Eat to boost immunity, the rainbow diet is the most popular! Nutritionist Chen Yiwen: 7-color phytochemicals for antioxidant and immune-enhancing effects

The mask mandate has been lifted, but there are still many people walking on the streets who still wear their masks tightly, some of whom are worried about preventing other viruses. Chen Yiwen, a nutritionist at Fu Jen Catholic University Hospital, said that improving immunity is an important issue in the post-epidemic era. One can enhance one's immunity by consuming natural foods and combining it with the most popular "rainbow eating method" to effectively achieve antioxidant, antiviral and immunity-enhancing effects.

"Rainbow Diet" Anti-oxidation, Improving Immunity

Food is the source of energy for the body, but the nutritional effects of different types and colors of food are also different. "Rainbow eating" is the basic principle, which mainly refers to the colors of fruits and vegetables that are like a rainbow, which can be divided into seven colors: "red, orange, yellow, green, blue, purple, and white". Different colors contain different vitamins, minerals, fiber and phytochemicals.

Generally speaking, fruits and vegetables are rich in "phytochemicals", which refer to some compounds that exist naturally in plants. Phytochemicals are essential elements for plant growth and are also the source of colorful natural pigments and plant odors. Phytochemicals have unique colors in each plant, such as the bright red of strawberries, the white of yams, the purple of eggplants, the orange of carrots, etc. Phytochemicals can reduce the risk of cancer, promote cardiovascular health, enhance antioxidant capacity (immunity), and regulate hormones.

Nutritionist Chen Yiwen said that based on a balanced intake of the six major food groups, combined with the rainbow food selection technique, adding "multi-color" and diverse fresh ingredients to the dishes, increasing the intake of the following seven colors of natural phytochemicals, and eating to build immunity.

Based on a balanced intake of six major food groups, combined with the technique of rainbow food selection, add "multi-color" and diverse fresh ingredients to your dishes to increase the intake of seven-color natural phytochemicals and eat to build immunity.

Take seven colors of natural phytochemicals to boost immunity

1. Red: (lycopene): tomatoes, red bell peppers, beetroots, dragon fruit, cranberries, etc.

2. Orange: (carotenoids, flavonoids, zeaxanthin, lutein): carrots, yellow bell peppers, pumpkin, corn, citrus fruits, papaya, etc.

3. Green: (chlorophyll, catechins): green vegetables, green peppers, kiwi fruit, guava, tea, etc.

4. White: (polyphenols, organic sulfides): garlic, onion, mushroom, banana, yam, etc.

5. Black and purple: (anthocyanins, quercetin, resveratrol): seaweed, black fungus, eggplant, blueberry, grapes, etc.

Rainbow food selection: these two groups should pay attention

The rainbow diet emphasizes more fruits and vegetables, so patients with blood sugar and kidney diseases need to be especially careful.

Diabetes: People with blood sugar problems need to pay attention to their daily fruit intake, which should be limited to about 2 bowls per day (1 bowl each time, 2 times a day, as a snack between meals)

Kidney disease: Patients with kidney disease need to pay attention to the intake of potassium ions and avoid eating raw vegetables, vegetable soup and high-potassium fruits.

Nutritionist Chen Yiwen reminds that the detailed dosage still needs to be evaluated by a nutritionist and adjusted based on individual circumstances.

4 types of food can also help improve immunity

In addition to adopting the rainbow diet, you can also take the following other nutrients to boost your immunity:

1. High-quality protein:

Nutritionist Chen Yiwen said that protein is an indispensable raw material for cells, so we still need to eat enough "high-quality protein" every day.

2. Vitamins: Vitamins A, B, C, D, and E are mostly related to immune regulation and anti-oxidation. Rich vitamins can strengthen the immune system.

3. Omega-3 fatty acids: EPA, one of the omega-3 fatty acids, can reduce chronic inflammatory responses. You can consume it from deep-sea fish twice a week.

4. Dietary fiber: The intestine is the largest immune organ in the human body. You can supplement it with foods containing probiotics and dietary fiber to promote intestinal health, regulate immune function, and achieve all-round immunity enhancement.