The change of seasons is a time to test the body’s immunity. Usually during the change of seasons, people with weak constitutions and people with low immunity are more likely to catch colds and get sick. Eating more food every day can help increase immunity and improve resistance. Only with strong food can we effectively resist external bacteria and keep our body healthy. If your immunity is low and you are prone to catching colds when the seasons change, it is recommended that you pay attention to supplementing the following nutrients to improve your body's resistance.
1. Vitamins
2. Protein
3. Zinc
1. Vitamins
Want to improve For immunity, you need to supplement foods rich in vitamins, such as vitamin A, vitamin C, and vitamin E, which can improve the body's immune function.
Vitamin A, the "patron saint" of the first line of defense. Lack of vitamin A can easily lead to the atrophy of respiratory mucosal epithelial cells and the reduction in the number of cilia. The body's first line of defense against the outside world is ineffective, causing bacteria to invade the body.
Foods rich in vitamin A: animal livers, such as pig liver, foie gras, chicken liver; milk, such as milk, mare's milk, goat's milk; fresh fruits, such as grapes, grapefruit, cherries, carrots , cabbage, tomatoes, etc.
Foods rich in vitamin A
Vitamin C, the "catalyst" for antibody formation. The antioxidant vitamin C can reduce external interference on the balance of human cells, promote the formation of antibodies, and maintain normal immunity.
Foods rich in vitamin C: fresh fruits and vegetables, such as broccoli, Chinese cabbage, tomatoes, etc. among vegetables are rich in vitamin C; fruits include hawthorn, kiwi, papaya, strawberry, etc.
Foods rich in vitamin C
Vitamin E, an effective immune modulator. Vitamin E has a strong antioxidant effect. Appropriate supplementation of vitamin E can help enhance personal physical fitness.
Foods rich in vitamin E: various vegetable oils, such as peanut oil, soybean oil, olive oil, germ oil and sunflower oil; cereal foods, such as barley and oats; egg foods, such as eggs and duck eggs , quail eggs; nut foods, such as walnuts, hazelnuts, peanuts, and pistachios.
Foods rich in vitamin E
2. Protein
Protein is the "founder" of antibody formation. In the process of the human body fighting against the outside world to maintain immunity, antibodies are an indispensable weapon. Protein is the basis for the formation of antibodies. The lack of protein directly affects antibody synthesis, which is equivalent to fighting without weapons and guns. Protein has the functions of physiological regulation, increasing body energy, enhancing one's own resistance, helping wound healing, etc., and has certain benefits for the body.
Protein-rich foods: meat, such as chicken, beef, pork, salmon, salmon, tuna, etc.; beans and their products, such as soybeans, soybeans, soy milk, tofu; eggs and milk, such as Eggs, milk, cheese, etc.
Foods rich in protein
3. Zinc
Zinc is a "good helper" in regulating immunity. Zinc is a component of more than 100 enzymes in the human body and is one of the essential trace elements for the human body. It can promote the development of the immune system and maintain the normal immune function of the body. Zinc also helps prevent the reproduction and replication of viruses, and can help reduce symptoms and shorten the duration of colds.
Foods rich in zinc: seafood, such as oysters, clams, shrimp skin, sea fish; lean meats, such as pork, beef, mutton, etc.; beans, such as soybeans, mung beans, broad beans, etc.; hard shells Fruits, such as peanuts, walnuts, chestnuts, hazelnuts, melon seeds, etc.
Foods rich in zinc
All of the above nutrients can help us improve our own resistance and reduce the risk of colds during the changing seasons. We can eat more foods rich in these nutrients, but in While supplementing nutrients, you should also pay attention to diet and nutritional balance. Of course, if you want to quickly replenish these nutrients, you can take vitamin tablets, protein powder, zinc supplement oral liquid, etc. However, it is best to take them under the advice of a doctor.
In order to improve your own resistance, in addition to supplementing your diet with nutrients, you must also pay attention to your work and rest patterns, strengthen physical exercise, etc. I would like to share with you some tips that can improve your body’s resistance and maintain a healthy body. .
1. Pay attention to cold protection and warmth
The temperature changes greatly in the seasons, and hot and cold alternate, so you should avoid taking off your coat too early. Add clothes in a timely manner according to the rise and fall of the temperature to strengthen warmth and prevent catch cold.
Especially when sleeping at night, you should also cover yourself with a quilt to prevent your abdomen from catching cold, which may cause gastrointestinal cramps, colds, runny nose and other discomforts.
2. Pay attention to exercise more
No matter when, exercising more is always good for your health. Therefore, you should actively participate in physical exercises, such as running, playing ball, climbing, swimming, rope skipping, etc., because exercise will increase the number of immune cells in the body and improve human immunity.
3. Pay attention to reasonable sleep
Many office workers often deprive themselves of sleep time due to their high intensity of work and serious overtime work. During holidays, day and night are reversed, and they overindulge and owe money. Many people suffer from "sleep debt", but they don't realize that in the long run, the number of immune cells produced by the body will decrease sharply and the function of the immune system will be reduced.
4. Pay attention to a balanced diet
It is appropriate to have a combination of meat and vegetables. The nutrition should be comprehensive and balanced. Eat a light diet, eat more vegetables and fruits, and avoid eating foods that are too cold, too hot and too hot. For spicy and greasy food, adhere to the basic principles of less oil, less salt, and less sugar. Pay attention to eating regularly and quantitatively, do not overeat, and keep it to about eight percent full.