The immune system is the body's first line of defense, and it helps us fight off various diseases and infections. It is a crucial part of fighting the virus in the early stage, controlling the course of the disease and restoring health during infection.
WhileA healthy diet can provide the body with the right energy and nutrients to maintain the normal functioning of the immune systemIf the body is malnourished due to improper diet, immunity will undoubtedly be damaged.
Therefore, if you want to improve your own immunity, you can start with your diet
Citrus fruitsMost citrus fruits are rich in vitamin C, which we all know has strong antioxidant powers, and is even called it"Antioxidant vitamin", and it also activates lymphocytes, which has a power to improve immunity.
BroccoliCruciferous vegetables, such as broccoli, are rich in minerals and vitamins A, C, and E, as well as minerals and many other antioxidantsHelps protect cells in the body from free radical damage. In addition, broccoli is rich in carotene, which strengthens the respiratory system and minimizes the erosion of the lungs caused by airborne germs.
GarlicGarlic extract reduces the severity of cold and flu symptoms and increases the number of immune cells. This is because of the garlicdaysHowever, the antibiotic: allicin, which helps to destroy bad bacteria in the body and strengthen immunity. In addition, long-term intake of onions and garlic can reduce the risk of breast cancer and colorectal cancer.
ShellfishAntibodies are indispensable in the process of maintaining the body's own immunity** and proteins are the material basis for the formation of antibodies. Shellfish are excellent as high-quality proteins**, rich in various amino acids, unsaturated fatty acids and inorganic nutrients required by the human body. In addition, shellfish foods are rich in zinc, and zinc has a certain regulating effect on immunity.
MushroomsIn addition to being rich in zinc, mushroom foods also have bioactive substances - fungal polysaccharides, which help to improve immunity. Researchers from the University of Florida have shown through research that four weeks in a rowEating shiitake mushrooms every day can effectively increase the body's immunity and reduce inflammation. In the selection of recipes, you can eat some such as mushrooms, shiitake mushrooms, fungus, mushrooms, etc.
Animal liverAnimal foods such as liver, goose egg yolk, and cod liver oil are very rich in vitamin A. Everyone knows that vitamin A can protect eyesight. Actually, it is also closely related to immunity, not onlyIt can promote the formation of antibodies, and is also beneficial to maintain the integrity of respiratory mucosal epithelial cells and enhance the ability to resist bacteria.
Orange fruits and vegetablesOrange fruits and vegetables such as carrots, pumpkins, oranges, and oranges are rich in carotene. And -carotene acts as an antioxidant,It can be converted into vitamin A in the body, which plays a vital role in maintaining the health of the immune system. Therefore, you can eat more orange fruits and vegetables, and you can even use them to replace some staple foods to refuel your body.
Sea fishThe study foundVitamin D boosts immunity and may reduce the risk of multiple sclerosis and diabetes. Insufficient vitamin D intake can affect normal body functioning.
Exposure to the sun is the most convenient way to get vitamin D, but in the cold winter, there is little outdoor activity, less exposure to sunlight, and self-synthesis is limited, so it is best to supplement some foods rich in vitamin D.
Marine fish such as herring, salmon and sardines, animal liver, cod liver oil, and eggs are relatively high in vitamin D.
Red meatIron deficiency leads to a decrease in the number of immune cells, which in turn affects antibody production, leading to a deficient immune response. Red meats such as high-quality pork, beef, etc., are rich in heme iron and have a high absorption rate, these can be eaten daily, and the recommended daily intake is 40 75 grams (raw weight).
YogurtMore than 70% of the body's immune cells are located in the intestinal mucosa, so gut health is crucial. A key factor in maintaining gut health is maintaining the balance of microflora in the gut. Frequent intakeYogurt with probiotics is one of the ten recommendations of the World Gastroenterological Organization for caring for gut health.
Whole grainsWhole grains are highly nutritious and retain more of the dietary fiber, B vitamins and minerals in the grainsIt is beneficial to prevent intestinal cancer, constipation, diabetes, heart disease, hyperlipidemia and other diseases, and improve immunity. There are many types of coarse grains, such as oats, millet, corn, black rice and various miscellaneous beans.
Green teaTea is rich in bioactive compounds such as catechols, caffeine, and L-theanine. Studies have shown that EGC esters can enhance immune function. Comparatively, green tea has a higher content of catechins and EGC esters.
EggsProtein is an important substance in the human body, it plays a vital role in the body's immunity, if the human body lacks protein, it will not only lead to the body's nutritional imbalance, but also lead to many problems in the body.
Eggs were ranked first in the "Top 10 Foods for High-Quality Protein". The amino acid composition of eggs is very close to the needs of the human body, and the utilization rate can be as high as 98%, which is our ideal nutrient bank.
However, you should also note that the yolk of eggs contains a high cholesterol content, so you can eat as little as possible, and you can eat 1 or 2 a day.
Soy milkThe protein in dairy foods (cow's milk, goat's milk, mare's milk, etc.) is a high-quality protein and can be consumed in more moderation. If you are lactose intolerant, you can appropriately consume legumes and their products, such as soybeans, mung beans, tofu, soy milk, etc., which contain protein that is also high-quality protein.
Nuts and seedsNuts and seeds are rich in healthy fats, protein, and vitamin E. They provide energy and nutrients to support the proper functioning of the immune system. For example, almonds, walnuts, and sunflower seeds are all good choices. It is recommended to consume 1-2 servings of nuts or seeds per day.