Our immune system is very complex, and its operation is closely related to many nutrients.
Ⅰ Protein
It is needless to say that protein is involved in white blood cells, T lymphocytes, lysozyme, etc. of our bodies. When we take protein, we should pay attention to the proportion of amino acids that make up the protein. The closer the proportion of amino acids to the human body, the higher the nutritional value. For example, fish, poultry meat and egg milk are all high-quality proteins. Soybean is also a very good source of protein for human body. It can be said that if there is no soybean, it is almost impossible for vegan people to maintain their health.
Ⅱ Fat
Although a certain amount of essential fatty acids is necessary to maintain our normal immune function, excessive fat intake will inhibit the cellular immune response. Therefore, 25~30g edible oil is enough for each person every day. If you have a cold and a fever, you should pay special attention not to eat too greasy food, such as fried food, until you get well.
Ⅲ Mineral
Iron: For many cells, iron is an important nutrient, which can activate various enzymes. In case of iron deficiency, the activity of ribonuclease decreases, and the protein synthesis of liver, spleen and thymus decreases, leading to various abnormalities in immune function. Animal liver, whole blood, poultry meat and fish are all good foods for iron supplementation.
Zinc: The maturation of human immune T cells requires the participation of zinc containing DNA polymerase. Zinc deficiency will cause atrophy of tissues and organs of the immune system, causing abnormalities in both cellular and humoral immunity. Shellfish seafood, red meat and animal viscera are excellent sources of zinc.
Copper: Copper is a component of many enzymes. The lack of copper may weaken the antibacterial activity of phagocytes and increase the susceptibility to pathogenic microorganisms. Fortunately, Chinese residents generally do not lack copper. Oysters, shellfish and nuts are good sources of copper, followed by animal livers, kidneys, cereals and beans.
Selenium: Selenium has obvious immune enhancement effect, and selenium deficiency can inhibit the immune response of the body. Selenium content in plant foods is greatly affected by the origin, and generally no additional supplement is needed. Consumers can buy some selenium rich foods according to their needs.
Ⅳ Vitamin
Vitamin A: Vitamin A can improve the anti infection ability of the body. When vitamin A is lacking or insufficient, it can have a significant impact on specific and non-specific immune functions. Animal liver and yellow, orange, red and dark green vegetables and fruits are ideal food for vitamin A.
Vitamin E: Vitamin E deficiency will cause damage to the immune function of B cells and T cells. Vegetable oil is rich in vitamin E, and generally, vitamin E deficiency will not occur.
Vitamin B6: The synthesis of nucleic acid and protein, as well as cell proliferation, requires the participation of vitamin B6. White meat, such as chicken and fish, has higher vitamin B6 content, followed by liver, egg yolk and beans.
Vitamin C: Vitamin C has a significant impact on the generation of lymphocytes in thymus, spleen, lymph nodes and other tissues and organs, and can also improve the level of other antioxidants in the human body and enhance the immune function of the body. Pepper, chrysanthemum, balsam pear, wild jujube, red jujube, citrus and other fresh fruits and vegetables are generally rich in vitamin C.
It can be seen that if we want to maintain our immune function at a good level, we need the coordination of many nutrients. This requires us to take a balanced intake of both animal food and plant food in our daily life. We should try our best to diversify the food. On average, we should take more than 12 kinds of food every day and more than 25 kinds of food every week, and mix them reasonably. This not only helps to improve immunity, but also enables us to recover from the disease as soon as possible. Scientific diet, from now on!