6种对免疫系统有益的食物

Did you know that by ignorance, you can damage your immune system? One of the most important things to keep your immune system healthy is to have a healthy diet, a variety of foods, and a choice of nutrient-rich foods.

你知道无知会损害你的免疫系统吗?保持免疫系统健康最重要的事情之一就是有一个健康的饮食，各种各样的食物，选择营养丰富的食物。

While there is no immune-boosting food that is the perfect battery for an optimal immune system, the following suggestions are really superstar foods that you should include in your diet. especially when it comes to cold and flu season.

虽然没有一种食物是免疫系统的完美电池，但是下面的建议是你应该在饮食中加入的真正的超级明星食物。尤其是在感冒和流感季节。

Here are foods that can help increase your immunity and have a healthy body.

这里有一些食物可以帮助你提高免疫力，拥有一个健康的身体。

1. Chicken soup

鸡汤

The bone broth in chicken soup contains collagen, which helps to strengthen the immune system. When cooked, chicken also releases cysteine, an amino acid that helps prevent inflammation and fight disease. This dish also helps reduce cold symptoms by preventing inflammatory cells from moving to other parts of the body. In addition, it helps you effectively rehydrate.

鸡汤中的骨汤含有胶原蛋白，有助于增强免疫系统。煮熟后，鸡肉还会释放半胱氨酸，这是一种有助于预防炎症和对抗疾病的氨基酸。它还可以防止炎症细胞转移到身体其他部位，从而帮助减轻感冒症状。此外，它还能帮助你有效补充水分。

2. Oily fish

油性鱼类

Omega-3 fatty acids in oily fish such as salmon, tuna, and mackerel ... help control inflammation in the body, which can affect the function of the immune system.

富含欧米伽-3脂肪酸的鱼类，如鲑鱼、金枪鱼和鲭鱼…帮助控制可以影响免疫系统功能的体内炎症。

This dish of salmon cooked with mushrooms is great for the immune system.

蘑菇炖鲑鱼对免疫系统很有好处。

3. The dishes are cooked with turmeric

用姜黄做的菜

This oriental spice is considered a superfood, very rich in antioxidants and has strong anti-inflammatory properties. Studies show that regular consumption of turmeric helps prevent colds, coughs, and stuffy nose. If you do not like dishes cooked with turmeric, you can also make a turmeric milk latte (golden milk) favored by some people.

这种东方香料被认为是一种超级食物，富含抗氧化剂，具有很强的抗炎特性。研究表明，经常食用姜黄有助于预防感冒、咳嗽和鼻塞。如果你不喜欢用姜黄做的菜，你也可以做喜欢的姜黄牛奶拿铁(金牛奶)。

4. Mushrooms

蘑菇

Studies on a variety of fresh and dried mushrooms show that many fungi have antiviral, antibacterial and anti-tumor properties. The way to cook them is also quite simple: you can cook soup, stir-fry ...

对各种新鲜和干蘑菇的研究表明，许多真菌具有抗病毒、抗菌和抗肿瘤的特性。烹饪它们的方法也很简单:你可以煮汤，炒…

5. Foods rich in zinc such as eggs, seafood, and red meat

富含锌的食物，如鸡蛋、海鲜和红肉

Beef, eggs or seafood, especially oysters, are rich in zinc. Zinc helps the immune system to function smoothly, helping to maintain a healthy, slender body mass, and increase the ability to heal wounds. Some studies also show that zinc helps reduce the duration of a cold if you increase your intake of these foods when you first get sick.

牛肉、鸡蛋或海鲜，尤其是牡蛎，富含锌。锌可以帮助免疫系统平稳运作，帮助保持健康、苗条的体质，并增加伤口愈合的能力。一些研究也表明，如果你在第一次生病时增加这些食物的摄入量，锌可以帮助缩短感冒的持续时间。

6. Nuts

坚果

Nuts are rich in antioxidants like vitamin E, fatty acids and even zinc. The aforementioned substances are all things that help your immune system function smoother and healthier. Regular nut consumption also helps to reduce the risk of chronic diseases.

坚果富含维生素E、脂肪酸甚至锌等抗氧化剂。上述物质都能帮助你的免疫系统更顺畅、更健康。经常吃坚果也有助于降低患慢性疾病的风险。