The stronger your immunity, the better! How to maintain normal immune function? Nutritionist reveals the "5 major nutrients" you must eat
Is your immunity too strong or too weak bad? Are immune cells too strong and afraid of “beating themselves”?
With the epidemic taking hold, many people are looking forward to strengthening their immunity to resist the invasion of COVID-19. However, whether the immunity is “too strong” or “too weak” may have adverse effects on the body? Nutritionist Gao Minmin said in a social post that the normal immune system can help the body identify foreign invaders and normal cells, and deal with internal aging, damage and mutations. However, if the immune system is “too strong”, it may harm its own cells. , and cause irreparable harm. Highly sensitive nutritionists list the pros and cons of too much/too little as follows:
Low immunity: Harmful substances easily multiply in the body and cause various types of diseases. If you are infected with COVID-19, the virus will multiply in the body, which may lead to severe infection and increase the mortality rate.
Normal immunity: can help identify foreign invaders and fight against foreign pathogens. You can maintain the immunity your body needs by adjusting your work and rest schedule, eating a healthy diet and exercising moderately.
Excessive immunity: Immune cells will attack your own cells, causing immune pathological damage, and may cause autoimmune-related diseases such as lupus erythematosus, rheumatoid arthritis, and ankylosing spondylitis.
Building immunity starts with diet! Nutritionist reveals “5 major nutrients” you must eat every day
Nutritionist Gao Minmin pointed out that to obtain normal immunity, one should mainly take in the “5 major nutrients” in appropriate amounts. In other words, developing protection should start with diet:
High-quality protein. Protein is the main component of white blood cells and antibodies in cells. If protein intake is insufficient or of low quality for a long time, the risk of infection with bacteria and viruses will increase. Nutritionist Gao Minmin recommends that each person needs to eat 5-8 servings of protein a day, which is about the size and thickness of one and a half palms. It is best to consume it from two sources: “animal” and “plant”:
Plant-based protein sources: beans, tofu and soy products.
Animal protein sources: lean meat, chicken, fish, seafood, milk, eggs, etc.
Vegetables and fruits. Nutritionist Gao Minmin pointed out that the phytochemicals in fruits and vegetables have a protective effect on the human body. For example, the polysaccharides in black mushrooms can regulate immune function. Carrots, bell peppers, and tomatoes are rich in vitamin A, which is beneficial to protecting the eyes. Healthy mucous membranes throughout the nose, mouth and gastrointestinal tract. It is recommended to consume 2-3 servings of various vegetables and 2-3 fist-sized fruits a day.
Omega-3 fatty acids. Omega-3 helps reduce “chronic inflammation” in the body and prevents immune cells from becoming overworked or imbalanced. However, Gao Min Min nutritionist explains that the human body cannot produce Omega-3 on its own, so it must be obtained from food. It is recommended to consume deep-sea fish, such as mackerel, saury, tuna or salmon, three times a week, or plant-based sources such as seaweed, nuts, flaxseed, linseed oil, and perilla oil.
Whole grains and cereals. Nutritionist Gao Minmin said that non-refined cereals are rich in vitamin B complex, as well as various minerals and dietary fiber. In particular, vitamins B2, B5, B6, and folic acid are beneficial to immune functions such as maintaining cell mucosal health and producing antibodies. It is recommended to eat at least one bowl of brown rice, five-grain rice or oatmeal among the three meals a day instead of refined white rice, white noodles, white bread, toast, etc.
Good bacteria/probiotics. Highly sensitive nutritionists explain that good bacteria can adjust gastrointestinal health, regulate immunity and reduce the chance of disease.
Fermented dairy products such as yogurt and yogurt can convert most of the lactose that can easily cause allergies into lactic acid, and can also break down the nutrients of dairy products into small molecules for easier absorption by the body. It is recommended to drink 1-2 250ml bottles of yogurt or small boxes of yogurt every day, and then supplement the good bacteria needed by the body through other foods such as natto and Korean kimchi.
Finally, nutritionist Gao Minmin reminds the public that if you have autoimmune diseases or are born with insufficient immunity, you should consult a doctor or nutritionist during the epidemic to obtain dietary or lifestyle guidelines that are suitable for you. In addition, you must consult a medical unit before administering the COVID-19 vaccine to ensure that the administration process is safe and to avoid serious side effects.
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