The immune system functions as the body’s natural protective wall, tasked with preventing the invasion of bacteria, viruses, fungi, and other harmful agents. To enhance its effectiveness, it is crucial to maintain a holistic healthy lifestyle, with quality sleep playing a significant role.
To boost our immune system effectively, it is important to provide a sufficient, reasonable, and scientific nutrition plan. This will not only help keep our bodies healthy but also improve our ability to fight off diseases.
Nutrition expert, Associate Professor Dr. Nguyen Thi Lam, former Vice Director of the National Institute of Nutrition, shared that to maintain a robust immune system and improve our resistance to diseases, our bodies need a sufficient supply of nutrients, combined with reasonable physical activity.
**Water**
Our bodies comprise approximately 60-70% water, and all bodily functions rely on water to operate efficiently. Drinking enough water is essential to maintaining an optimally functioning immune system. When the body is dehydrated, the growth of bacteria and viruses can increase, so ensuring adequate daily hydration is crucial.
Water plays a supportive role in the immune system, including aiding in nutrient absorption and maintaining the health of the mucous membranes in the nose, mouth, and throat. These areas are often considered the first line of defense against pathogens and act as a natural barrier against infections. Moreover, water is a primary component of lymph, which contains white blood cells that participate in fighting infections.
According to Dr. Vu Ngoc Ha from Hanoi University of Medicine, to meet the body’s daily water needs, an adult should consume about 2-2.5 liters of water from food and drinks. Approximately two-thirds of this amount should come from beverages, with the remaining one-third coming from other foods.
Our bodies comprise approximately 60-70% water, and all bodily functions rely on water to operate efficiently.
**Green Tea**
Green tea is an ideal beverage to help enhance the body’s natural protective abilities. Rich in flavonoid polyphenols, green tea offers diverse health benefits and contributes to reducing the risk of cardiovascular diseases and certain types of cancer, while also helping to control inflammation in the body.
Research published in the journal Molecules indicates that green tea can stimulate the immune system by providing antioxidants, protecting cells from oxidation, and defending against free radicals. With this protective effect, green tea can support the body’s defense against diseases and infections due to its potent antioxidant properties. Furthermore, green tea is a calorie-free beverage, making it a popular choice for its notable health benefits.
**Kefir: A Probiotic Drink to Boost Immunity**
Kefir is a fermented beverage similar to yogurt, produced from various types of milk, including cow, sheep, and goat milk. Like yogurt, kefir is rich in beneficial microorganisms, playing a crucial role in maintaining the balance of the gut microbiota.
The primary beneficial bacteria present in kefir is Lactobacillus kefiri, while traditional yogurt typically contains Lactobacillus bulgaricus and Streptococcus thermophilus. A study published in the journal Nutrients noted that kefir offers multiple health benefits, including antioxidant, antibacterial, and anti-inflammatory properties, as well as wound healing abilities.
Kefir is a fermented beverage produced from various types of milk.
**Ginger-Lemon Tea**
Whether you prepare it yourself or purchase a branded product from the supermarket, this herbal tea is an ideal choice for boosting your immune system. Ginger-lemon tea is made by combining freshly grated ginger with lemon juice in hot water.
Ginger-lemon tea is rich in vitamin C, a well-known antioxidant that protects cells from oxidative damage. According to studies published in the journal Antioxidants, vitamin C not only possesses anti-inflammatory properties but also helps reduce negative immune responses.
Furthermore, research published in the journal Nutrients indicates that ginger contains over 100 bioactive compounds, contributing to combating nausea, reducing the risk of certain cancers, improving blood lipid levels, and alleviating inflammation.
**Orange or Grapefruit Juice**
Orange juice is often the go-to choice when looking to boost your resistance against cold or flu viruses.
A study published in Frontiers in Immunology revealed that the vitamin C and folate in citrus juices help maintain the integrity of the immune barrier and protect various immune cells, including natural killer cells and T-cells. Additionally, the bioactive compounds in citrus fruits exhibit anti-inflammatory properties, further supporting the body’s immune system.
Orange and grapefruit juices are not only nutrient-rich but also provide over 100% of the daily recommended vitamin C intake in a single serving. These 100% fruit juices also supply additional vitamin A and folate, contributing to your overall health.
Orange and grapefruit juices provide over 100% of the daily recommended vitamin C intake.
**Tomato Juice**
Similar to citrus fruits, tomatoes are rich in vitamin C and lycopene, a beneficial antioxidant carotene known for its positive health effects, especially in reducing systemic inflammation.
Tomato juice and soup are commonly recommended when dealing with a cold or flu, thanks to their supply of vitamin C and other antioxidants. Notably, tomato juice is low in calories, contains no added sugar, and provides nearly 100% of the daily recommended vitamin C intake. To control sodium intake, opt for low-sodium tomato juice.
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