COVID-19 and influenza are "double epidemic attacks"! Nutritionist: 7 must-eat nutrients to "strengthen immunity"
As the weather gradually turns cooler, experts are also worried about the “double epidemic attack” of COVID-19 and influenza viruses, which will seriously damage people’s health. Nutritionist Gao Minmin called in a social post that as the influenza virus epidemic season approaches, the first priority is to protect the health of yourself and your family through correct dietary intake. It is recommended to include the following 7 nutrients in the diet to maintain basic immunity and protect against double epidemics:
1. Vitamin C
Vitamin C can increase the activity of immune cells in the body that fight against germs, helping to shorten the course of the disease. However, vitamin C is a “water-soluble” vitamin that is easily lost and the body cannot synthesize it by itself, so it needs to be supplemented through continuous intake. It is recommended to take in 100mg of vitamin C every day to supplement, such as 1 guava, 1 willow, 10 strawberries, 2 kiwi fruits, and at least 2 servings of fresh fruits.
2. Vitamin B complex
Insufficiency of B complex may lead to a weakened immune system and a decrease in lymphocytes. Take vitamin B1 as an example. It helps maintain normal nerves, avoid depression, anxiety, eliminate fatigue and increase energy. It can also promote carbohydrate metabolism and help control weight.
Vitamin B2 helps delay aging, assists in the metabolism of iron, and can also promote the oxidation and decomposition of sugars, proteins, and fats, which is essential for the health of skin, mucous membranes, and hair. If it is lacking for a long time, symptoms such as cognitive function decline and depression may easily occur.
The main function of vitamin B3 is to provide energy for the normal operation of cells. It is a synthetic raw material for the “coenzyme” required to activate more than 50 different metabolic pathways throughout the body. When lacking, it may cause depression, anxiety, bipolar disorder, sensory disorders and other problems.
3. Vitamin E
Vitamin E can strengthen the immune system and reduce the risk of infection. It is recommended to consume vegetable oil containing vitamin E and cook fresh food containing “selenium” to supplement each other and increase protection.
4. Vitamin D
Vitamin D has the effect of activating the immune system in the body. The increased concentration of vitamin D in the body will help reduce the risk of viral infection. It is recommended to supplement more mushrooms and eggs, and to go outdoors and bask in the sun more.
5. Polyphenols
Such as blueberries, cranberries, etc., which help to resist oxidation, scavenge free radicals and regulate the immune system, allowing the body to take correct steps to fight against influenza.
6. β-carotene
Vitamin A and beta-carotene are the foundation for protecting the health of mucous membranes. In addition, heating and cooking foods containing beta-carotene with oil can increase absorption, help repair mucous membranes, and reduce the chance of pathogenic bacteria entering the body. In particular, orange-red fruits and vegetables include: carrots, yellow bell peppers, and tomatoes. The beta-carotene in them can maintain the health of the mucous membranes in the eyes, nose, mouth, lungs, and gastrointestinal tract, and prevent bacteria and viruses from invading the body. It is recommended to eat 2-3 bowls of various vegetables and 2-3 fist-sized pieces of different fruits a day.
7. Zinc
The trace element “zinc” can help T cells and natural killer cells mature and resist foreign germs. In addition to participating in cell replication, division, and repair, zinc can also help the integrity of skin and mucous membrane tissues. In addition, zinc can also shorten the course of colds and reduce symptoms. When zinc intake is insufficient, cells cannot divide normally, resulting in decreased immunity. It is recommended to supplement seafood such as oysters and shrimps, or to consume nuts, eggs, and pumpkin.
Finally, dietitian Gao Minmin reminds the public that with the arrival of the flu season, in addition to improving eating habits, there is also a large temperature difference between morning and evening during the transition between autumn and winter, so be sure to keep warm when going in and out of indoor and outdoor places. In addition, people’s physical activity decreases in autumn and winter, so they must still maintain the habit of moderate exercise, which will also help increase immunity and prevent the invasion of new coronavirus pneumonia and influenza viruses.
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