现在是流感季节，你可以做很多事情来防止生病。以下是一些已知能增强免疫系统的食物。I haven't had a cold or flu in decades,可能是因为我经常吃这些东西，except mushrooms.They're just so…squishy… but I'm working on it.I've been chopping them up really tiny and it does eliminate the squish factor.No excuses!!
1。Oily fish:油性鱼类，包括鲑鱼，tuna,and mackerel—are rich in omega-3 fatty acids,compounds that help reduce harmful inflammation in the body.慢性炎症会阻碍免疫系统正常工作，and can contribute to colds and flu as well as more serious diseases.
2.Garlic:These pungent cloves do more than just flavor your food.大蒜也含有大蒜素，一种硫酸化合物，分解后产生有效的抗氧化剂。
三。Yogurt & Kefir:我们通常认为细菌是一件坏事，但是这些微生物中的一些对健康是必不可少的。Eating probiotic foods,such as yogurt and kefir,是补充有益菌株的好方法，which promote digestive health and help prevent stomach ailments.There are over 10 trillion bacteria living in our gastrointestinal tract,so you want to make sure the good ones outnumber the bad ones.
4.茶：Everyone knows a steaming hot cup of tea can help break up chest congestion and soothe a sore throat,but the benefits may run deeper.All tea—black,green,或者白色含有一组称为儿茶素的抗氧化剂，这可能对抗流感的属性。
5.红辣椒：Like citrus fruits,red peppers are high in vitamin C.In fact,一个红辣椒含有150毫克的营养素，这是女性每日推荐摄入量的两倍。(A large orange,by comparison,only has about 100 milligrams.)
6。Mushrooms:白色按钮，Portobello,shiitake,and Maitake are just a few of the varieties you'll find in your grocery store.Fortunately,just about all mushrooms contain some form of immune-boosting antioxidants,除了钾，B vitamins,and fiber.
7。Leafy Greens:绿色越深，the higher the nutrient content.So when you're shoring up your defenses for cold and flu season,选择芝麻菜和羽衣甘蓝而不是卷心菜。像芝麻菜这样的苦涩蔬菜甚至有助于缓解胸部充血，sniffles,咳嗽。
8. Dark Chocolate:Ounce for ounce,pure cocoa contains more of the disease-fighting antioxidants known as polyphenols than most berries—and it's loaded with zinc,to boot. Too often,however,the nutritional benefits of cocoa are overshadowed by the sugar and saturated fat found in chocolate bars and other treats.To reap the immunity-boosting benefits without the unhealthy extras,每天大约四分之一盎司的黑巧克力，可可含量为70%或更高。
9.Carrots & Sweet Potatoes:橙色水果和蔬菜富含β-胡萝卜素。When we eat these foods,我们的身体将这种有机化合物转化为维生素A，维生素A对维持一个强大的免疫系统至关重要。维生素A对于感冒时出现紊乱的部位尤其重要：它能保持鼻腔和喉咙粘膜的健康和功能正常，这是人体的第一道防线之一。
10.精益蛋白质:We think we need protein to build muscle,and we do—but actually,we need it to build antibodies and fight infection in the body,as well. Chicken,火鸡，and pork are all good sources of protein,but you can also get plenty from meatless sources such as beans,坚果，and dairy. Lean protein is also important because the immune molecules are made of protein.