As the epidemic situation intensifies, XBB becomes the mainstream virus strain! Nutritionist Gao Minmin: 8 nutrients to strengthen mucosa and prevent rupture

The CDC stated that the domestic epidemic situation is heating up and has now entered the fourth wave of the Omicron epidemic, with an actual increase of more than 20,000 confirmed cases every day. It is estimated that the epidemic will reach its peak around late June. It is worth noting that XBB has replaced BA.2.75 as the mainstream local virus strain. The epidemic is coming with great force. Nutritionist Gao Minmin recommends that in order to fight against viral variants, we need to be wary of loopholes. The first thing to do is to consolidate the health of the mucous membrane, especially to supplement the eight major nutrients, and avoid the three major landmines to prevent inflammation of the body and allow foreign viruses to take advantage of the opportunity to enter.

The mucous membrane is the first line of defense of the human body's immunity. Only a strong mucous membrane can resist the invasion of bacteria and viruses. On the contrary, an unstable mucous membrane may lead to a decrease in protection, thus allowing viruses to take advantage of the opportunity to enter. Nutritionist Gao Minmin said that it is necessary to strengthen mucosal protection in order to fight against mutated viruses. This can be done through diet, supplementing nutrients that help strengthen the mucosa and establish good health protection.

8 nutrients to strengthen mucous membrane

1. Vitamin A

Vitamin A and β-carotene are essential for protecting the health of mucous membranes. Cooking foods containing β-carotene with oil can increase absorption, strengthen mucous membrane health, and reduce the chance of pathogens entering the body. It is recommended to eat 2 to 3 bowls of various vegetables and 2 to 3 fist-sized fruits of different kinds a day. The vitamins, minerals and phytochemicals they are rich in are also closely related to immune function.

Food: carrots, red sweet potatoes, red peppers, egg yolks, sweet potato leaves, spinach.

2. Vitamin B complex

B vitamins can help repair cells and assist the immune system in fighting viruses.

Foods: whole grains, soy products, salmon, bananas.

Vitamin C can strengthen the connection between cells, resist the invasion of foreign viruses and bacteria, boost the immune system, and provide a protective shield for the body.

3. Vitamin C

Vitamin C can strengthen the connection between cells, resist the invasion of foreign viruses and bacteria, boost the immune system, and provide a protective shield for the body.

Food: Guava, strawberry, cherry tomato, citrus fruits and kiwi fruit are all abundant.

However, vitamin C is a water-soluble vitamin that is easily lost. The body does not synthesize it automatically and needs to be supplemented through daily intake. It is recommended to eat at least 2-4 servings of fresh fruit every day to supplement the intake of about 100 mg of vitamin C per day, such as: 1 guava, 1 orange, 10 strawberries, and 2 kiwis.

4. Vitamin D

A high concentration of vitamin D in the body can reduce the chance of infection. You can go outdoors more often to get some sun (if there is no sun, you can supplement it through diet.

Food: milk, dried mushrooms, black fungus, egg yolk, salmon.

5. Vitamin E

Vitamin E can combine with free radicals to protect cells from oxidative damage. It can also strongly resist oxidation, reduce inflammation, and reduce the risk of infection.

Food: egg yolks, vegetable oil, dark green vegetables.

It is also recommended to use vegetable oil containing vitamin E to cook fresh foods containing selenium (they complement each other and increase protection).

6. Zinc

Zinc helps T cells and natural killer cells mature, helping to fight foreign pathogens. In addition to participating in cell replication, division, and repair, zinc can also help maintain the integrity of skin and mucous membrane tissues. In other words, it strengthens the body's immunity and helps kill bacteria.

Food: seafood, nuts, eggs.

7. Iron

Iron has many enzymes in the human body that help eliminate free radicals, and both iron and zinc can help increase the activity of free radical-eliminating enzymes.

Food: red amaranth, pork liver, duck blood, pig blood.

Omega-3 helps reduce inflammation and prevents immune cells from becoming overworked and unbalanced. It’s just that our body cannot produce Omega-3 on its own and must be obtained from food.

8. Omega-3

Omega-3 helps reduce inflammation and prevents immune cells from becoming overworked and unbalanced. It’s just that our body cannot produce Omega-3 on its own and must be obtained from food.

Food: deep-sea fish, seaweed, nuts, vegetable oils.

You can eat deep-sea fish three times a week, such as mackerel, saury, tuna, and salmon. Or you can consume good fat foods rich in Omega-3 fatty acids such as seaweed, nuts, flax seeds, flaxseed oil, and perilla oil every day.

Avoid 3 major minefields and stay away from virus invasion

Nutritionist Gao Minmin said that in addition to vitamin supplements, it is recommended to avoid the following three major mines:

1. Fried foods: Fried foods can easily lead to an inflammatory constitution, produce free radicals, increase the body's oxidative stress, and reduce immunity.

2. Tobacco products: Whether it is smoking or secondhand smoke, you must avoid it to help maintain the health of the respiratory system.

3. Processed foods: Reduce the intake of excessive processed food additives to avoid the chance of promoting inflammation in the body.

Nutritionist Gao Minmin reminds that in addition to this, you can also drink more water to help the body maintain normal metabolism. And perform exercise three times a week to increase cardiopulmonary function. It is necessary to establish health protection to stay away from virus threats.