Immunity is a powerful weapon for fighting viruses and detoxification! Nutritionist: 7 major immune nutrients such as protein and vitamin D are necessary

Good immunity can not only resist viral and bacterial infections, but also help detoxification! In the face of the local epidemic caused by the new coronavirus (COVID-19), the best strategy is to implement epidemic prevention. In addition to washing hands frequently, wearing masks, maintaining social distance, and taking good external protection; strengthening immunity to isolate the virus from the inside is the key to fighting the epidemic. Nutritionists remind us that we need to supplement our diet with seven major immune nutrients, especially protein, vitamin A, vitamin D, etc., which can build a protective shield for the body.

The Department of Nutrition at Taipei Tzu Chi Hospital points out that in addition to healthy lifestyle habits such as getting enough sleep, exercising moderately, and maintaining a good mood, adequate immune nutrition is even more important to enhance immunity. Protein, vitamins, etc. are all important nutrients related to immunity, which can effectively enhance immunity and enable it to function at its best.

To enhance immunity, you must supplement 7 immune nutrients

The following are the four key points of dietary intake. Supplementing the seven major immune nutrients in daily diet, including protein, vitamin A, vitamin C, vitamin E, vitamin D, monounsaturated fatty acids, and dietary fiber, is an important basis for strengthening the immune system and consolidating epidemic prevention:

1. Antibody Raw Protein

Protein is an essential nutrient for the human body. Studies have shown that insufficient protein intake will affect antibody production and increase the risk of infection. Intake of high-quality protein from soybeans, black beans, edamame and their products can maintain the defense capabilities of the intestinal mucosa and help fight inflammatory responses. The recommended intake per meal is one palmful.

2. Eat good oils to fight inflammation

Good fats can enhance the activity of immune cells and help fight the body's inflammatory response. When consuming, you can choose oils with more monounsaturated fatty acids, such as olive oil, peanut oil, and canola oil. The recommended intake is one teaspoon per meal.

3. Dietary fiber nourishes good bacteria

Dietary fiber is food for beneficial intestinal bacteria and can effectively strengthen the immune system. In addition to vegetables, fruits, unrefined whole grains such as brown rice, oats, quinoa, etc. are also rich in dietary fiber. It is recommended that 1/3 of the daily starch intake should be from whole grains; in addition, soy products and nuts are also rich in dietary fiber. The recommended amount for each meal is about one fist, but vegetables should be slightly more than fruits.

4. Vitamins reduce the risk of infection

Vitamin A is involved in the synthesis of immune-related mucus layers in the respiratory tract and intestinal tract and is related to the differentiation and maturation of immune cells. Foods rich in vitamin A include eggs, carrots, spinach, pumpkin, sweet potato, cauliflower and other dark green or orange vegetables. Vitamin D helps regulate the immune system and can be synthesized by the body through proper sunlight exposure. Dietary sources include eggs, milk, sun-dried mushrooms, and vitamin-fortified foods. Vitamin C and vitamin E have anti-inflammatory and antioxidant capabilities, which can reduce the formation of free radicals and reduce damage to cell composition. Fruits rich in vitamin C include guava, papaya, kiwi, grapefruit, etc.; vitamin E can be obtained from vegetable oils, nuts, whole grains, and dark green vegetables.

The Department of Nutrition at Taipei Tzu Chi Hospital reminds the public: "Nutrients in natural foods are easier for the human body to absorb and utilize than nutritional supplements." It recommends that the public adjust their eating habits to obtain the above-mentioned immune nutrients, and combine it with exercise and a good work and rest schedule to comprehensively improve the quality and quantity of personal immunity from the inside out and resist the invasion of the new coronavirus.