Diet plays an important role in improving immunity.
Human immunity mostly depends on genes, but the environment also has great influence, such as diet, sleep, exercise, stress and so on. Among them, diet has a decisive influence, because some food ingredients can help stimulate the immune system and enhance immunity. If these important nutrients are lacking, it will seriously affect the function of human immune system.
How to improve human immunity
1, to ensure adequate intake of protein. Protein is an important part of human body. Of course, it plays an important role in the human immune system. When protein is lacking, the structure and function of the immune system will be affected, and the contents and activities of various enzymes, immunoglobulins and complements involved in the body's immune response will decrease, providing opportunities for the invasion of bacteria and viruses. Therefore, in order to maintain good body resistance, attention should be paid to the intake of fish, shrimp, eggs, milk, beans and their products in daily life.
2. Eat more foods rich in vitamin C. Vitamin C can interfere with the virus invading white blood cells, activate white blood cells all over the body, enhance the phagocytosis of white blood cells to viruses, and kill germs. So eat more fresh vegetables and fruits rich in vitamin C, ensure that there are vegetables for three meals a day, eat more vegetables, and ensure that you eat fruits every day. Pay attention to the raw vegetables and fruits must be washed clean.
3. Eat more foods rich in vitamin A. Vitamin A can maintain the integrity of epithelium and mucosa epidermis, strengthen the barrier function of skin and mucosa, and make it difficult for bacteria and viruses to cross these barriers and enter the human body, thus avoiding infection. Foods rich in vitamin A are: animal liver, milk, egg yolk, dark vegetables and fruits, such as carrots, leeks, parsley, spinach, rape, fennel, sweet potatoes, tomatoes, oranges, apricots, hawthorn and so on.
4. Pay attention to the intake of zinc and iron. Among all kinds of minerals needed by human body, zinc and iron play a prominent role in human immunity. Zinc plays an important role in promoting the development of immune organs, effectively ensuring the development of thymus, normally differentiating T lymphocytes and promoting cellular immunity. In addition, zinc can also help the absorption and transportation of anti-infective vitamin A in human body. The human immune system is also sensitive to iron deficiency, which will reduce the phagocytic and bactericidal functions of phagocytes, thus making the human body susceptible to infectious diseases. Animal liver and blood are the best food sources of iron, and others such as lean meat, black fungus, sesame paste and dried fruit are also good sources of iron.
Take stock of the top ten foods that improve immunity one by one.
1, grapefruit: grapefruit is rich in vitamin C. However, at present, science has proved that people can get enough vitamin C from food to treat colds and flu, and there is no need to supplement it. But grapefruit also contains a lot of flavonoids, a natural chemical that helps to enhance the vitality of the immune system.
2, low-fat yogurt: a cup of yogurt every day can reduce the chance of catching a cold. Look at the active probiotics on the label. Some scholars believe that these probiotics can stimulate the immune system and thus fight against colds. There is also vitamin D. Recent studies have found that low levels of vitamin D easily increase the risk of colds and flu.
3. Broccoli: Broccoli is easy to see in grocery stores and foods, and it is the basic element to enhance immunity. According to a research report, chemicals in broccoli can stimulate the immune system of mice. Moreover, broccoli is nutritious and can protect the body from attack. Broccoli contains vitamin A, vitamin C and glutathione. You can add some low-fat cheese around the side dishes. Vitamin b and vitamin d can improve immunity.
4, garlic: allicin anti-infection and bacteria. The experimental results of British researchers show that eating garlic can reduce the chance of catching a cold by 2/3. People who chew garlic regularly are also less prone to colon cancer and stomach cancer. Therefore, it is recommended to eat two cloves of garlic raw every day and add some minced garlic when cooking.
5, mushrooms: promote white blood cells to fight infection. For a long time, people regard mushrooms as food to improve immunity. Now, researchers have found a reason to do this: eating mushrooms can promote the production and activity of white blood cells, making them more preventive.
6. Fish and shellfish: Selenium is antiviral. British experts pointed out that adequate selenium supplementation can increase the number of immune proteins, thus helping to clean up the influenza virus in the body. Selenium mainly comes from seafood such as oysters, lobsters, crabs and clams. Omega-3 in Atlantic salmon and other fish can help the blood to produce a large number of anti-influenza cells, and also help to improve human immunity.
7. Red wine: Most alcoholic beverages will inhibit the immune system of the human body, but red wine, on the contrary, contains some antioxidants, which is conducive to enhancing immune function and protecting the heart.
8. Sea cucumber: Sea cucumber is rich in more than 50 kinds of known medicinal components such as sea cucumber saponin and sea cucumber mucopolysaccharide, and is rich in trace elements such as SOD, collagen, "flower of life" zinc, selenium, vitamin B2, and pulse blood, and has many functions such as tonifying kidney, nourishing essence, strengthening yang, treating flaccidity, relieving fatigue and removing symptoms!
9. Oats and Barley: Oats and Barley both contain β-glucan, which has antibacterial and antioxidant effects. Eating oats and barley can enhance immunity, accelerate wound healing and help antibiotics play a better role.
10, Hawthorn: Flavonoids, vitamin C, carotene and other substances contained in Hawthorn can block and reduce the production of free radicals and enhance the body's immunity.
Methods of improving immunity
1, astragalus
The use history of traditional Chinese medicine for hundreds of years proves that Astragalus is beneficial to strengthen the immune system. Studies by the Department of Medicine of the University of Maryland in the United States also confirmed that as a common supplement in daily diet, Astragalus membranaceus has both antibacterial and anti-inflammatory effects.
Step 2 drink yogurt
A study by the American Health Association found that yogurt can reduce the level of "bad" cholesterol (low density lipoprotein LDL) and reduce the risk of urinary tract infection by 47%. Probiotics contained in some yogurts can greatly improve human immunity and disease resistance. Iodine contained in probiotics can also help regulate and balance the immune function of thyroid.
3. Drink red wine and eat blueberries
A study by Oregon State University found that resveratrol and pterostilbene (an antibacterial ingredient) contained in red wine, blueberries and red grapes, if combined with vitamin D, will build an immune defense line for you and keep you away from antibiotics and drug resistance that may be caused by antibiotic abuse.
4. Fasting
Try fasting for a day or two once in a while. Drinking without eating can protect the immune system to some extent. Researchers at the University of Southern California found that although fasting will starve some healthy white blood cells in the body, when you start eating again, the number of white blood cells will immediately rise and increase. A Japanese construction company provides employees with the opportunity to fast twice a year to promote their health.
5. Take a walk in the forest
Japanese studies have found that people living in suburbs who stare at the surrounding green landscape for 20 minutes can reduce cortisol levels by 13.4% and relieve stress. Because high cortisol level will damage the immune system function, this "forest therapy" will help improve the overall immunity.
Step 6 listen to music
Music can not only relieve pain and stress, but also improve the body's immunity, and its effect is even better than that of drugs used before operation. People who like listening to music have more natural killer cells in their bodies, so they have stronger ability to fight bacteria, infections and even cancer cells.
7. Drink coconut coffee
Coconut oil is composed of medium-chain fatty acids, which can reduce people's dependence on sugar and prevent fat from accumulating in the body, thus accelerating metabolism and improving immunity.
8.sauna
An Australian study found that sauna twice a week can halve the chance of catching a cold, but once you catch a cold, sauna can do nothing to relieve symptoms and shorten the recovery time.
9. Taste green tea
Antioxidants in green tea are not only very good "body cleaners", but also an important factor to improve human immunity. They can fight free radicals that cause weakness, and can stabilize blood pressure and protect the heart.
10, kiss
The research of new york University in the United States found that the mutual spread of microorganisms during kissing helps to strengthen the immune system, especially for pregnant women.
1 1, social
Research by the American Psychological Association found that staying away from loneliness and being in the crowd can speed up the recovery of the body. In addition, the researchers found that there is an intrinsic link between chronic diseases and loneliness. Being isolated in the living environment will double the stress and slow down the response of the immune system. People with strong social skills will have a 50% higher chance of recovery and survival when they encounter health problems.
12, regular sex life
At least once every two weeks can increase the level of immunoglobulin A by 30%. Immunoglobulin A is the main antibody against infection immunity, which can prevent pathogens from invading human body. Hugging each other in bed or watching movies together to kill time will also increase the number of T cell antibodies with disease resistance in the body.
The above introduced 12 simple methods to improve immunity, 10 foods to enhance body immunity, and how to improve immunity. People with poor immunity should pay attention to diet, exercise and emotional management. These factors are indispensable to health.