To boost immunity, we need not only vitamin C but also many other nutrients. By incorporating certain plant-based foods, vegetarians can get enough essential nutrients for optimal immune system function, according to the health website Healthline (USA).
Ginger contains antioxidants that have anti-inflammatory effects and help improve immune function.
Plants that can help boost immunity include:
Bean
Beans are one of the richest sources of protein. Research published on PubMed Central shows that bean protein contains all nine essential amino acids the body needs. These amino acids not only help with muscle growth but also boost immunity. Additionally, bean protein is low in fat, cholesterol-free, and rich in nutrients such as iron, calcium, and fiber.
Oat milk
Oat milk not only contains calcium but also vitamins B1, B2, B12, D2, and many other natural nutrients. Besides oat milk, almond milk is also a great option to boost immunity for vegetarians. Almond milk is rich in vitamins and minerals and low in calories. These plant-based milks are lactose-free, making them a suitable choice for those with lactose intolerance.
Ginger, garlic, and turmeric
Ginger, garlic, and turmeric are not just spices but also herbs. They all help boost immunity. Garlic, in particular, contains nutrients with antibacterial and antifungal properties, allowing the body to better fight infections and reduce inflammation.
Ginger is rich in gingerol and several other antioxidants that possess strong antibacterial and antiviral properties. Meanwhile, turmeric is rich in the powerful antioxidant curcumin, which supports immune function and promotes overall health.
Mushroom
Mushrooms, especially shiitake mushrooms, have been scientifically proven to be very beneficial for immune health. A study by the University of Florida (USA) found that regularly eating shiitake mushrooms helps improve immunity and reduce inflammation. Mushrooms are easy to prepare; whether boiled, stir-fried, grilled, or used in soups, they all yield delicious results.
Citrus fruits
Citrus fruits such as oranges, tangerines, lemons, and grapefruits are known for their high vitamin C content. This vitamin is essential for a healthy immune system.
Furthermore, vitamin C helps support healthy skin, bones, and blood vessels, while also improving the absorption of iron from plant sources. Citrus fruits are also rich in soluble and insoluble fiber, which aids digestion and promotes cardiovascular health, according to Healthline .
Source: https://thanhnien.vn/5-mon-giup-nguoi-an-chay-tang-cuong-mien-dich-185240917192806189.htm
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