12 Food so that you don't get sick easily & bull; hello healthy

Erratic weather changes make the body have to adapt quickly. Not infrequently, when weather changes occur, the body becomes more susceptible to diseases, such as flu, fever, cough, sore throat, and even diarrhea. When we are susceptible to viruses and bacteria that enter the body, it means that our immune system is weak. This can occur due to lack of food intake which results in the body not getting enough nutrition. When we lack nutrition, the body becomes vulnerable and cannot work optimally. Especially when the daily routine you live is quite overwhelming. The food we eat has an effect on our immune system. Maybe you can't manage fluctuating weather problems to avoid disease, but you can adjust what foods your body needs to keep immunity at its prime.

Foods that strengthen the immune system

1. Citrus fruit

What are citrus fruits? This fruit is included in citrus fruits, such as oranges that you find in markets and supermarkets, grapefruit, tangerines, lemons, and limes. Vitamin C is found in oranges, this vitamin has a function to help produce white blood cells. It is the duty of white blood cells to protect the body from disease. If the production of white blood cells is low, then immunity is weakened. Your body doesn't produce vitamin C on its own, so make sure you eat oranges. Although vitamin C is also found in supplements, eating fruit is much healthier for your organs.

2. Red peppers

What if you don't like oranges? Yes, red peppers also contain vitamin C which is twice as much. You can serve it with soup, or even stir-fry. Apart from strengthening the immune system, vitamin C is also good for your skin. Another content found in red peppers is beta carotene. Apart from preventing heart disease, beta carotene is also good for eye and skin health. By eating red peppers, it turns out that you can benefit double for your skin health too.

3. Broccoli

You must have often heard about the various benefits of broccoli, right? Broccoli is indeed a food that contains a great source of vitamins and minerals. Apart from containing vitamin C, broccoli also contains vitamins A, E and even contains antioxidants. To maintain the integrity of the content, try not to be too long when cooking these vegetables. However, if you have a problem with flatulence, try to have to steam it first, so that the fiber is softened.

4. Garlic

If you don't like cooking with onions, maybe because of the annoying smell, now is the time to think again. Based on research, garlic is believed to be a drug that can fight infection in ancient times. In fact, according to the National Center for Complementary and Integrative Health, garlic can slow down hardening of the arteries and lower blood pressure. The solid concentration of sulfur-containing compounds in garlic, such as allicin. This is what can strengthen our immune system.

5. Ginger

When the air is cold, drinking ginger can be an alternative to warm the body. You will also feel better when you drink it when you have the flu. The heat produced by ginger comes from gingerol, still in the same family with capsaicin. Capsaicin it is found in chilies as well. In addition to warming, it turns out that ginger also contains vitamin C, is able to reduce chronic pain and is believed to also reduce cholesterol.

6. Spinach

If you don't like broccoli, you might consider spinach. The vitamin content in spinach can also increase the body's immune system. Almost the same as broccoli and red peppers, these green vegetables contain vitamin C, beta carotene, and antioxidants. Spinach is usually one of the favorite vegetables for young children. If your child doesn't like other vegetables, giving spinach is worth a try. Try when cooking spinach, not too long, because a long time will make the nutrients disappear. Cooking it briefly is believed to be able to add vitamin A and reduce oxalic acid.

7. Yogurt

Yogurt contains probiotics. In a Swedish study involving 181 employees in 80 days, by providing supplements Lactobacillus reuteri Probiotic-specific, the result was 33% less time the person was sick than those given the placebo pill. This probiotic is able to stimulate white blood cells. In addition, the vitamin D contained in it can regulate the immune system and increase the body's natural defenses against disease. This is confirmed by the American Journal of Clinical Nutrition. Yogurt is a great source of vitamin D. Make sure you buy natural yogurt or check the vitamin D in the yogurt product. Currently, there are many various yogurt products that are sold on the market.

8. Wheat

Apart from being a type of antimicrobial and antioxidant fiber, oats also contain beta-glucan. When animals eat these compounds, the risk of getting influenza, herpes, and even anthrax is reduced. In humans, wheat can even speed healing and help antibiotics work better.

9. Almonds

Almonds have many benefits. Who would have thought almonds also contain lots of vitamins? Apart from vitamin C, vitamin E is also able to strengthen the body's immunity. To work properly, vitamin E requires fat to be absorbed properly. So, almonds are the right choice. A serving of half a glass of almonds is the recommended amount for daily consumption.

10. Chicken soup

Eating chicken soup when you have a cough and sore throat will indeed make you feel good. Did you know that chicken soup is also one of the foods that can prevent sickness? Chicken is rich in vitamin B6. This vitamin is able to form healthy red blood cell formation. In addition, the chicken broth that is produced from chicken bones contains gelatin, chondroitin and share other nutrients that can aid in the healing process of the gut and act as an immune booster for the body.

11. Green tea

We all know that green tea is rich in antioxidants. Yes, green tea has it flavonoids, this is a kind of antioxidant. Because the process is steamed, not fermented, this makes epigallocatechin gallate (a powerful type of antioxidant) contained in it remains intact. Not only that, green tea also contains the amino acid L-theanine, which is capable of producing compounds germ-figthing. So, it would be better if you replace your tea with green tea.

12. Papaya

Not only good for digestion, papaya contains an enzyme called papain, which has an anti-inflammatory effect in the body. In addition, in one papaya, you will find 224 percent of the recommended daily vitamin C. Yes, papaya is also rich in vitamin C. Other content in papaya is potassium, vitamin B, and folate. If you feel bored eating papaya, you can serve it with peanut sauce, like in salad, but you can not add chili sauce to the peanut sauce.