How to eat for immunity during superflu season?

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IIt feels like everyone is suffering from some kind of illness at this time. From the common cold to the fast-spreading superflu, every splutter in the office and sneeze of the neighboring train passenger is sending the (still somehow) healthy among us rapidly reaching for the nearest bottle of hand sanitizer.

Children and teenagers are more likely to become infected because of the high contact rates in schools, where much spread occurs, and also because their immune systems are less experienced in dealing with flu viruses. Meanwhile, people over the age of 64 are more likely to have existing health conditions that put them at greater risk of severe illness if infected. An average of 3,140 people were in hospital last week with the flu.

The next few days are the final festive hurdle on the way to a Christmas Day free of lemsip, olbas oil, paracetamol and crumpled tissues. So, here are five foods that are scientifically proven to boost immunity to disease To give the body the best chance of fighting off the latest mutation of the bad virus. all-important vaccine,

kimchi

Kimchi, a traditional Korean dish made from fermented vegetables (usually napa cabbage), garlic, ginger and chili flakes, has been shown to strengthen immune defenses and prevent harmful overreactions. a recent studyThis useful benefit prevents over-inflammation and prevents the immune system from mistakenly attacking the body’s own tissues,

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The spicy side dish is often added to rice bowls, but it also adds a savory flavor to more traditional dishes, including Talegio Cheese Toastie,

citrus fruits

It's a good idea to keep a fruit bowl filled with oranges, clementines and guavas — It’s a good idea to keep a fruit bowl filled with oranges, clementines and guavas ,Getty Images/iStockphoto,

Vitamin C is a key nutrient for immune cell function that provides antioxidant protection and stimulates white blood cell activity. currently, NHS And World Health Organization (WHO) The recommended daily intake is 40 mg per day – and just one orange contains 62 mg.

Therefore, it is a good idea to keep a fruit bowl filled with oranges, clementines and guavas. Plus, (festival) sprouts are especially rich in vitamin C, as well as being high in fiber and low in fat.

kefir

While fermented yogurt isn’t exactly the sexiest of foods, kefir contains lots of beneficial bacteria. Interact with immune cells in the gut To help regulate reactions. IndependentFitness and Wellbeing Editor, Emily Lavinia, drank it for a month And said that she felt supernatural. So, it’s worth a shot or two.

To help maximize the health benefits, the daily dose of kefir is 250 ml. You can read a comprehensive list of the best gut-healthy drinks on the market Here,

mushroom

Shiitake mushrooms are rich in beta-glucans, as shown activate immune cells Like macrophages, as well as important innate immune lymphocytes that rapidly detect viruses, known as natural killer cells. potassium can also Reduce the negative effects of salt on the bodyWin-win, And even a few simple chestnuts or button mushrooms can build your microbiome, here’s an easy way, Mushroom Flatbread Recipe It’s packed with lots of flavor with minimal effort.

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Capsicum

red, yellow or green; Bell peppers contain high amounts of antioxidants, which have been shown to help protect immune cells Aids in controlling oxidative damage and inflammationThis is also true for other fruits and vegetables like berries or leafy greens, As a bonus, cayenne pepper is also rich in vitamin C, which may also improve dark spots and wrinkles Harvard Medical Schoolexcellent news,