Immunity refers to body's ability to resist foreign invasion and to maintain the stability of the body environment. People with low immunity may not resist virus invasion, which is why some people often get colds. Therefore, improving immunity is the key to prevent diseases. Here are 11 recommended foods for you to enhance the immunity effectively.

1. Elderberry

The extract of elderberry is an ancient folk remedies to anti-cold. Recent scientific research supports this fact. Small-scale human studies have shown that elderberries help to promote the recovery of colds. But scientists have warned that further research is required. Elderberries are rich in antioxidants, which has an anti-infection effect.

2. Button Mushrooms

Do not think mushroom are low in nutrients. Mushrooms contain valuable minerals, selenium and antioxidants. Low levels of selenium in the body often increase the risk of exacerbating colds. Mushrooms also contain B vitamins, riboflavin and niacin. These vitamins play an important role in maintaining the health of the immune system. Animal experiments also show that button mushrooms have anti-viral, anti-bacterial and anti-tumor effects.

3. Oysters

Oysters contain mineral zinc. Male infertility is associated with low zinc content in the body. Zinc can also be anti-virus, but scholars can not explain the reasons. However, zinc has been found to be associated with several functions of the immune system, including wound healing.

4. Almonds

Almonds can enhance the resilience of your immune system. Almonds contain vitamin E. 1/4 of a cup of almond a day are recommended, which is almost half of the daily demand. Vitamin E can increase immunity. Almonds contain riboflavin and niacin.

5. Citrus fruit

Citrus fruit is rich in vitamin C. However, current scientific evidence shows that people can get enough vitamin C from food to treat cold and flu. There is no need to add extra vitamin C. However, citrus fruit also contains a lot of flavonoids - a natural chemical that helps increase the vitality of the immune system. 

6. Yogurt

A cup of yogurt every day can reduce the risk of getting cold, as it contains active probiotics. Some scholars believe that these probiotics can stimulate the immune system, and thus help to prevent colds. As well as vitamin D, the recent study found that people with low levels of vitamin D have increased risk of suffering from colds and flu.

7. Garlic

Garlic contains some antioxidants that can resist bacteria to invade the immune system, including Helicobacter pylori, which is associated with gastric ulcers and gastric cancer. Cooking Tip: after peeling, leave for 15-20 minutes. Then cook. This can help activate the enzyme to better enhance immunity.

8. Spinach

Spinach is known as super food because it has rich nutrients. It contains folic acid, which helps to produce new cells and repair DNA. It's also rich in cellulose, antioxidants such as vitamin C, and some other nutrients. Raw or semi-cooked is best.

9. Tea

Both black and green teas contain disease-resistant tea polyphenols and flavonoids. These antioxidants can find and destroy free radicals, which damages cells. It's ok to use tea with or without caffeine.

10. Sweet Potato

Like carrots, sweet potatoes contain free radicals of beta carotene, but are also rich in vitamin A, which has anti-aging and anti-cancer effects.

11. Broccoli

Broccoli is easy to find in the grocery store. It has the basic elements to enhance immunity. A study reported that chemicals in broccoli can stimulate the immune system in mice. Moreover, broccoli is rich in nutrients, which can protect the body from disease attack. Broccoli contains vitamin A, vitamin C and glutathione. You can add some low-fat cheese to enhance the taste. Vitamins B and D can also improve immunity.