'Some of these carotenoids - such as beta-carotene - can also convert to vitamin A in the body, which is vital for regulating and balancing our immune system,' says Shona.

“一些类胡萝卜素，如β-胡萝卜素，可以在人体内转化为维生素A，这是调节和平衡人体免疫系统的重要元素。”

8. OILY FISH

8.多脂鱼

'Oily fish - such as salmon, mackerel, sardines, anchovies and herring - contain omega-3 fats EPA and DHA,' explains Cassandra.

卡桑德拉称，“鲑鱼、鲭鱼、沙丁鱼、凤尾鱼和鲱鱼等多脂鱼富含omega-3不饱和脂肪酸EPA和DHA。”

'These omega-3s aren't just good for our heart, they also have known anti-inflammatory activity.

“这些omega-3不饱和脂肪酸不仅对人类的心脏有益，还具有消炎的功效。”

'What's more, oily fish are one of our best food sources of vitamin D. Vitamin D is necessary for a balanced immune system, which helps to prevent chronic inflammation.'

“更重要的是，多脂鱼是一种最好的维生素D食物来源。维生素D有助于预防慢性炎症，是平衡免疫系统的必需物质。”

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