几种食物为你健康保驾护航_世界最健康食物排名

几种食物为你健康保驾护航由刀豆文库小编整理，希望给你工作、学习、生活带来方便，猜你可能喜欢“世界最健康食物排名”。

几种食物为你健康保驾护航

Almonds

Heart-healthy almonds boast immune-boosting antioxidant vitamin E, which can reduce your chance of catching cold sand developing respiratory infections.You’ll need more than a serving of almonds for your daily dose though, so try fortified cereals, sunflower seeds, turnip greens and wheat germ, too.Mushrooms

Mushrooms used to get overlooked as a health food, but they poe two big weapons you need this flu season: selenium, which helps white blood cells produce cytokines that clear sickne, and beta glucan, an antimicrobial type of fiber, which helps activate “superhero” cells that find and destroy infections。

Tea

Researchers at Harvard University found that drinking five cups of black tea a day quadrupled the body’s immune defense system after two weeks, probably because of thiamine.Tea also contains catechism, including EGCG, which act like a cleanup crew against free radicals。

Yogurt

The digestive tract is one of your biggest immune organs, so keep disease-causing germs out with proboscis and prebiotics, found in naturally fermented foods like yogurt.Wild-caught salmon

In a recent study, participants with the lowest levels of vitamin D were about 40 percent more likely to have a respiratory infection than those with higher levels of vitamin D.Increase your intake with salmon;a 3.5-ounce serving provides 360 IU。

Fresh garlic

Strong smelling foods like garlic can stink out sickne thanks to the photochemical allicin, an antimicrobial compound.A British study found that people taking allicin supplements suffered 46 percent fewer colds and recovered faster from the ones they did get。

Sweet potato

Beta-carotene improves your body’s defenses.It’s instrumental in the growth and development of immune system cells and helps neutralize harmful toxins.Sweet potatoes and other orange foods like carrots, pumpkin, egg yolks and cantaloupe are top sources。

几种食物为你健康保驾护航

杏仁

有益心脏的杏仁富含能够增强免疫力的抗氧化剂维他命E，而维他命E可以降低你得感冒和患呼吸道感染的几率。为了保证每天的维他命E摄入量，只吃那么点儿杏仁还不够，因此你可以尝试食用强化谷物、葵花籽、萝卜叶和麦芽。注：杏仁有微毒，食用时应先脱毒。成人每日摄入量不超过十粒。

蘑菇

蘑菇是一种健康食物，但过去一直被人们所忽视。它们拥有你在这个流感季节所需的两个重要“武器”：硒——它能够帮助白血球产生消灭疾病的细胞因子；β-葡聚糖——一种抗菌型纤维，能够帮助激活“超级英雄”细胞，使这些细胞发现并破坏感染。

茶

哈佛大学的研究人员发现，每天喝五杯红茶，两星期后身体的免疫防御系统会增强四倍，这可能是茶氨酸的功劳。茶还含有儿茶酚(益多酚便是其中之一)，这种物质会像一支清理大军一样消除自由基。

酸奶

消化道是最大的免疫组织所在器官之一，摄入酸奶等天然发酵食品中含有的益生菌和益生素，可以防止致病细菌的侵入。

野生鲑鱼

在最近的一项研究中，与体内维他命D 含量较高的参与者相比，体内维他命D 含量最低的参与者患呼吸道感染的可能性大约要高40%。增加你每天鲑鱼的摄取量吧，一份3.5 盎司的鲑鱼能够提供360IU 维生素D。

新鲜大蒜

像大蒜这样味道冲的食物能够“熏跑”疾病，这主要是因为它们含有一种抗菌化合物——植物化学蒜素。英国一项研究发现，食用可补充蒜素的食物的人患感冒的几率要低46%，而且能更快地从感冒中恢复。

甘薯

β-胡萝卜素可以增强身体的抵抗力。它有助于免疫系统细胞的生长发育，帮助抑制有害毒素。甘薯和其他橙色食物——如胡萝卜、南瓜、蛋黄和甜瓜——都含有非常丰富的β-胡萝卜素。