Life Center / Reported by Lai Junyou
▲ Dietitian Gao Minmin shared that 7 vitamins can be supplemented through the diet to enhance immunity. (Photo / Excerpt from Facebook by Gao Minmin)
The weather has turned cold recently! The change of season is also the best time to be attacked by the new crown and the flu. Consolidating the immunity of yourself and your family is definitely the top priority in the fight against the flu virus. Dietitian Gao Minmin presents the “7 essential vitamins” for the flu UP, eat these foods!
Vitamin C: Eat fresh fruit
Vitamin C can also increase the activity of immune cells that fight germs in the body, strengthening the immune system and helping to shorten the course of the disease, but vitamin C is a water-soluble vitamin that is easy to lose and the body does not. it will automatically synthesize it. It must be integrated with the daily intake. Eat at least two servings of fresh fruit to compensate. A daily intake of about 100 mg of vitamin C is sufficient, such as 1 guava, 1 diced willow, 10 strawberries, and 2 kiwis.
Vitamins B1, B2, B3: Eat cereals, soy products, oats
Insufficient group B can lead to a weakening of the immune system and a decrease in lymphocytes. Take vitamin B1, also known as the spiritual vitamin, as an example, it can keep nerves normal, avoid depression and anxiety, help improve vitality, and can also promote carbohydrate metabolism, eliminate fatigue and improve efficiency. energy. Helps to control weight.
Vitamin B2, also known as the energy metabolism vitamin, can help delay aging, help metabolize iron, and also aid in the oxidative breakdown of carbohydrates, proteins and fats.It is very important for the health of the skin, mucous membranes and hair. However, if he has been missing for a long time, he is prone to symptoms such as cognitive decline and depression.
Vitamin B3 is called nicotinic acid. Its main function is to provide energy for the normal functioning of cells. It is the synthetic raw material of the “coenzyme” needed to initiate more than 50 different metabolic pathways in the body, disorders, etc.
Vitamin E: a handful of nuts a day
It strengthens the immune system and reduces the risk of infection.It is also recommended to use vegetable oil containing vitamin E to cook fresh foods containing selenium, which complement each other and increase protection.
Vitamin D: drinking dairy products, sun exposure
Vitamin D can activate the immune system in the body. When the concentration of vitamin D in the body is high, it can reduce the chance of infection. It is recommended to add more mushrooms and eggs, or go outdoors to bask in the sun. If there is no sunlight, supplement it with your diet.
Polyphenols: Eat more berries like blueberries, blueberries, etc.
It helps antioxidants, eliminates free radicals and regulates the immune system, so that the body can fight the flu with the right steps.In addition to berries, many fruits and vegetables contain polyphenols
Beta-carotene: Eat yellow, green, and red vegetables
Vitamin A and β-carotene are the foundation for protecting mucosal health Additionally, cooking foods containing β-carotene with oil can increase absorption, aid mucosal repair, and reduce the chance of pathogenic bacteria entering the body , especially orange-red vegetables and fruits including carrots, yellow-yellow candies Peppers and tomatoes, which contain beta-carotene, can maintain the health of the mucous membranes of the eyes, nose, mouth, lungs and gastrointestinal tract, and consolidate the first line of defense to prevent bacteria and viruses from invading the body.
It is recommended to eat 2 ~ 3 bowls of various vegetables and 2 ~ 3 fruits per day, which are rich in vitamins, minerals and phytochemicals are also closely related to immune function!
Zinc: Eat seafood, nuts, eggs
Let natural T cells and killer cells mature and resist foreign germs. In addition to participating in cell replication, division and repair, zinc can also help the integrity of skin and mucosal tissues.In addition, zinc can also shorten the course of colds and reduce cold symptoms. , and when zinc intake is insufficient, cells cannot divide normally, resulting in a decline in immunity. It is recommended to supplement seafood such as oysters and shrimp, or to take nuts, eggs and squash to supplement the mineral zinc.
