Now, even if someone nearby is coughing and feeling uncomfortable, it has become difficult to ask them to wear a mask. This is because the indoor mask duty has been legally lifted from the 30th of last month.
It’s just one of the steps towards daily recovery, but that doesn’t mean we don’t need to be vigilant about infectious diseases, including COVID-19. At times like this, we need to be more careful together and make efforts to protect our immunity.
It is recommended that you take care of your personal health by eating foods that are good for strengthening your immunity. Immunity boosting foods presented by Healthline, an American health media, are as follows.
1. Citrus
Citrus fruits such as oranges, tangerines, lemons, limes and grapefruit are rich in vitamin C. Vitamin C is known to increase the production of white blood cells, which are the key to immunity.
Because the body does not produce or store vitamin C, you must consume the recommended amount of vitamin C each day to stay healthy. The recommended daily intake for adults is 75 mg for women and 90 mg for men.
2. Garlic
The allicin component in garlic not only lowers cholesterol levels, but also has an antiviral function, which greatly helps to improve immunity.
A study in Florida in the United States found that eating 2.56g of garlic powder per day significantly activates the cells that regulate the body’s immune function and reduces the frequency of diseases such as colds.
3. Spinach
Spinach is not only rich in vitamin C, but also contains many antioxidants and beta-carotene which can boost immunity.
When spinach is lightly parboiled, absorption of vitamin A is better.
However, if it is exposed to heat for too long, most of the nutrients, including vitamin C, can be destroyed, so it is important to blanch and cook gently for a short time.
4. Almonds
Vitamin E, a type of powerful antioxidant, also helps strengthen immunity. Since vitamin E is a fat-soluble vitamin, it needs to absorb fat well. Almonds are perfect because they contain vitamin E and fat.
Adults need to consume 15mg of vitamin E per day, which can be filled with about half a cup of almonds.
5. Green Tea
Green tea and black tea contain a lot of flavonoids, a type of antioxidant. However, the fermentation process that goes through to make black tea destroys another antioxidant, epigallocatechin gallate. Therefore, green tea is a good choice for consuming both.
6. Chicken
Poultry, such as chicken, is rich in vitamin B-6. It is an essential nutrient for the formation of healthy red blood cells in the body. Broth made from boiled chicken bones also contains nutrients such as gelatin which helps to heal the intestines and improve immunity.
7. Seafood
For the activation of immune cells, zinc intake is as important as vitamins and minerals. Therefore, seafood such as oysters, crabs, lobsters, and mussels with high zinc content can help boost immunity.
However, excessive zinc intake can actually interfere with immune function, so be careful. The recommended daily intake of zinc for adults is 11 mg for men and 8 mg for women.
In particular, chitin, an animal dietary fiber contained in blue crab shells, helps strengthen immunity by excreting heavy metals and cholesterol in the body. It has also been presented on television. 
