These 5 Diets Make Your Immunity Strong
Saturday, 09 October 2021 – 05:42:12 WIB
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Metroterkini.com – The Covid-19 pandemic has indeed subsided, but a strong immune system is still needed. Here are 5 eating patterns that make your immune system strong.
Currently, the development of Covid-19 cases in Indonesia is increasingly under control. Quoting detikhealth (8/10/21), the national positivity rate for the last two weeks was below 2 percent. It is below the WHO ideal figure of 5 percent.
The number of weekly Covid-19 cases also continued to decline compared to the previous week, up to 35 percent. Likewise, the weekly number of new deaths from September 27 to October 3 was 706, a 29 percent decrease compared to the previous week.
Even so, the World Health Organization (WHO) still asks for increased vaccination coverage, especially among the elderly. In addition, a healthy diet should also be applied by individuals to get a strong immune system.
With a strong body defense system, it is hoped that someone can avoid the Corona virus attack. Another bonus, the body is getting fitter and also avoided from various other diseases.
Living a healthy diet for a strong immunity is actually not difficult. Focusing on the intake of vitamin C and vitamin D is one of the keys.
To quote Eat This, Not That! (8/10/21), here are 5 eating patterns that make immunity stronger:
1. Eat lots of fruits and vegetables
The number one thing to maintain immunity is to have a healthy diet. This means you have to focus on eating fresh, whole, minimal additives, and minimal processed foods.
Variety of fruits, vegetables, low-fat protein sources, and healthy fats should be your daily intake. In addition, limit the consumption of processed foods and added sugar.
Health experts say, consumption of many types of fruits and vegetables can strengthen the body’s immunity through the intake of the two most important vitamins. Both are vitamin C and vitamin D contained in these healthy foods.
2. Assume a source of vitamin C
Vitamin C is an important ‘bodyguard’ for the body’s immune system. “Vitamin C contributes to immune defense by supporting multiple cellular functions of the innate and adaptive immune systems,” wrote the researchers behind a 2017 study published in the journal Nutrients.
They also say, “Vitamin C deficiency results in impaired immunity and a higher susceptibility to infection. Supplementation with vitamin C appears to prevent and treat respiratory and systemic infections.”
Food sources high in vitamin C include citrus fruits, bell peppers, various berries, and vegetables such as broccoli and cauliflower. These fruits and vegetables can be eaten directly or processed into a variety of delicious dishes.
3. Don’t forget vitamin D
Vitamin D has also been shown to be important in the diet to strengthen the body’s immunity. You can take vitamin D from salmon, mackerel, egg yolks, chicken/beef liver, to fortified milk.
“Laboratory studies show that vitamin D can reduce cancer cell growth, help control infection and reduce inflammation,” says the Harvard TH Chan School of Public Health. The National Institutes of Health also notes that vitamin D helps regulate immune function.
In addition to food, taking vitamin D supplements is also called good by experts. However, for a more definite diagnosis and dosage, you can consult a doctor first.
4. Prevent stress and don’t sleep deprived
In addition to food, a strong immune system is also influenced by many things. Experts from Harvard Medical School say you should exercise regularly, reduce stress, and maintain a healthy weight.
Then avoid smoking and drinking alcohol in moderation. Don’t forget to make sure you get enough sleep. The benefits of getting enough sleep are numerous for health.
Dr. Richard K. Bogan, a sleep expert, says the average adult needs 7.5 to 9 hours of sleep. “Sleep is important for the function of the immune system and the body’s hormones function normally. Lack of sleep or a sleepy brain is a hungry brain. Poor sleep quality can trigger weight gain,” he said.
5. Other benefits of a healthy diet
Vitamins D and C are not the only micronutrients that are important for immunity. The immune system is actually a complex process system, which is supported by various nutrients in complex ways.
However, eating a varied diet such as plant sources, healthy protein, and good fats can help ensure you get all of these nutrients. Plus, a healthy diet can lower the risk of chronic conditions that put a strain on the immune system, including obesity, diabetes, and heart disease. [fdtk]
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