Foods that boost immunity the fastest

There is no such thing as a god-level food that can "immediately boost immunity". What can really help the body quickly build a strong immune defense line are three types of daily ingredients with extremely high nutrient density that most families can easily obtain - unprocessed fermented foods, high antioxidants I have personally tested it with many friends around me, including biochemical dark-colored fresh fruits and vegetables, and high-quality and easy-to-absorb animal-derived protein. Adjusting the diet structure focuses on these three categories. If it takes 3-5 days, you will feel that your body is not easily tired. During the change of seasons, minor problems such as dry throat and sneezing will be much less.

I have gone through many pitfalls in order to collect an "immune package" before, stocking up on several hundred yuan of acerola powder and several hundred yuan of echinacea drops. It turned out that I still had a cold when the season changed. It was only after eating with friends in the nutrition department that I was reminded: Immunity is a systematic project. What you lack is not a certain internet celebrity ingredient, but a full range of raw materials that immune cells need to work. If you only supplement one type, the others cannot keep up, and it is useless.

Take fermented foods as an example. Last autumn and winter, I suffered from severe allergic rhinitis, which I couldn’t control even with sprays. During that time, I happened to love Korean cold noodles, and every time I would add a small plate of sugar-free spicy cabbage. I ate them for about 10 days in a row, but I didn’t blow my nose for a month like in previous years? Later, I checked the information and found out that during the fermentation process, microorganisms will decompose the macromolecular proteins in the food into bioactive peptides that are better absorbed. The content of B vitamins and active probiotics is also 2-3 times higher than that of fresh food. These are core raw materials for immune cell synthesis and repair. Of course, there are different research conclusions: Many scholars believe that most commercially available fermented foods contain excessive amounts of salt and sugar, which will increase metabolic burden. This is indeed true. When buying, remember to look at the ingredient list. Only those with a sodium content of less than 300mg per 100g and without additional white sugar are useful. Fruity yogurt with half a can of sugar and pickles that are salty and bitter will hinder your progress if you eat too much.

Speaking of this, some people must want to ask, isn’t vitamin C said to supplement immunity? Why didn't you mention it? How can we forget? It’s just that most people take vitamin C supplements in the wrong way. The amount of antioxidants you get from eating 1 pound of cabbage is not as much as eating 100 grams of blueberries. Dark-colored fruits and vegetables, such as purple cabbage, red pitaya, steamed pumpkin, and local seasonal strawberries and cherries, in addition to vitamin C, also contain large amounts of anthocyanins, flavonoids, and beta carotene. These are the "forwards" that help immune cells clean up free radicals and can reduce the damage to the body caused by external pathogens. My best friend's baby used to go to the pediatrician once a month. The childcare doctor didn't prescribe supplements, so he was told to eat two or three fruits and vegetables of different colors every day. There was no need to choose imported ones, local seasonal ones would do. After half a month, the baby rarely had colds or fevers. By the way, there is no need to worry about raw and cooked food here. Many people think that eating raw food retains all the nutrients. However, if you add a little olive oil and stir-fry food containing fat-soluble vitamins like pumpkins and carrots for two minutes, the nutrient absorption rate can be increased four to five times. You can eat whatever is comfortable for you, and you don’t have to set so many rules for yourself.

There are still many people who go vegan for health reasons. There is really no need to force yourself. I used to know a girl who went vegan for three months in order to lose weight. She was the first to suffer from the flu pandemic at the end of last year, and she had a fever for six full days before she recovered. The synthesis of immunoglobulins is originally supported by high-quality protein. Medium-rare fried steak, yellowish steamed oysters, and soft-boiled eggs cooked in the shell. The leucine, zinc, and iron in these ingredients can be directly absorbed and utilized by the body without additional conversion. It is much more efficient than eating a bunch of plant protein that does not contain essential amino acids. Of course, this does not mean that vegetarianism is not possible. Many people who adhere to scientific vegetarianism also have very good immunity. Just remember to eat soybeans and grains together to get the 8 essential amino acids. Otherwise, it is easy to be deficient in nutrients. This completely depends on personal eating habits, and there is no distinction between high and low.

Seriously, don’t believe the nonsense about “eating a certain kind of food for 7 days to improve immunity”. If you stay up until two or three o’clock every day, drink cold beer and eat fried food, it will be useless even if you eat Cordyceps sinensis as a meal. Focus on these three types of food in your diet, sleep for 7 hours, and take 10 minutes to go out and take a few steps every day. It is much more reliable than spending a lot of money to buy those messy supplements. After all, the best immunity comes from eating well.