In the face of the escalating COVID-19 epidemic, enhancing natural immunity is the key to fighting the epidemic. The daily diet should be supplemented with the 7 major immune nutrients such as protein and vitamins, combined with exercise and a good work and rest, to comprehensively enhance the quality and quantity of the individual’s natural immunity from the inside out, and resist the invasion of the new coronavirus.
In order to avoid infection or asymptomatic and mild patients at home to fight the virus, it is very important for the human body to take adequate nutrition. Whether it is ordinary people, frail elderly people or people with three high problems, they should enhance their natural immunity to resist viral and bacterial infections and help detoxify.
Let’s talk about how to take in the 7 major immune nutritional elements to strengthen the immune system and strengthen defenses.
1. Antibody raw material protein
Protein is an essential nutrient for the human body. Studies have shown that insufficient protein intake will affect the production of antibodies and increase the risk of infection. You may wish to consume more foods rich in good protein, such as eggs, milk, soybeans, black beans, edamame and their products to maintain the defenses of the intestinal mucosa and help fight inflammation. It is recommended to eat one egg a day, two cups of 240㏄ milk a day, or one palm of beans for each meal.
2. Eat good oils to fight inflammation
Good fats can enhance the activity of immune cells and help fight the body’s inflammatory response. You can choose oils with more monounsaturated fatty acids, such as olive oil, peanut oil, and canola oil. It is recommended to consume one teaspoon per meal.
3. Dietary fiber grows good bacteria
Dietary fiber is the food for beneficial intestinal bacteria, which can effectively strengthen the immune system. In addition to vegetables and fruits, unrefined whole grains such as brown rice, oats, and quinoa are also rich in dietary fiber. It is recommended that one-third of the starch in the daily staple food intake is whole grains. You should eat 3 servings of vegetables and 2 servings of fruits every day.
4. Vitamin A reduces the risk of infection
Vitamin A participates in the synthesis of the mucous layer related to respiratory and intestinal immunity, and is related to the differentiation and maturation of immune cells. Foods rich in vitamin A include eggs, carrots, spinach, pumpkins, sweet potatoes, broccoli and other dark green or orange vegetables.
5. Vitamin D regulates the immune system
Vitamin D can help regulate the immune system. It can be synthesized by proper sun exposure, and dietary sources include eggs, milk, sun-dried mushrooms, and vitamin-fortified foods.
6. Vitamin C anti-inflammatory
Vitamin C can fight inflammation, reduce the formation of free radicals, and reduce damage to cell composition. Fruits rich in vitamin C, such as guava, papaya, kiwi, grapefruit, grape, etc.
7. Vitamin E antioxidant
Vitamin E has antioxidant capacity, improves body immunity, prevents blood vessel hardening or embolism. It can be taken from vegetable oils, nuts, whole grains, and dark green vegetables.