A nutritionist said that if you avoid new crown and flu infections, it is recommended to take vitamins, zinc, etc., to help the body increase the activity of immune cells that fight germs, strengthen the immune system, reduce the risk of infection, and stay away from the risk of infection; the picture shows a situational picture. (Image taken from freepik)
[Sianel Iechyd / Adroddiad Cynhwysfawr]The weather is getting colder, along with the new crown and flu, and if you want to boost your immunity, as well as vaccination, nutritionist Gao Minmin shared 7 main nutrients on the Facebook page ” Nutritionist Gao Minmin”. Increases the activity of immune cells that help the body fight germs, strengthens the immune system, and reduces and avoids the risk of infection.
Vitamin C: Fresh Fruit
Vitamin C can increase the activity of immune cells that fight germs in the body, boost the immune system, and help reduce the course of the disease. However, vitamin C is a water-soluble vitamin, which is easily lost, and the body does not synthesize it automatically, so it needs to be supplemented through daily intake. Therefore, it is recommended to eat at least 2 portions of fresh fruit every day to make up for it. A daily intake of around 100mg of vitamin C is enough, such as 1 guava, 1 willow, 10 strawberries, 2 kiwis.
Please read on…
Vitamins B1, B2, B3: Cereals, soy products, oats
Group B deficiency can lead to a weakened immune system and fewer lymphocytes. Taking vitamin B1 as an example, also known as the spiritual vitamin, it can maintain normal nerves, avoid depression and anxiety, help increase vitality, promote carbohydrate metabolism, eliminate fatigue, and help control weight.
Vitamin B2, also known as the energy metabolism vitamin, can help delay ageing, assist in iron metabolism, and also assist in the oxidative breakdown of carbohydrates, proteins and fats. It is very important for the health of the skin, mucous membranes and hair, and can heal skin problems such as acne and chapped lips. If it is deficient for a long time, it is prone to symptoms such as cognitive decline and depression.
Vitamin B3 is called nicotinic acid. Its main function is to provide energy for the normal functioning of cells. This is the synthetic raw material of “coenzyme” which is required to initiate more than 50 different metabolic pathways in the body, disorders, etc.
Vitamin E: 1 small handful of nuts a day
To strengthen the immune system and reduce the risk of infection, you can usually use vegetable oil containing vitamin E to cook fresh foods that contain selenium, such as eggs and meat, which can complement each other to increase protection .
Vitamin D: drink dairy products, sun exposure
Vitamin D can activate the immune system in the body, and when the concentration of vitamin D in the body is high, it can reduce the chance of infection. You can add more mushrooms and eggs, or you can go out to bask in the sun. If there is no sunlight, you can add to your diet.
Polyphenols: Berries
Like blueberries, cranberries, etc.; it can help antioxidants, scavenge free radicals, regulate the immune system, so the body can fight the flu with the right steps. As well as berries, many fruits and vegetables contain polyphenols.
Beta-carotene: eat yellow, green and red vegetables
Vitamin A and β-carotene are the basis for protecting the health of mucous membranes. Cooking foods containing β-carotene with oil can increase absorption, help repair mucous membrane, and reduce the chance of pathogenic bacteria entering into the body. Especially orange-red vegetables and fruits, including carrots, yellow bell peppers, and tomatoes, where beta-carotene can maintain the health of the mucous membranes of the eyes, nose, mouth, lungs and gastrointestinal tract, strengthen the line first defense, and prevent the spread of bacteria and viruses Body.
It is recommended to eat 2 to 3 bowls of various vegetables and 2 to 3 different types of fruit the size of a fist a day. It is rich in vitamins, minerals, and phytochemicals, which are also closely related to immune function.
Zinc: seafood, nuts, eggs
Mature T cells and natural killer cells to protect against foreign germs. As well as being involved in cell reproduction, division and repair, zinc can also help the integrity of the skin and mucosal tissues. In addition, zinc can also shorten the course of a cold and reduce cold symptoms. When the intake is not sufficient, cells cannot divide properly, leading to reduced immunity. It is recommended to supplement with seafood such as oysters and prawns, or take nuts, eggs and pumpkin to supplement the mineral sink.
Nutritionist Gao Minmin. (Provided by Gao Minmin)
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