Garlic contains allicin - a sulfur compound that has strong resistance to viruses, bacteria and fungi. Garlic has been shown to support immune function and reduce the risk of upper respiratory infections.
A study published in the Journal of Nutrition (USA) in 2020 showed that allicin helps reduce the severity of respiratory tract inflammation by regulating the inflammatory response and increasing the activity of immune cells.
Effective use: Eat 1-2 cloves of garlic per day raw or add to steamed, stir-fried dishes after the stove is turned off to retain the active ingredients.
Ginger
Ginger has long been considered a natural medicine that helps warm the body, stimulate circulation and dilute mucus in the lungs. The gingerol compound in ginger also has strong anti-inflammatory effects, helping to fight bacteria and viruses that cause respiratory diseases.
According to Dr. John Weis, an immunologist at the University of Pittsburgh (USA): Ginger has the ability to inhibit the activity of inflammatory cytokines - the main factor in damaging lung tissue in infectious diseases such as COVID-19.
Suggestion: Add hot ginger tea with honey or a few slices of fresh ginger to the soup.
Mushrooms
Mushrooms such as shiitake mushrooms, linh chi mushrooms, maitake mushrooms... contain beta-glucan, a compound that can enhance white blood cell activity, supporting the immune system to respond quickly to pathogens.
Research from Western Sydney University (Australia) in 2021 has recorded that regular consumption of mushrooms helps increase the overall immunity index, especially in the elderly who are vulnerable to the COVID-19 epidemic.
Suggestion: Add mushrooms to soups, stir-fry or cook congee, which is easy to dig and beneficial for breathing.
Fruits rich in vitamin C
Oranges, lemons, grapefruits, guava, strawberries... are rich sources of vitamin C, which helps protect respiratory pathogen cells - where viruses often invade first. Vitamin C also stimulates the production of interferon - an anti-viral protein, and increases the ability to produce antibodies.
The World Health Organization (WHO) recommends that each adult should supplement 75 - 90mg of vitamin C per day to maintain a healthy immune barrier, especially during the epidemic season.
Suggestion: Drinking orange juice in the morning, eating guava, grapefruit after meals or using mulberry smoothie, kiwi helps to easily absorb and increase efficiency.
