[Video version] What should you eat after vaccination for the best protection?

As the number of COVID-19 vaccines donated to Taiwan by the United States and Japan increases, the epidemic command center has planned to gradually open up the vaccination age group to lower ages. A rumor has been circulating on the Internet recently: "After getting the vaccine, you can only eat vegetables, fruits, meat, and drink appropriate amounts of water. You cannot eat sugar because sugar will provide the virus with the energy it needs to activate the virus. Therefore, you must stop eating sugar and starch for 2 days..." Are there really any dietary taboos after getting the vaccine? Which nutrients need to be fortified so that the vaccine can exert its best protective power and minimize the side effects after vaccination?

Before we crack it, let’s first understand how the vaccine works in the body after it is administered? It turns out that the working principle of vaccines is to prepare pathogens into a harmless form, but still retain the ability of pathogens to stimulate the human immune system. When a person is vaccinated, it leaves behind "memory" immune cells in the human immune system that will remember how to fight the virus in the future. Once we come into contact with the virus again, the immune system will rely on its original memory to produce effective antibodies to prevent the harm of pathogens and avoid viral infection.

After vaccination, nutrition needs to be strengthened to make the vaccine more effective.

After getting the vaccine, the body will naturally activate its immune system to fight against the entry of foreign viruses. At this time, the physical condition is of course important, and nutrition needs to be strengthened so that the vaccine can be more effective and the side effects after injection can be minimized.

As for, what can you eat after getting the vaccine? What can’t you eat? There is a rumor on the Internet that after being vaccinated, you can only eat vegetables, fruits, meat, drink appropriate amounts of water, and cannot eat sugar. Is this true?

After getting the vaccine, the body will naturally activate its immune system to fight against the entry of foreign viruses. At this time, the physical condition is of course important, and nutrition needs to be strengthened so that the vaccine can be more effective and the side effects after injection can be minimized.

The Ministry of Health and Welfare recommends that daily added sugar intake should be less than 200 calories.

Carbohydrates are commonly known as sugars, which can be divided into monosaccharides, disaccharides, oligosaccharides and polysaccharides according to their molecular structure. Among them, monosaccharides include glucose, fructose, and galactose, and disaccharides include sucrose, lactose, and maltose, which are the well-known "refined sugars"; as for the staple foods such as rice and noodles that we often eat, they are oligosaccharides and polysaccharides. A moderate intake of starch carbohydrates is necessary, which is one of the nutrients necessary to maintain body functions; eating too much refined sugar can easily cause inflammation of the body and cause problems such as obesity, so it is not advisable to consume too much sugary food. However, it does not mean that you cannot eat it at all, as long as it is eaten in moderation. In particular, eating less sugar will not help you resist the new coronavirus.

The Ministry of Health and Welfare recommends that daily added sugar intake should be less than 200 calories

According to the new version of the "National Dietary Indicators" released by the Ministry of Health and Welfare in 2018, the recommendation "Daily dietary intake of added sugars should not exceed 10% of total calories" was added. Added sugar refers to sugar added during the manufacturing or preparation of food and beverages, including brown sugar, sucrose, icing sugar, glucose, granulated sugar, white sugar, corn syrup, honey, maple syrup, etc., but does not include artificial sweeteners and sugar naturally present in food, such as sugar in milk and fruit.

If the recommended calorie intake per day is 2000 calories, the added sugar intake should be less than 200 calories. Based on the calculation that 1 gram of sugar contains 4 calories, the daily added sugar intake should be less than 50 grams.

Nutritionist Song Minghua reminds you that there are 5 types of natural foods that are indispensable after vaccination! In addition to eating more vegetables and fruits and drinking plenty of water, you must also eat high-quality protein to allow the body to create a sound immune environment within a few weeks after vaccination.

After vaccination, it is suitable to consume seasonal vegetables and fruits, such as spinach, cabbage, broccoli and other vegetables, which are rich in antioxidant nutrients and are suitable for balanced intake.

[Five types of food you must eat after vaccination]

Various colorful fruits and vegetables

These include seasonal vegetables and fruits, such as spinach, cabbage, broccoli and other vegetables, which are rich in antioxidant nutrients and suitable for balanced intake.

Fruits and vegetables of different colors are rich in different types of phytochemicals, which can reduce the body's oxidative stress, reduce the damage of free radicals to the body, and achieve an anti-inflammatory effect. Among them, dietary fiber can also serve as a nutrient required by intestinal bacteria, namely prebiotics.

Various spices

Including: onions, ginger, turmeric, garlic, leeks, peppers, basil, and coriander.

Spicy foods have antioxidant, anti-inflammatory, antibacterial and immune-regulating effects. Foods like onions and garlic also contain a lot of prebiotics, which can provide nutrients needed by good intestinal bacteria, help maintain intestinal health, and then synthesize serotonin to enhance immunity.

Fermented foods

Including: natto, miso, yogurt, plain yogurt, etc.

60-70% of immunity is located in the intestines. Indirectly adjusting the intestinal environment through fermented foods is beneficial to the normal functioning of the immune system.

60-70% of immunity is located in the intestines. Indirectly adjusting the intestinal environment through fermented foods is beneficial to the normal functioning of the immune system.

High-quality protein

Includes: various soy products, deep-sea fish, eggs, poultry meat (chicken, duck, goose).

Protein is not only the main source of nutrients needed for the normal functioning of the immune system, but the Omega-3 fatty acids in deep-sea fish also have anti-inflammatory effects. Mackerel is especially recommended.

Drink enough water

In fact, you need to drink enough water not only after getting vaccinated, but boiled water is indispensable for maintaining health and normal functioning of body functions in daily life. If you really don’t like drinking tasteless boiled water, you can also add some fruit slices, sour plums, tea bags, and a little honey to adjust the taste. As long as you are willing to drink it, it is good water, except for sugary hand-shaken drinks. The daily water intake is about 30-35cc per kilogram.

Finally, a reminder: after getting the vaccine, do not eat foods that are likely to cause inflammation, including fried foods or high-sugar sweets. These high-oil, high-sugar foods are likely to produce inflammatory substances, leading to inflammation of the body. Also, avoid smoking to avoid hindering the immune system. Maintaining normal sleep can also enhance immunity and inhibit inflammation.