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Take stock of the daily supplement of five nutrients, improve immunity is inseparable from them

Diet is an important helper for boosting immunity. In our daily life, we should pay special attention to the intake of the following important nutrients.

Protein, the 'founder' of antibody formation. Antibody is an indispensable weapon in the process of fighting against the outside world and maintaining immunity. Protein is the basis for the formation of antibodies. The lack of protein directly affects the synthesis of antibodies, which is equivalent to fighting without weapons. There are many foods rich in protein, milk, eggs, lean meat, soybeans are good sources of high-quality protein.

Vitamin C, the 'catalyst' for antibody formation. Vitamin C, an antioxidant, can reduce the interference of external environment on the balance of human cells, promote the formation of antibodies and maintain normal immunity. Fresh fruits and vegetables are the most rich in vitamin C, such as broccoli, Chinese cabbage, tomatoes and so on; hawthorn, kiwi, papaya, strawberry and so on are the most abundant in fruits. However, it should be noted that vitamin C is delicate and easy to be destroyed when heated for a long time. It is best to blanch and stir fry in water when cooking.

Vitamin A, the 'patron saint' of the first line of defense. Lack of vitamin A can cause respiratory epithelial cells to shrink and the number of cilia is reduced. The first line of defense for human external protection is not suck, causing the bacteria to invade the body. Vitamin A is abundant in animal food, such as animal liver and cod liver oil. Generally speaking, the & beta; carotene provided by orange and dark green fruits and vegetables (carrot, pumpkin, broccoli, spinach, etc.) can be transformed into vitamin A in human body.

Zinc is a good helper for regulating immunity. Zinc is a component of more than 100 enzymes in human body, especially for the development of immune system and the maintenance of normal immune function. There are two kinds of food rich in zinc: marine shellfish and mushrooms. In addition, it is also rich in animal liver, lean meat, pecan and other food.

Iron is a powerful backing for antibody formation. Iron deficiency can reduce the number of immune cells, and then affect the production of antibodies, leading to the defect of immune response. You can eat some iron supplement experts, such as animal liver, animal blood and red meat (lean pork, beef and mutton). There is another trick to iron supplement: Vitamin C can promote the absorption of iron, so when eating foods rich in iron, eating foods rich in vitamin C can play the role of strong combination.