1. protein protein is the material basis of human immune function. Too much or too little intake will lead to decreased immunity. Therefore, we should supplement protein reasonably, which is more beneficial to our health.
Many foods we eat every day contain protein, such as rice, flour, soybeans and other plant foods and animal foods such as meat, fish (shrimp), chicken (duck), eggs and milk. Protein contained in animal food (including protein contained in soybean and its products) is easier to be fully utilized by human body than plant protein. Therefore, we can eat more animal food in moderation.
2. Vitamin A plays an important role in human immune system. Vitamin A deficiency can cause keratinization of respiratory, digestive, urinary and reproductive epithelial cells, destroy their integrity, be vulnerable to bacterial invasion, and increase the body's susceptibility to respiratory and intestinal infectious diseases.
Foods rich in vitamin A mainly include animal livers, such as sheep livers, pig livers and chicken livers. Plant food, such as carrots, spinach, celery, etc. Only vitamin A carotenoids can be provided, which can be converted into vitamin A in the body. Vegetables are best in daily meals and fruits.
3. Vitamin E Vitamin E is an antioxidant in the body and an effective immunomodulator. Vitamin e can improve the immune function of the body and improve the resistance to infection. Vitamin e supplementation can maintain the immune stress state of the elderly.
The main food sources of vitamin E are vegetable oil, germ of plant seeds, nuts, beans and cereals.
4. Vitamin C Vitamin C is an antioxidant vitamin, which is necessary for the human immune system and can enhance the human body's ability to resist infection in many ways. Vitamin C is an essential auxiliary substance for collagen synthesis, which can improve the blocking effect of body tissues on foreign pathogens. Vitamin C can also promote the production of lymphocytes and immune factors. Vitamin C can promote the production of interferon, inhibit the synthesis of new viruses, and has antiviral effect.
Fresh vegetables and fruits are rich food sources of vitamin C. Such as fresh dates, green peppers, kiwis, spinach, hawthorn, citrus, grapefruit, strawberries and so on.
5. Iron deficiency can easily lead to anemia and reduce anti-infection ability. Iron deficiency is a common nutritional disease, which often occurs in infants, pregnant women and lactating mothers.
The main food sources of iron are: animal blood, liver, soybean, black fungus and sesame paste, which are rich in iron.
6. Zinc is one of the essential trace elements for human body, and it is a component of many enzymes in human body 100. It has many physiological functions, especially the development of immune system and the maintenance of normal immune function. Proper intake of zinc can enhance the immune function of children, the elderly and some special patients, and play an important role in the prevention and treatment of infectious and parasitic diseases in gastrointestinal tract and respiratory tract.
Both animal and plant foods contain zinc, and the content of zinc in different foods is very different, and the absorption and utilization rate are also different. Shellfish seafood, red meat and animal offal are good sources of zinc.
7. Selenium is an essential trace element for human body and has a strong antioxidant effect. Selenium exists in almost all immune cells, and selenium supplementation can obviously improve the immunity of the body. Previous studies have shown that the effects of vitamin E and selenium on the immune system are independent of each other, but taking vitamin E and selenium at the same time can enhance the immune response, on the contrary, the lack of vitamin E and selenium will lead to a significant decline in the immune response.
Animal foods such as liver, kidney and seafood are good food sources of selenium.
From the above analysis, food nutrition plays a vital role in improving human immunity. Therefore, in daily life, we should pay attention to the balanced intake of various nutrients and improve immunity. In addition to nutrition, we should exercise more, keep fit, lay a good foundation for health and stay away from diseases.