There are 9 types of "antagonistic" foods that help boost your immune system and fight off diseases. The surprising thing is that these foods are readily available in your local market and are very affordable.

Recently, the flu season has been spreading complicatedly in many countries in the region. In Vietnam, the North is entering spring, creating favorable conditions for the disease to spread, especially among children, the elderly, and individuals with multiple health conditions.

Below are some foods that can enhance your immune system, help the body resist diseases, including seasonal flu.

Sweet Potatoes

Sweet potatoes not only bring health benefits but also help strengthen the immune system, especially for skin health. The skin is a large organ in the body and acts as the first line of defense against harmful external factors. Healthy skin can reduce the risk of bacterial and viral infections, and vitamin A is an essential nutrient in maintaining skin health.

Sweet potatoes are rich in vitamin A, which helps improve skin health and boosts the ability to resist external disease-causing factors.

Tea

A study from Harvard University shows that drinking five cups of black tea every day for two weeks can increase the level of interferons, a type of antiviral protein, in the blood by 10 times compared to normal people. Additionally, the amino acid L-Theanine in tea also helps enhance immune function. This component is present in both black and green tea. However, users should limit daily tea consumption and ensure proper water intake, as drinking tea instead of water can harm health.

Seafood

Seafoods such as oysters, shrimp, crabs, and clams are rich in selenium, which helps enhance the production of cytokines by white blood cells, while also supporting the elimination of cold-causing viruses. Furthermore, fish like salmon, tuna, mackerel, and sardines, rich in omega-3 fatty acids, can reduce inflammation and protect the lungs, preventing common respiratory infections, thus boosting immune health.

Beef

Zinc is an essential mineral that activates the immune system and the function of white blood cells. Even a small deficiency in zinc can increase the risk of infections. Beef is a good source of zinc. If consumed appropriately, it can enhance immune function and reduce the risk of catching the flu or cold.

Oats

Oats contain beta-glucan, a type of fiber with antimicrobial and antioxidant properties, which helps strengthen the immune system, promotes wound healing, and improves the effectiveness of antibiotics.

Yogurt

Yogurt is a valuable source of probiotics that helps improve digestive health and boosts the body's immune function. These beneficial bacteria reduce the risk of infections caused by harmful bacteria. In particular, the gut plays an important role as an immune "base" since only with a healthy gut can we build a strong immune system.

A study conducted in Sweden lasted 80 days with 181 workers in a factory. In this study, one group was asked to consume daily supplements containing Lactobacillus reuteri, a beneficial bacteria that supports white blood cell function. The results showed that they had 33% fewer sick days compared to the control group.

However, it is important to note that yogurt and other fermented dairy products often contain sugar to balance the sour taste. Therefore, choosing yogurt without added sugar or low sugar, along with products with fewer additives, will be a smart choice to avoid further burdening the body.

Chicken Soup

Chicken soup is a nutritious dish. When chicken meat is cooked, it releases an amino acid called cysteine. This substance works similarly to acetylcysteine, a common ingredient in medicines for loosening mucus, often used to treat colds. Cysteine helps loosen mucus, reducing discomfort in the early stages of a cold.

To enhance the effectiveness of chicken soup, you should add garlic or onions during the cooking process, as they both have excellent immune-boosting properties.

Mushrooms

Many studies have shown that mushrooms can stimulate the development and activity of white blood cells, thus enhancing the body's immune system against bacteria. At the same time, mushrooms are also a rich source of nutrients like selenium, vitamin B2, and niacin.

Studies show that low selenium levels can increase the risk of severe cold symptoms. Additionally, vitamin B2 and niacin help maintain a healthy immune system.

Garlic

Garlic is well-known for its allicin content, which effectively combats infections and bacteria. Additionally, garlic is considered a probiotic, stimulating the growth of beneficial bacteria in the gut, thereby supporting overall health and boosting immune function.

A study in the UK conducted a 12-week experiment with 146 participants. During this period, one group used garlic extract while another group took a placebo. The results showed that those who consumed garlic had a 2/3 lower risk of catching a cold compared to the other group.