What food can enhance the Immune system

Immune system

What food can enhance the immune system? Which foods can increase the body resistance? Come look! Help you keep fit to withstand the cold invasion.

Blueberry

According to the U.S. Department of Agriculture studies show, blueberries contain antioxidants fruit, cranberries second, followed by blackberry and strawberry. The berry color comes from anthocyanin pigments, antioxidants to neutralize free radicals. Such free radicals can cause chronic diseases such as cancer, heart disease and so on. Berry, especially cranberries, can also prevent catheter infection.

Eat a cup of raspberries, it is very good. You can as a snack and eat yogurt can also be placed on eating, can also be mixed together to eat and muffin or salad or smoothie.

Eggs

The study results showed that the saturated fat (low levels of eggs) in liters of cholesterol in our blood, the role of cholesterol.

The the eggs high content of low-cost high-quality protein and also contains carotenoids, lutein, choline. In fact, the egg is a good source of choline, choline is an essential nutrient – especially for pregnant women, this nutrient is more important.

The study showed that the eggs provided some of the ingredients, you can promote eye health and help prevent age-related macular degeneration and prevent the phenomenon of elderly blindness.

American Heart Association have all appreciated the value of the eggs, it is recommended that people eat eggs every day. Course every day you have to control cholesterol intake to 300 milligrams. If you can do that, then you can every day enjoy an egg.

Fatty fish

Fish contain large amounts of Omega-3 fatty acids. These fish include salmon, tuna. This fatty acid can fight against the disease, to help reduce the amount of fat in the blood within, and also prevention of blood clotting and heart disease.

The American Heart Association recommends at least a week to eat fish twice the amount of each fish is not less than two servings (especially fatty fish). Eating fish can reduce the possibility of disease of the heart disease.

Eat salmon, tuna Another advantage: you get from high-fat foods to reduce saturated fat will get. Usually at home, you can do some salmon, tuna and eat and used to bake or cook a delicious meal.

Vegetables foods

Disease-resistant food, vegetables is the best kind of oh. These vegetables including spinach, kale, cabbage and lettuce. They contain a lot of vitamins, mineral elements, β-carotene, vitamin C, folic acid, iron, magnesium, carotenoids, phytochemicals, and antioxidants. A Harvard study found that eating those foods high in magnesium containing elements, such as spinach, you can reduce the possibility of diabetes type 2 disease.

The next time you do a salad, you can add these vegetables, oh, including super high nutritional spinach and other green vegetables, oh. Such foods can help you fight against the disease.

Whole grains

Morning, Grandma general should urge us to eat wheat porridge, but whether she knew cereals within the soluble fiber can lower blood cholesterol levels.

Whole grains from refined grains, refined take nutrients. These heart-healthy ingredients containing folic acid, selenium, vitamin B elements. These elements can also control your weight and reduce the risk of diabetes. Fiber content, so you are not hungry in the time between meals, but can also promote your digestion.

Eat at least three-component whole grains: whole wheat; of barley; rye; millet; quinoa; brown rice; wild rice and whole wheat pasta, bread, bread and cereal. According to the American Dietetic Association, the daily recommended amount of fiber intake is 21-38 grams. Of course, the specific about intake or see your gender and age, given.

Sweet potato

Your diet in order to improve, then you should join the sweet potatoes in your diet, oh. Sweet food contains a lot of antioxidants, phytochemicals, including beta – carotene; vitamins C and E; folic acid; calcium; copper; iron; and potassium. Sweet potato fiber to promote digestive tract health and antioxidants which play a role in the prevention of heart disease and cancer.

The natural sweetness of the sweet potato makes instant does not add any seasoning, grilled sweet potatoes so delicious.

Tomatoes

Summer flush of tomatoes to the full flavor and lycopene – an antioxidant to help prevent certain cancers. Tomatoes also rich in vitamins A and C, potassium, and plant chemicals.

Each meal to eat tomatoes is good. Eaten raw, cooked, sliced to eat so you can, you can use it as a snack. Spinach and cheese and tomatoes together can make a very delicious dish oh.

Beans

These foods are very nutritious, they are rich in phytochemicals; non-fat, high-quality protein; folic acid; fiber; iron; magnesium and small amounts of calcium. The beans get good protein food, but also the best choice of low-calorie vegetarian Oh.

Regularly eat some beans, good diet plan to help you reduce the possibility of the risk of certain cancers, lower blood cholesterol and triglyceride levels, stabilize blood sugar. From the beans, you generally will not ingest a lot of calories, so beans can help you control weight plays a big role, oh.

When you want to do a salad, soup or stew, do not forget to add some soy products.

Nuts

We all know that nuts contain a lot of fat. But nuts are a healthy food. Either monounsaturated or polyunsaturated, can help reduce cholesterol levels and help prevent heart disease. In order to obtain large amounts of protein, fiber, selenium, vitamin E and vitamin A, nuts are also a good choice.

Small portion of nuts can increase energy and overcome hunger, can help dieters normal diet. Of course, the nuts contain a lot of calories when you are very careful, be tempted to eat too many nuts Oh.

So enjoy nuts, but be careful not to eat more, oh. Only eat up to one ounce a day, about 28 peanuts, 14 walnut or Brazil nut 7.

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