Painlessly upgrade immunity! Nutritionists teach 7 principles of diet: avoid the risk of secondary diagnosis
As the global epidemic gradually slows down, not only the number of tourists from Taiwan has begun to increase, but also overseas tourists are flocking out in droves. Dietitian Gao Minmin pointed out in the community that with the opening of overseas tourists and the loosening of Taiwan’s mask policy, people are more likely to ignore the importance of consolidating body protection at this time. Even if you have been diagnosed or vaccinated against COVID-19 before, it does not mean you have an “invincible star” and you may still be exposed to the risk of a second diagnosis.
Nutritionist Gao Minmin explained that it is even more important to strengthen the immunity of yourself and your family in the post-epidemic era, especially now that not only the new coronavirus, but also influenza and respiratory tract fusion viruses are looming, posing a huge threat to human health. Therefore, in order to maintain immunity in the post-epidemic era, people can take in more of the following seven nutrients to fight against the coming external threats:
1. Vitamin C
Vitamin C can increase the activity of immune cells in the body that fight against germs and boost the immune system, which is equivalent to giving the body a “protective shield”. However, vitamin C is a “water-soluble vitamin” that is easily lost and cannot be synthesized by the body automatically. It must be supplemented through daily intake.
Nutritionist Gao Minmin recommends that you should eat at least 2 servings of fresh fruit every day to make up for it. A daily intake of about 100mg of vitamin C is enough, such as 1 guava, 1 willow, 10 strawberries, and 2 kiwis.
2. Vitamin B complex
People can eat more cereals, soy products, oats and other food supplements. Insufficient intake of B complex may lead to a weakened immune system and a decrease in lymphocytes. Vitamin B2 has the effect of delaying aging and assisting in the metabolism of iron. It can also assist in the oxidation and decomposition of sugars, proteins, and fats, maintain the health of skin, mucous membranes, and hair, and improve skin problems such as acne and broken mouth. Long-term deficiency may lead to cognitive decline, depression and other symptoms.
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, schizophrenia and other problems.
3. Vitamin E
Vitamin E has the effect of strengthening the immune system and reducing the risk of infection. It is recommended to use vegetable oil containing vitamin E and cook fresh food containing “selenium” to supplement each other and increase the body’s protective effect. You can consume avocado, pumpkin, and a handful of nuts every day to supplement the required vitamin E.
4. Vitamin D
Vitamin D can activate the immune system in the body and enhance protection. When a certain amount of vitamin D concentration is maintained in the body, the risk of viral infection can be reduced. It is recommended that you supplement more mushrooms and eggs and go outdoors to bask in the sun more. If there is no sunshine outside, you can make more use of dietary supplements.
5. Polyphenols
Polyphenols have antioxidant, free radical scavenging and immune system regulating effects, allowing the body to take correct steps to fight against external sources of infection. In addition to berries, polyphenols are actually found in many fruits and vegetables.
6. Carotene
Vitamin A and beta-carotene are the foundation for protecting the health of mucous membranes, helping to maintain the health of mucous membranes in the eyes, nose, mouth, lungs, gastrointestinal tract, etc. Cooking foods containing beta-carotene with vegetable oil can help the body increase absorption and reduce the risk of pathogenic bacteria entering the body. Beta-carotene is commonly found in orange-red fruits and vegetables, including carrots, bell peppers, tomatoes, etc. It is recommended to consume 2-3 bowls of various vegetables and 2-3 fist-sized pieces of different fruits a day.
7. Zinc
Zinc foods can help T cells and natural killer cells mature and resist foreign germs. In addition, zinc not only participates in cell replication, division, and repair, it can also help the integrity of skin and mucous membrane tissues. 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, nutritionist Gao Minmin reminded the public that the severity of the epidemic in Taiwan and abroad varies. If you travel to areas with more serious epidemics, you should pay more attention to the risk of diagnosis. In addition, although Taiwan’s mask policy has been relaxed, if you want to go to medical institutions or crowded areas, or you are in high-risk groups such as those who are immunocompromised, have chronic medical conditions, or are elderly, you should wear a mask to protect yourself and others. of health.
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