The stronger the immunity against Wuhan pneumonia, the better? Is Vitamin C the most powerful? Nutritionist: Eat the 6 key foods

Why did influenza and Wuhan pneumonia virus come to us? In addition to loopholes in public health, a decline in autoimmunity may also lead to a variety of diseases! In order to prevent this aggressive new coronavirus, many folk remedies for boosting immunity have emerged, such as drinking Shuanglian oral liquid and eating Isatis root. Although there is still a lack of scientific evidence, it makes people wonder: "Is the stronger the immunity, the better?" "Is taking more vitamin C a panacea for boosting immunity?" In addition to solving the above problems one by one, nutritionists also specifically propose 6 key nutritional foods that must be supplemented to boost immunity, creating a healthy protection network to protect against all diseases!

Influence on immunity: Genetics, sleep, exercise, stress, and diet are closely related

Immunity refers to the body's ability to resist invasion by foreign pathogens such as bacteria and viruses in order to maintain the stability of the internal environment. In addition to genetic genes, factors that affect immunity include diet, sleep, exercise, stress, etc., especially diet. Once the immune system is insufficient, you may experience symptoms such as constant colds, fatigue, lack of energy, and even susceptibility to allergies, and may also age prematurely.

How do you know if your immunity has weakened? Nutritionist Gao Minmin said that the following symptoms can reveal clues, and people with the following diseases are also the group with weak immunity:

1. Constant colds and flu: frequent colds, infections, inflammations, etc.

Every time the flu season comes, I am the one who catches the epidemic. As long as someone around me has a cold, I will definitely be infected. Or if you are under a lot of stress, you may easily get mouth sores. Female friends may also suffer from recurrent symptoms of urinary tract inflammation.

2. Often feel tired: have no energy to do things and often need to rest.

3. Frequent gastrointestinal discomfort: abdominal pain and diarrhea are common.

4. Prone to sensitivity and allergies: sensitive groups such as those who often sneeze, rhinitis, asthma, eczema, urticaria, itchy skin, itchy eyes, etc.

5. People with autoimmune diseases: those diagnosed with autoimmune diseases such as lupus erythematosus, rheumatoid arthritis, Sjogren's disease, scleroderma, Hashimoto's thyroiditis, etc.

6. Cancer patients: People who are currently suffering from tumors, cancer or have a history of this disease.

In order to stay away from discomfort symptoms and disease risks, it is recommended to enhance immunity and build a protective network. However, does a stronger immunity mean better health? Most people believe that "vitamin C is the best way to boost immunity", but what is the truth? Nutritionist Gao Minmin will explain the following to you:

Myth 1: The stronger the immunity, the better?

Many people believe that the stronger the immunity, the better, and the stronger it seems to mean the less likely they are to get sick. However, this is a common misconception people fall into. Because once the immunity is too high, it will not be able to distinguish between friend and foe, and even people who should not be attacked will be attacked, which may lead to autoimmune diseases. Therefore, if you want to keep your immune system healthy, it is not enough to just improve it. The key is to properly regulate immunity so that the immune system can function well.

Myth 2: Is taking vitamin C a panacea for improving immunity?

Vitamin C does play an important role in the human immune system. Vitamin C is a water-soluble vitamin C that our body cannot produce and needs to be supplemented through diet every day. Modern people are prone to insufficient diet, high stress and exhaustion. Therefore, when vitamin C is deficient or insufficient, it may affect the normal functioning of the immune system, reduce the ability to fight foreign pathogens or viral infections, and increase the chance of catching a cold.

However, everything should be done in moderation. It is not advisable to swallow vitamin C desperately just to improve immunity. In fact, there are many other nutrients that also play an important role in the human immune function and can enhance the body's ability to resist infection, especially antioxidant nutrients, such as: β-carotene, vitamin E, vitamin B6, zinc, selenium, copper, iron, etc. Therefore, improving immunity cannot rely solely on supplementing a certain nutrient, but the diet should be comprehensive and balanced!

How should you eat to boost your immunity? Nutritionist Gao Minmin said that the following 6 key nutritious foods are indispensable:

【6 key nutritious foods to enhance immunity】

1. High-quality protein:

Protein is the main component of cells (especially white blood cells and antibodies). If protein intake is insufficient or of poor quality for a long time, the risk of bacterial and viral infection will increase.

It is recommended that each person needs to eat 5 to 8 servings of protein a day, which is about the size and thickness of one and a half palms. It is best to get it evenly from both animal and plant sources.

High-quality plant protein sources include beans, tofu and soy products. Animal protein sources include: lean meat, chicken, fish, seafood, milk, eggs, etc.

2. Eat a variety of different colored fruits and vegetables:

Phytochemicals in fruits and vegetables have a protective effect on the human body. For example, the polysaccharides in black mushrooms can regulate immune function. The vitamin A in orange-red fruits and vegetables, including carrots, yellow bell peppers, tomatoes, etc., can maintain the health of the mucous membranes of the eyes, nose, mouth, lungs and gastrointestinal tract, consolidate the first line of defense, and prevent bacteria and viruses from invading the body.

It is recommended to eat 2 to 3 bowls of various vegetables and 2 to 3 whole-head-sized fruits of different kinds a day. The vitamins, minerals, and phytochemicals they are rich in are also closely related to immune function!

3. Eat Omega-3 good oils:

Omega-3 helps reduce "chronic inflammation" in the body, preventing immune cells from becoming overworked and unbalanced. However, our body cannot produce Omega-3 on its own and must obtain it from food. It is recommended to eat deep-sea fish three times a week, such as mackerel, saury, tuna, and salmon. You can also consume seaweed, nuts, flax seeds, flaxseed oil, perilla oil and other good fat foods rich in Omega-3 fatty acids every day.

4. Choose whole grains for starch:

Starch is rich in B vitamins and various minerals, especially vitamins B2, B5, B6, and folic acid, which are beneficial for maintaining the health of cell mucosa and immune functions such as producing antibodies. It is recommended to eat a bowl of brown rice, whole grain rice or oatmeal every day to replace refined white rice.

5. Supplement good bacteria:

Supplementing with good bacteria can adjust and improve gastrointestinal health, regulate immunity, and reduce the chance of disease! It is recommended to drink 1 to 2 bottles of 250 ml yogurt (or a small box of yogurt) every day. Good bacteria will also be produced during the fermentation process through other foods such as natto and Korean kimchi.

Remember to eat good bacteria while also consuming vegetables, fruits, and whole grains and root vegetables. The dietary fiber and oligosaccharides in them are food for probiotics and can help the growth of probiotics in the intestines.

6. Eat more spicy foods:

Spicy foods such as garlic, onion, pepper, leek, etc. have the effect of killing bacteria and strengthening the immune system. They can be eaten raw or cooked. It is recommended to eat 2 to 3 cloves of garlic, half an onion, a few scallion segments, or add more to dishes every day to help improve immunity.