Associate Professor, Doctor Le Xuan Hai, Director of the Center for Immunology - Genetics, National Institute of Hematology and Blood Transfusion, states that as people age, their immune system gradually weakens. The ability to recognize and combat pathogens also declines, making the elderly more susceptible to illness and slower to recover. Therefore, ensuring adequate nutrient intake through a daily diet is crucial for maintaining health and supporting the immune system.

The doctor suggests five simple 'golden' foods that are key to strengthening resistance and promoting healthy living, recommending their inclusion in daily meals:

Garlic

Garlic is a common kitchen spice and an excellent natural antibiotic. It contains allicin, a compound with antibacterial activity, studied for its immune-supporting properties. People can add garlic to daily dishes to maximize nutrient absorption or consume it raw, if suitable, to utilize its beneficial compounds.

Ginger

Ginger is a familiar spice known for its warming effect and compounds with anti-inflammatory and antioxidant properties. It can help reduce nausea, alleviate some pain symptoms, and soothe respiratory discomfort. For the elderly, especially during weather changes, drinking warm ginger tea or adding ginger to soups and stews can warm the body and boost resistance.

Garlic and ginger are very good for health. *Anh Chi*

Dark green vegetables

Considered a treasure trove of vitamins and minerals, dark green vegetables like broccoli, spinach, and kale are rich sources of vitamins A, C, E, K, and many essential minerals. These nutrients help protect cells from free radical damage and support normal immune system function.

It is advisable to eat a variety of green vegetables daily, including at least 2-3 portions of dark green vegetables in meals. They can be prepared by boiling, steaming, stir-frying, or as salads to provide nutrition. The elderly, in particular, need to maintain a balanced diet, combining green vegetables with fruits and other food groups to ensure comprehensive nutrient supply for the body.

Citrus fruits

Citrus fruits such as oranges, grapefruits, mandarins, and lemons are superstars in providing vitamin C. This powerful antioxidant helps increase white blood cell production, protects cells from free radical damage, and supports normal immune system function. Vitamin C also plays a role in the production and activity of immune cells, helping the body fight off pathogens.

Prioritize eating fresh fruits to supplement vitamins, minerals, and fiber. If using juice, choose pure juice, limit added sugar, and do not completely replace fresh fruit with juice. The elderly should maintain a habit of eating diverse fruits daily, combined with a balanced diet to support overall health and the immune system.

Yogurt

Yogurt contains many beneficial bacteria that help maintain the balance of the gut microbiome, support digestion, and contribute to gut health. This is an important factor for the immune system, as the gut is closely linked to the body's immune activity. It is recommended to choose plain or low-sugar yogurt and consume it regularly as part of a daily diet to supplement beneficial bacteria and essential nutrients.

Doctor Hai notes that in addition to nutrition, the elderly should combine a balanced diet with regular exercise, sufficient sleep, maintaining an optimistic mindset, and undergoing regular health check-ups to detect any abnormalities early.

Thuy Quynh