Protein is not only a muscle-building material but also plays an essential role in the production of antibodies, enzymes and cytokines, core components of immune activity.
Here are 3 protein-rich breakfast dishes, easy to prepare and recommended by nutritionists around the world to help increase the body's natural resistance.
Boiled eggs and whole wheat banh mi
According to the World Health Organization (WHO), eggs are one of the natural foods rich in high-quality protein, containing all 9 essential amino acids. Each egg provides about 6g of protein, rich in vitamin D, B12, selenium, important micronutrients that support immune function.
Supplementing whole whey silk will provide more fiber and B vitamins, supporting the digestive system and absorbing nutrients more effectively.
The combination of complex proteins and carbohydrates helps maintain stable energy throughout the morning, while activating the production mechanism of immunoglobulin - a natural antibodies in the blood.
The National Institute of Nutrition and Health (NIH) recommends eating 1-2 eggs a day, especially for breakfast, to support immunity and control appetite.
Greek yogurt with chia seeds and berries
Greek yogurt contains nearly double the amount of protein in regular yogurt (about 10g protein/100g), and is rich in probiotics that help balance the intestinal microflora - which accounts for more than 70% of the body's immune cells.
When combined with chia seeds (plant omega-3 yogurt, protein and fiber) and berries such as blueberries, raspberries, this breakfast becomes a "super mixture" that enhances immunity and is effective in fighting inflammation.
A diet rich in probiotics and polyphenols from berries helps reduce signs of systemic inflammation and increase production of protective T cells, especially useful in preventing flu, seasonal allergies and chronic diseases.
Pan-fried tofu with green vegetables and oatmeal
For vegetarians or those who are vegetarian or have limited animal protein, tofu is a perfect source of plant-based protein.
A 100g serving of tofu provides about 10g of protein, along with iron, calcium, isoflavones and zinc, nutrients necessary for immune and metabolic function.
When combining pan-fried tofu with lightly stir-fried spinach and oatmeal congee, this dish is also fully supplemented with protein, fiber and vitamins A, C - nutrients that help enhance the function of white blood cells and virus-killing cells.
The Food and Agriculture Organization of the United Nations (FAO) rates soybeans (the main raw material for making tofu) as the source of plant protein with the highest biological value, which can replace animal protein in supporting immunity and recovering the body.
