In the summer and autumn seasons, the body's immune system is reduced. Many people will experience colds, allergies, etc. The following foods may be used to increase immunity in the diet.
I. Raspberry fruits
According to research conducted by the United States Department of Agriculture, blueberries are the fruit with the highest antioxidant content, followed by cranberries, followed by blackberries and strawberries. The color of raspberry is derived from the pigment of anthocyanins. Antioxidants can neutralize free radicals. This free radical can cause chronic diseases such as cancer, heart disease and so on. Raspberries, especially cranberries, also prevent catheter infections.
Second, dairy products
Dairy products not only provide a good food for calcium, but also contain a lot of protein, vitamins (including vitamin D) and minerals. These elements are key elements in the fight against osteoporosis. The U.S. government nutrition directive recommends that you consume 3 servings of low-fat dairy products per day. At the same time, it is recommended that you do weight-bearing activities every day to strengthen your bones.
Third, lipidic fish
Fish contains large amounts of Omega-3 fatty acids. These fish include salmon and tuna. This fatty acid can fight disease, help reduce the amount of fat in the blood, and it can also prevent blood clotting related to heart disease.
Fourth, vegetable food
Disease-resistant food, vegetables are also the best kind of Oh. These vegetables include spinach, kale, cabbage and lettuce. They all contain a lot of vitamins, minerals, beta-carotene, vitamin C, folic acid, iron, magnesium, carotenoids, phytochemicals, and antioxidants. A Harvard study found that eating foods high in magnesium, such as spinach, can reduce the likelihood of developing Diabetes Type 2.
Fifth, whole grains
Whole grains include those derived from refined grains. These ingredients contain folic acid, selenium, vitamin B and other elements that are beneficial to heart health. These elements also control your weight and reduce the risk of diabetes. The fiber content makes you feel hunger-free during the time between meals and can also promote your digestion.
Eat at least three parts a day of whole grain foods: whole wheat; barley; rye; millet; alfalfa; brown rice; wild rice and whole wheat pasta, bread, bread, and cereals. According to the American Dietetic Association, the daily recommended intake of fiber is 21-38 grams. Of course, the specific amount of intake depends on your gender and age.
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