moderate exercise, and washing hands frequently are also very important. These are all good ways to protect immunity and reduce infection.

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