Broccoli, twice as much vitamin C as lemon
Chives, green onion roots, spinach, rich in beta-carotene
As the number of patients showing flu symptoms across the country has increased for four consecutive weeks, interest in foods that help with immunity is also increasing.
According to the Ministry of Food and Drug Safety on the 12th, in addition to the commonly known ginger, bellflower root, and quince, broccoli, pumpkin, chives, green onions, spinach, potatoes, and cabbage can definitely help prevent colds.
Broccoli contains twice as much vitamin C as lemon and seven times as much as potatoes. When you consume 100g, you can get most of the vitamin C you need per day.pumpkin contains beta-carotene, which increases resistance to colds. Beta-carotene is known to help prevent bacteria and viruses from entering the respiratory mucosa and is also effective in increasing lung capacity.
chives are rich in beta-carotene and contain vitamin B, which is good for fatigue recovery. It also has allicin, which combines with vitamin B and increases absorption, so it has the effect of improving physical strength. Allicin has strong antibacterial and sterilizing properties and inhibits the growth of harmful bacteria. It also helps improve hyperlipidemia and arteriosclerosis, reducing the risk of cardiovascular disease.
Eating the roots of green onions helps prevent colds. Donguibogam also explains that green onions are “spicy and non-poisonous, treat colds, and are good for the eyes and liver.” Finely chop the white part of the green onion, add soybean paste and minced ginger, pour in water, boil and drink. It is good for reducing fever. The leaves also contain beta-carotene and vitamin C.
Spinach is also rich in beta-carotene and vitamin C, and contains calcium and iron. The vitamin C contained in potatoes is not destroyed even when heated. Potatoes also contain a lot of potassium, which maintains salt balance in the body.
The vitamin C contained in cabbage increases immunity and is good for recovering from fatigue. In particular, cabbage contains 29 mg of vitamin C per 100 g.
Also, like potatoes, cabbage is rich in potassium, which excretes salt. Though,when consuming cabbage through kimchi,the cabbage itself is rich in potassium,but as the cabbage is pickled in salt,sodium increases,so be careful not to consume too much.
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How can a balanced diet enhance the effectiveness of vaccines during flu season?
Interview Between time.news Editor and Nutrition Expert Dr. Emily Lin
Editor: Welcome to our special segment on health and nutrition! Today,we have Dr. Emily Lin, a nutrition expert, with us to discuss some engaging findings about certain vegetables and their impact on our immunity, especially with flu season upon us. Dr. Lin, thank you for joining us!
Dr. Lin: Thank you for having me! I’m excited to share insights about how our diet can play a crucial role in strengthening our immune systems.
Editor: Let’s jump right in! The recent findings from the Ministry of Food and Drug Safety highlighted some surprising vegetables that can definitely help prevent colds. Can you elaborate on the importance of broccoli, which reportedly has twice the vitamin C of lemons?
Dr. Lin: Absolutely, broccoli is a powerhouse! It’s not onyl rich in vitamin C, but it also contains a lot of antioxidants and fiber. When you consume 100 grams of broccoli,you meet a important portion of your daily vitamin C requirement,which is essential for immune function. The fact that it contains twice as much vitamin C as lemons—and significantly more than potatoes—makes it a fantastic addition to our diets, notably during cold and flu season.
Editor: That’s an notable claim! Alongside broccoli, pumpkin was mentioned for its beta-carotene content. Can you tell us how beta-carotene contributes to our immunity?
Dr. Lin: Sure! Beta-carotene is a precursor to vitamin A, which is crucial for maintaining healthy skin and mucosal surfaces like those in our respiratory tract. By enhancing mucosal immunity, beta-carotene can help prevent pathogens from entering our bodies. Moreover, it’s been shown to improve lung capacity, which is particularly beneficial in fighting off respiratory infections.
Editor: I see! And what about chives and green onions? They seem to be underrated in the vegetable category.What benefits do they provide?
Dr. Lin: Chives and green onions are incredibly beneficial! Chives are packed with vitamin B, which helps combat fatigue, and they contain allicin, known for its antibacterial properties. Allicin works synergistically with vitamin B to enhance its effects, promoting better physical strength and endurance, especially when we’re feeling under the weather. green onions, particularly their roots, have traditional medicinal value; they’re known to be “spicy and non-poisonous,” which historically has been linked to treating colds and supporting liver health.
Editor: It’s fascinating to see how these common vegetables can have such significant health benefits! With respect to dietary habits, how would you recommend people incorporate these vegetables into their meals?
Dr. Lin: Simple! Add a side of steamed broccoli to your dinner, make smoothies with spinach and pumpkin, or create a fresh chive and onion salad. Preparing soups or stir-fries with these vegetables can also enhance flavors while reaping health benefits. The key is to enjoy them in a variety of ways,making them a regular part of your diet.
Editor: That sounds easy and tasty! In light of recent flu outbreaks, how critical is it for individuals, especially the high-risk groups, to focus on nutrition?
Dr. Lin: It’s essential. While vaccinations are vital in preventing flu, nutrition plays a supportive role in strengthening the immune system. A well-balanced diet rich in these immune-boosting foods can enhance the effectiveness of vaccines and help protect those vulnerable to infections. Early prevention through diet is just as significant.
Editor: Thank you, Dr. Lin, for sharing your expertise! It seems like a small change in our daily food choices can lead to significant health benefits.
Dr. Lin: Thank you! It’s my pleasure to spread the word about how powerful nutrition can be.let’s continue to advocate for healthy eating habits!
Editor: And that wraps up our discussion for today! Thank you for tuning in, and don’t forget to load up on those nutritious veggies this flu season!