In the current medical environment, the awareness of anti-infection has been paid more and more attention. One of the ways to enhance immunity and help the body resist infection is scientific diet. Food therapy can not only improve immune function, but also promote rehabilitation and help reduce the risk of infection. This article will discuss how to effectively enhance immunity through scientific diet, and give some relevant dietary suggestions.
Relationship
between
immune system and diet
The immune system is an important defense against foreign pathogens, including bacteria, viruses and other harmful substances. Diet plays a vital role in the health of the immune system. A balanced diet provides the immune cells with the nutrients they need to enhance their function.
Importance
of Nutrients
Vitamins such as vitamin C and vitamin E are powerful antioxidants that protect immune cells from oxidative damage. Vitamin D helps regulate the immune response.
Minerals: Minerals such as zinc, iron and selenium play an important role in the function and production of immune cells. Lack of zinc can lead to a weakened immune response, making the body more susceptible to infection.
Proteins: Adequate proteins are needed for the synthesis and repair of immune cells. Adequate intake of high-quality protein promotes the health of the immune system.
Intestinal health and immunity
The intestine is an important part of the immune system, and about 70% of the immune cells are located in the intestine. The balance of intestinal microorganisms is very important for the immune function. Prebiotics and probiotics in food can improve intestinal health and enhance immunity.
2. Principles
of scientific diet Eat
a varied
diet
Make sure that your diet is varied to provide a rich nutritional profile. Different colors of vegetables and fruits contain different nutrients, so make sure you get enough antioxidants and vitamins.
High quality protein intake
The main sources include poultry, fish, eggs, beans and nuts. High-quality protein not only enhances the production of immune cells, but also provides the basis for the body to produce antibodies.
The
right amount of healthy fat
Healthy fats such as omega-3 fatty acids help reduce inflammation and promote immune cell function. Deep sea fish, flaxseed and walnuts are good sources of fat.
Increase fiber intake
Dietary fiber helps maintain intestinal health and promotes the growth of probiotics. Whole grains, legumes, vegetables, and fruits are good sources of dietary fiber.
3. Dietotherapy Suggestions
for Enhancing Immunity Foods
rich in
vitamin C
Vitamin C helps to strengthen the immune system. Recommended foods include:
Citrus fruits: such as oranges, grapefruit, and tangerines.
Berry: such as blueberry, strawberry, etc.
Green leafy vegetables such as spinach and kale.
Foods
rich in zinc
Zinc increases the number and function of white blood cells and helps fight infections. Recommended foods include:
Seafood: especially oysters and shrimp.
Red meat and poultry: such as beef and chicken.
Legumes, such as chickpeas and Red Bean.
Probiotics and prebiotics
Probiotics can improve intestinal microbiota and enhance immunity. Recommended foods include:
Yogurt: Rich in active probiotics.
Fermented foods such as kimchi, miso, and soy sauce.
Antioxidant food
Antioxidants help fight inflammation and oxidative stress. Recommended foods include:
Nuts: such as almonds, walnuts, etc.
Dark fruits such as blueberries, blackberries, and cherries.
Foods
rich in omega-3 fatty acids
Omega-3 fatty acids regulate the immune response and reduce inflammation. Recommended foods include:
Deep-sea fish, such as salmon, mackerel, and sardines.
Flaxseed and Chia Seeds: Both are good sources of plant-based Omega-3.
4. Precautions
for diet
Avoid excessive intake of sugar
Excess sugar weakens the immune system and increases the risk of infection. Reduce sugar intake and try to avoid sugary drinks and high-sugar snacks.
Limit salt and even abstain from alcohol
Excessive salt intake is harmful to health, while excessive alcohol consumption can affect immune function. Moderate control of salt and alcohol intake can help promote health.
Keep well
hydrated
Adequate water helps to maintain the normal metabolic function of the body, promote the transport of nutrients and the discharge of waste.
Conclusion
Scientific diet plays a vital role in fighting infection and improving immunity. Through reasonable nutrition and positive eating habits, we can provide the best protection for our body. In daily life, eat more foods rich in vitamins, minerals and antioxidants, supplement high-quality protein and healthy fat in an appropriate amount, and maintain good eating habits, so as to enhance immunity and help the body resist infection. A healthy diet can not only help us fight disease, but also be a relatively simple lifestyle change. Let’s work together to build an immune defense line from the table.
