The body's immune system can help you resist the invasion of bacteria, but if malnutrition will also damage the function of our immune system, then it is very important to supplement nutrition to the body, especially in the high incidence of influenza in spring. In order to prevent influenza, we should not only pay attention to personal health, but also improve our own immunity.
How to improve immunity and prevent influenza
1. Protein
Protein is the material basis of immune function. Insufficient protein intake affects tissue repair, reduces the local immunity of skin and mucous membrane, and weakens the ability of eliminating pathogens, which is easy to cause the reproduction and diffusion of pathogens and reduce the ability of anti infection. With the improvement of living conditions, protein deficiency is not common, but it is easy to appear in people who are on a diet or partial diet. The protein contained in animal food (including the protein contained in soybean and its products) is easier to be fully utilized by human body than plant protein. Therefore, every day to eat some animal food.
2. Vitamin A
Vitamin A plays an important role in the immune system. Vitamin A deficiency can cause keratinization and degeneration of respiratory, digestive, urinary and reproductive epithelial cells, destroy their integrity, and increase the susceptibility of respiratory and intestinal infectious diseases. The food rich in vitamin A mainly includes animal liver, such as sheep liver, pig liver, chicken liver, etc. plant food can only provide vitamin a protocarotenoids, which can be converted into vitamin A in the body. Carotene mainly exists in dark green or red yellow vegetables and fruits, such as carrots, spinach, celery, mango, sweet potato and so on. Usually choose vegetables should be at least half of the dark vegetables.
3. Vitamin E
Vitamin E can improve the immune function and the resistance to infection. The main food sources of vitamin E are vegetable oil, germ of plant seeds, nuts, beans and cereals.
It's important to supplement your own nutrition and vitamins
4. Vitamin C
Vitamin C is essential for the human immune system, which can enhance the body's ability to fight infection in many ways. Lack of vitamin C will reduce the function of the immune system. Vitamin C is an essential auxiliary substance for collagen synthesis, which can improve the blocking effect of organism tissue on foreign pathogens. Vitamin C can also promote the production of lymphoblasts and immune factors. Vitamin C can promote the production of interferon, inhibit the synthesis of new virus, and has antiviral effect. Fresh vegetables and fruits are rich sources of vitamin C. Such as fresh jujube, green pepper, kiwi fruit, spinach, hawthorn, citrus, grapefruit, strawberry, etc.
5. Iron
Iron deficiency is easy to cause anemia and reduce the ability of anti infection. Rich in iron foods are: animal blood, liver, soybean, black fungus, sesame sauce rich in iron.
6. Zinc
Zinc has many physiological functions, especially for the development of immune system and the maintenance of normal immune function. Appropriate intake of zinc can enhance the immune function of children, the elderly and some special patients. It plays an important role in the prevention and treatment of gastrointestinal and respiratory infectious diseases and parasitic diseases. Shellfish, red meat and animal viscera are good sources of zinc.
7. Selenium
Selenium exists in almost all immune cells, and selenium supplementation can significantly improve the body's immunity. In recent years, studies have found that selenium intake lower than the most appropriate amount can damage the development and function of the immune system and reduce the ability of anti infection. Previous studies have shown that the effects of vitamin E and selenium on the immune system are independent of each other, but the simultaneous administration of vitamin E and selenium can enhance the immune response, on the contrary, the simultaneous deficiency can lead to a significant decline in the immune response.
In addition to the above, there are other nutrients that can effectively enhance the resistance against influenza. The most important thing is to eat more prototype foods with the following nutrients, so that you can use the most natural way to supply energy for your body!
1. B carotene
Efficacy: it has antioxidant effect and increases the production of T cell leukocytes.
Food sources: carrot, sweet potato, kale, spinach, green radish, wax gourd. B carotene has the same disease resistance effect when eaten raw or cooked. It is best to eat 5-10 servings of fruits and vegetables a day.
2. Folic acid
Efficacy: it is an antioxidant. It can reduce homocysteine (which can cause blood viscosity and heart disease) and protect cardiovascular system. More folic acid can reduce the level of homocysteine, lower blood viscosity, smoother flow and stronger disease resistance; on the contrary, blood is thicker, slower flow and worse resistance.
Food source: orange juice, spinach, beans or breakfast corn slices with folic acid are rich in folic acid.
3. Xanthone
Efficacy: antioxidants, pit free radicals, enhance the immune system, against bacteria.
Food sources: fruits, strawberries, beans, vegetables are rich in flavonoids.
4. Garlic
Efficacy: it is a kind of food specially against influenza and has bactericidal effect. It can increase the production of T cells, white blood cells and other white blood cells, and enhance the resistance. Garlic is rich in sulfur compounds, which can help human body metabolize carcinogens more safely. Allicin has the function of sterilization and disease resistance. Garlic cooked or raw are beneficial, usually used as a seasoning, added to daily food more easily absorbed. Experts suggest that a clove of garlic a day is enough.
5. Fatty acids
Efficacy: it can enhance the production of one of the white blood cells, which can eat bacteria. Ω - 3 fatty acids can strengthen the cell membrane, resist and treat foreign infection.
Food sources: foods containing &omega and -3 fatty acids include salmon, mackerel, Tuna, sardine, &omega, -3 egg, flaxseed and linseed oil, nuts and seeds. Adding flaxseed to foods, such as cheese, baked foods, breakfast cereals, or flaxseed oil as salad oil, is a good way to absorb & omega; - 3 fatty acids.