Cold and upper respiratory tract discomfort? Nutritionist reveals: 8 types of food to enhance immunity and strengthen respiratory tract

Recently, the temperature has been like a roller coaster, going up and down. Sometimes the temperature soars to over 30 degrees, and the next day it drops rapidly due to the influence of the front and the northeast monsoon. Many people cannot withstand the test of taking a sauna, and catch a cold without knowing it, with symptoms of upper respiratory tract discomfort, including: cough, nasal congestion, sneezing, runny nose, sore throat, headache, low fever, etc. Nutritionists remind us that in order to fight against the army of bacteria and viruses, we need to improve our immunity on a daily basis, and we can also strengthen our respiratory tract and protect our health.

8 types of food to enhance immunity and strengthen respiratory tract

In order to avoid catching a cold in an environment with a large temperature difference between day and night, in addition to keeping the body warm at all times, you can also increase immunity and reduce the risk of infection through daily eating habits. Nutritionist Wu Mengjie from Luodong Boai Hospital said that the following 8 types of food can help improve immunity, strengthen the respiratory tract, and build a healthy physique:

1. Omega-3: The secret weapon to boost immunity

Omega-3 fatty acids are key components of the immune system. They not only reduce chronic inflammation in the body, but also enhance the activity of white blood cells, making us more resistant to invading pathogens. It can be said that Omega-3 is not only the backing of our immunity, but also an indispensable part of a healthy life.

A lack of this important nutrient in your diet may not only lead to skin sensitivity but also weaken your immune system. Since the human body cannot synthesize Omega-3, it must be obtained from food. It is recommended to enjoy deep-sea fish such as mackerel, salmon, tuna and saury at least 3 times a week, and consume high-quality foods rich in Omega-3 fatty acids such as seaweed, nuts, flax seeds, flaxseed oil and perilla oil every day.

2. Vitamin C: The best choice for boosting immunity

Vitamin C is an important aid in strengthening the immune system. It can increase the activity of immune cells in the body and help fight pathogens. However, since vitamin C is water-soluble, easily lost in water, and the human body cannot synthesize it on its own, we need to supplement it through diet. It is recommended to consume at least two servings of fresh fruit every day to reach the recommended daily intake of 100 mg of vitamin C for adults (one serving of fruit = a fist-sized orange/apple/orange = 1/2 guava = one and a half kiwis = 10 strawberries, people can mix and match as they like).

At the same time, please pay attention to the sensitivity of vitamin C to heat, light, and acid and alkali. When purchasing fresh fruits and vegetables, they should be stored in a cool place, consumed as soon as possible, and local seasonal fruits should be given priority to ensure the best nutritional value.

3. Beta-carotene: A colorful shield to protect your health

β-carotene is the precursor of vitamin A. Together with fat-soluble vitamin A, it is a small soldier that protects the health of our mucous membranes. Orange-red vegetables and fruits, such as carrots, red and yellow bell peppers, and beef tomatoes, are rich in beta-carotene. This nutrient not only helps maintain healthy vision, but also has antioxidant and free radical scavenging effects, thereby preventing cancer, delaying aging and other benefits. β-carotene strengthens our body's first line of defense, preventing the invasion of bacteria and viruses.

It is recommended to consume 1.5 to 2 bowls of various vegetables and 2 to 3 different sized fruits every day. Through a rainbow of fruit and vegetable diet (including red, orange, yellow, green, black, white and purple foods), you can consume rich vitamins, minerals and phytochemicals to help you maintain a healthy immune function.

4. Zinc: Guardian of Body Cells

Zinc is an important mineral that is involved in the replication, division and repair of body cells and helps maintain the integrity of skin and mucous membrane tissues. When the intake is insufficient, cells cannot divide normally, resulting in the body's inability to effectively resist foreign pathogens, which in turn causes a decrease in immunity.

It is recommended to supplement zinc by consuming seafood such as oysters, shrimps, etc., or by choosing foods such as nuts and eggs.

It is recommended to supplement zinc by consuming seafood such as oysters, shrimps, etc., or by choosing foods such as nuts and eggs.

5. Vitamin D: The guardian of immunity

In addition to maintaining healthy bones, teeth, and muscles, vitamin D has been shown to boost immunity and reduce the risk of viral infections. It is recommended to consume more vitamin D from plant sources, such as black fungus and various mushrooms (such as shiitake mushrooms, button mushrooms or mushrooms, etc.), as well as vitamin D from animal sources, such as salmon, saury, tilapia, duck meat, eggs and pork liver. Also, remember to get outside more often and enjoy the sun so your skin can produce more vitamin D, which is essential for maintaining a healthy immune system.

6. Vitamin E: The key to enhanced protection

Vitamin E not only has the effect of enhancing immunity and reducing the risk of infection, but also can effectively protect the body from disease. It is recommended to use more vegetable oils rich in vitamin E, such as sunflower oil and black sesame oil, to cook food. This will not only enhance immune protection, but also obtain the multiplier effect of other nutrients such as selenium. At the same time, don’t forget to eat a tablespoon of nuts every day. These nuts are rich in vitamin E, which can effectively enhance the body’s resistance and make you healthier and more energetic.

7. Catechins: a powerful tool for protecting immune recovery

According to research by the immunology research team of Kyoto Medical University in Japan, catechins can bind to the spike protein of the virus, helping to weaken the virus's ability to infect cells. The experiment also showed that catechins can quickly reduce the activity of viruses in saliva in test tubes, making them very effective in preventing infection and promoting immune recovery. It is recommended to drink some unsweetened green tea, eat some dark chocolate, and supplement with foods rich in catechins such as cranberries every day. Let catechins become your weapon to protect your immune system, giving your body stronger resistance and keeping it away from diseases.

8. Probiotics: Strengthen intestinal health and enhance immunity

Clinical studies have shown that when the intestines are adequately filled with probiotics, they can repair the intestinal mucosa and improve intestinal permeability, thereby effectively preventing bacteria, viruses and toxins from entering the blood and further reducing the response of the immune system. It is recommended that people who wish to enhance their immunity consult a professional doctor or nutritionist before taking probiotic supplements. By supplementing with probiotics, you can reduce the chance of inflammation in your body, cultivate stronger immunity, make your body more resistant and keep away from the threat of disease.

Improve your immunity and develop 3 good habits

Wu Mengjie, a nutritionist at Luodong Boai Hospital, said that in addition, to improve immunity, there are three important lifestyle principles that must be developed:

First, regular exercise:

Exercise can activate the body's normal immune response. According to research by the American College of Sports Medicine, both cardiopulmonary training and strength training can increase the circulation of immune cells, thereby reducing the risk of infection. The World Health Organization (WHO) recommends that children and adolescents should engage in at least 60 minutes of moderate exercise every day, and adults should engage in at least 150 minutes of exercise per week. For older adults with reduced mobility, balance and fall prevention activities should be performed at least three days a week. Through regular exercise, you can enhance your immunity and make your body healthier and more energetic.

Second, adequate sleep:

Studies show that sleeping less than six hours a day can increase the risk of infection. Long-term lack of sleep not only causes daytime fatigue, but also causes an imbalance in endocrine immune regulatory hormones, thereby increasing the body's inflammatory response. Therefore, it is recommended to get enough sleep for more than 7 hours every day to help establish a complete immune system function.

Third, relieve fatigue and stress:

Prolonged work and excessive stress will cause the body to secrete cortisol, which will reduce the number of lymphocytes in the immune system, thereby reducing immunity and increasing the risk of illness. DHA and EPA in omega-3 fatty acids can relieve fatigue and stress. DHA helps to increase the level of serotonin, which is also known as the "happiness factor and happy hormone". It can improve depression and relieve stress; EPA inhibits inflammatory responses and reduces excessive differentiation of immune cells and their attacks on themselves. Therefore, it is recommended to add foods rich in Omega-3, such as fish oil, to your diet to relieve physical fatigue and stress while boosting immunity.

DHA and EPA in omega-3 fatty acids can relieve fatigue and stress. DHA helps to increase the level of serotonin, which is also known as the "happiness factor and happy hormone". It can improve depression and relieve stress; EPA inhibits inflammatory responses and reduces excessive differentiation of immune cells and their attacks on themselves.

Nutritionist Wu Mengjie reminds us that through lifestyle changes, including regular exercise, adequate sleep and stress relief, we can not only enhance our immune system but also enjoy a healthier life. A diverse diet is also key, from colorful fruits and vegetables to green tea and dark chocolate, providing the body with comprehensive nutritional support to naturally enhance immunity. Also, don't forget to set aside time to be alone, relax, and explore things that interest you, and work on your health.

Finally, we should also remind you that special groups need to pay special attention to the health of their immune systems. For example, cancer patients with low immune system function should avoid eating raw food and ensure that food is thoroughly heated and cooked. Elderly people or people with diabetes need to control their sugar intake and avoid excessive intake of fat and sweets. For those who have a burden on their kidney function, they should pay attention to fruits with high potassium ion content, such as kiwi and strawberry. They can choose fruits with lower potassium ion content, such as guava or orange, and avoid consuming them in the form of juice.

At the same time, strengthening immunity is also very important. By consuming rich nutrients such as Omega-3, vitamin C and probiotics, from deep-sea fish to fresh fruits and vegetables, let your diet become a strong shield against diseases that come with seasonal changes!