With the invasion of cold air, the cold season is often accompanied by a high incidence of respiratory diseases such as colds and flu. In order to better resist the virus invasion in cold weather, we can consume some key elements from food, such as zinc, selenium, etc., to strengthen the immune system and improve the body's resistance. Let's learn how to channel the strength of the immune system through a sensible diet during the cold season, so that the body can meet the challenges of winter.
During the cold season, the immune system needs to be strengthened.
During the cold winter months, the body's immune system is more challenged. In a low-temperature environment, the body's resistance to viruses is reduced, and it is easy to be infected with various respiratory diseases. At this time, a proper diet can provide the necessary support for the immune system to help the body better defend against the invasion of the virus.
The importance of zinc: the patron saint of the immune system.
Zinc's role in the immune system: Zinc is one of the essential elements of the body's immune system. It is involved in the development and function of immune cells, regulates inflammatory responses, fights viral and bacterial invasions. During the cold season, adequate zinc intake can enhance the response speed of the immune system and effectively prevent colds and other respiratory diseases.
Zinc-rich foods: To increase zinc intake, we can choose foods rich in zinc, such as seafood (crab, shrimp, shellfish), meat (beef, pork, chicken), beans (soybeans, peanuts), nuts (walnuts, almonds), etc. When paired with these foods, you can provide enough zinc to help keep your immune system in good shape.
The antioxidant power of selenium: Improves the stability of the immune system.
Selenium's role in the immune system: Selenium is a powerful antioxidant that reduces oxidative stress, reduces inflammation, and improves the stability of the immune system. During the cold season, moderate intake of selenium can help reduce the risk of colds and flu and maintain the normal function of the respiratory mucosa.
Selenium-rich foods: Selenium is mainly found in some seafood (e.g., cod, scallops), lean meats (pork, beef), grains (oats, wheat), nuts (Brazil nuts, walnuts), and some vegetables and fruits. Through a varied diet, we can get enough selenium to provide all-round support for the body's immune system.
How can I increase my zinc and selenium intake in my diet?
Eat more seafood: Seafood is good for zinc and selenium**. Choose fresh fish, shellfish, shrimp, etc., which not only provide zinc and selenium, but are also rich in high-quality protein and unsaturated fatty acids.
Eat meat in moderation: Red meat and poultry are good for zinc**, such as beef, pork, chicken, etc. Eating these meats wisely can provide enough zinc for the body.
Nuts and seeds: Nuts and seeds are foods rich in selenium, such as Brazil nuts, walnuts, sunflower seeds, etc. Eating these nuts in moderation can increase your selenium intake while also getting healthy fats and fiber.