With the change of seasons, the influenza epidemic has ushered in its active period as usual, which is not only an annual public health reminder, but also a test of individual health management. In such a period, in addition to traditional preventive measures, it is particularly important to adjust and optimize the diet.
Deep-sea fish: the power of omega-3s.
During the flu season,It is particularly important to strengthen the body's immunity. Deep-sea fish, such as salmon and mackerel, are a natural treasure trove of omega-3 fatty acids, and their nutritional value lies in their ability to improve the function of the body's immune system. Omega-3 fatty acids not only help reduce the risk of cardiovascular disease, but more importantly, they help to enhance the function of white blood cells, which are the first line of defense against viral invasion, by reducing the inflammatory response in the body.
Specifically,Omega-3 regulates the activity of immune cells and improves the body's defenses against the flu virus. This is because omega-3 fatty acids are able to affect the fluidity of cell membranes, thereby facilitating signaling between immune cells and enhancing the cell's ability to recognize and respond to pathogens. In addition,Omega-3s also reduce the inflammatory response caused by viral infections and slow down the damage caused by viruses to the body.
In order to get enough omega-3s from your diet, it is recommended to consume at least two to three servings of deep-sea fish per week. It can be roasted, steamed or added to a vegetable-rich soup to preserve the nutrients of the fish and avoid additional fat intake. In addition, fish oil supplements can also be considered to ensure omega-3 intake, but it is best to do so under the guidance of a doctor.
Fresh fruits and vegetables: the antioxidant defense line of vitamins C and E.
During flu season,Fresh fruits and vegetablesIt is an indispensable food on everyone's table. themIt is a premium quality of vitamins C and E**, two vitamins with powerful antioxidant effects, which can protect the body from free radical damage and enhance the effectiveness of the immune system. Vitamin C not only boosts the production and function of white blood cells and strengthens the body's resistance to viruses, but also helps relieve respiratory symptoms. Vitamin E is key to maintaining the proper functioning of the immune system, especially in the elderly.
To get the most out of your diet, get these vitaminsIt is recommended to increase the intake of colored vegetables and fruits, such as oranges, lemons, strawberries, spinach, and bell peppers. Not only are these foods rich in vitamins C and E, but they are also high in fiber, minerals, and other antioxidants to provide comprehensive nutritional support. Innovative ways to eat them include making colorful vegetable salads, fruit platters or adding them to breakfast oats to not only enrich the taste, but also ensure that you are getting enough nutrients.
Immune-boosting dietary strategies.
When faced with the threat of influenza viruses, there is no single food or nutrient that provides a one-size-fits-all protection. A truly effective strategy is to build a strong immune defense system by eating a varied diet that consumes a variety of nutrients. In addition to the above-mentioned deep-sea fish and fresh fruits and vegetables,Foods rich in zinc and selenium, such as nuts, seeds, and whole grains, should also be included, as these minerals are essential for the activity of immune cells.
It is advisable to develop a diet plan that includes a variety of foodsAt least five servings of vegetables and fruits per day, a few servings of deep-sea fish per week, and moderate amounts of nuts and whole grains. At the same time, reduce your intake of processed foods and foods high in sugar, as these foods may weaken the function of the immune system. A balanced diet not only provides the nutrients your immune system needs, but it also helps maintain a healthy weight and promote overall health.
Lifestyle synergies.
In addition to the diet,A healthy lifestyle is just as important to boost immunity. Moderate amount of exerciseIt can promote blood circulation and improve the activity and efficiency of immune cells. Get enough sleepIt is the key to restoring the body and maintaining a healthy immune system. In addition,Effective stress management techniques, such as meditation, deep breathing, and well-timed social activities, can reduce stress and prevent excessive stress from damaging the immune system. Taken together, the above diet and lifestyle recommendations can significantly improve the body's resistance to seasonal diseases such as influenza. With simple adjustments in our daily lives, we can create a healthier and more resilient living environment for ourselves and our families.