Vegetables that must be eaten in spring: 1. Dark green and orange vegetables increase vitamin A Experts say that orange vegetables are rich in carotene, which can be converted into vitamin A in the human body. Vitamin A can enhance the function of human epithelial cells and produce resistance to cold virus. It can strengthen the mucosa of the throat and lungs and maintain their normal metabolism. Folic acid, which is particularly rich in green vegetables, is a necessary factor for the synthesis of immune substances, and a large number of flavonoids can play a role together C * * *(vitamin C * * *, which is very helpful for maintaining resistance. It can promote the synthesis of antiviral substances such as interferon and improve some immune indexes. Tips: Broccoli, spinach, cabbage, asparagus, etc. Although white radish, onion, ginger and garlic are not green leafy vegetables, they also have the function of improving resistance. Eating at least a catty of vegetables every day is the last word, and there are more varieties. Remember that light-colored vegetables work best when eaten raw. Don't heat it for too long, let alone fry it. In addition, fried carrots can give full play to their nutritional value. Pumpkins can be steamed, boiled, washed, sliced, marinated for several hours, chilled with vinegar, and simply cooked to become nutritious and delicious dishes. In addition, pig liver and chicken liver also contain more vitamin A, which can also be eaten properly. 2. Dark fruits are supplemented with multivitamins. Fruit is a good choice to supplement multivitamins, and each fruit has its irreplaceable nutritional value. Anthocyanins stimulate the vitality of the immune system very effectively. Be sure to choose fruits rich in vitamin C and anthocyanins. Such as bananas, oranges, kiwis, strawberries, red dates and so on. Tip: Fruits rich in vitamin C and anthocyanins, such as bananas, oranges, kiwis, blueberries, mulberries and strawberries, are all recommended by Americans, but domestic production is limited, so dried blueberries can be chosen. Fruit can be eaten between half a catty and a catty every day, and it is better to choose seasonal varieties as far as possible. 3. Supplementing eggs and beans with high quality protein protein is the key substance of human immune system, and the essence of antibody is protein substance with special function. Therefore, we must ensure that we always take a certain amount of high-quality protein from food. High-quality protein mainly comes from milk, eggs, fish and shrimp, lean meat, soybeans and products. Among plant proteins, the benefits of soybean protein are known to everyone in the world, but there are still many substances in soybean that can improve immunity, such as saponins with antiviral effect and lectins that activate the immune system. On weekdays, if possible, you can squeeze your own soy milk and drink it at home, which is both environmentally friendly and healthy. Try not to choose fried bean products such as fried tofu. Tofu, shredded tofu, tofu skin, dried tofu and soybean milk are all very good. In animal protein, protein is the best among milk and eggs, so we should get into the habit of drinking milk and eating eggs every day. Tip: Experts remind that it is equally important to supplement protein in an appropriate amount. Excessive intake will also damage the body's immunity. Eating too much fish and meat increases the burden on the stomach, which affects the absorption and full utilization of protein, and also affects the absorption and utilization of other nutrients. All kinds of nutrients should cooperate and restrict each other, so as to protect and improve the immunity of the body. 4. It is advocated to take potato food as the main food instead of white rice flour as the main food, which can provide a lot of vitamin C, vitamin B 1, potassium, dietary fiber and so on. And satiety, including yam, taro and sweet potato, also contains mucin with immune promoting activity, which is very helpful to improve resistance. Besides potatoes, eating more coarse grains and dark red or black beans also helps to improve immunity. Tip: Be sure to change the staple food into potato food instead of eating a big baked sweet potato after eating a big bowl of rice. Remember not to eat fried potatoes. It can be heated by boiling or stewing. 5. Zinc supplementation can be selected from cereals, miscellaneous grains and seafood. Among trace elements, zinc is closely related to immune function. Zinc can enhance the phagocytosis of cells, thus playing a role in sterilization. Zinc supplementation in adults can improve immunity and regulate endocrine. Tip: Experts say that grains are rich in zinc, which is vital to the immune system. Usually, you can choose whole wheat buckwheat noodles as the staple food, or you can try nutritious rice made of various miscellaneous grains. This staple food can not only fill the stomach, but also be a simple and excellent nutrition. Other foods containing zinc include oysters, pig liver, chicken liver, peanuts, fish, eggs, beef, black sesame and so on. 6. Yogurt supplemented with high-quality live bacteria acid and high-quality live bacteria yogurt can help the human immune system work normally, which has been recognized by the medical and nutritional circles. Tip: As hydrating drinks, green tea, scented tea and chrysanthemum tea are all good choices. Drink 2 to 3 small cups of yogurt every day, and it is best to choose the original yogurt that has just been put on the shelf. ]