We must eat vegetables, fruits and mushrooms every day, and also supplement with B-complex, multivitamins, ginseng, barley leaves and turmeric.
There are many ways to boost your immune system, but you don’t know where to start?
How to boost immunity?
The most important thing is, of course, a balanced diet, moderate regular exercise and maintain a normal rest.
In addition, increased intake of fruits and vegetables will promote the reduction of proinflammatory mediators and strengthen immune cells, which in turn will enhance resistance.
Different colors of fruits and vegetables are rich in various vitamins, minerals, dietary fiber and phytochemicals, such as vitamin A, vitamin C, iron, calcium, phytochemicals and other nutrients; dietary fiber can maintain intestinal health and enhance resistance to opportunistic invasion of germs; and phytochemicals have anti-inflammatory activity. Fruit intake per meal is about 1 fist, fruits should be washed and eaten with the peel as much as possible, you can get more nutrients; vegetable intake per meal is a little larger than a fist, you can also increase the amount.
7 Rules for Boosting Immunity
- Avoid processed foods, excessive fats, and sugary drinks
- Must eat: three bowls of vegetables and two bowls of fruits every day
- Must eat every day: fruits high in dietary fiber and vitamin C, such as guavas and kiwis
- Daily must eat: high dietary fiber vegetables, such as mushrooms
- Must eat every day: nuts
- Normal work and rest without staying up late
- Exercise more and walk more when you have time
Can supplemental carbohydrates and proteins also boost immunity?
Good carbohydrates can indirectly increase immunity. Because when muscle mass increases, basal metabolic rate increases. Studies have shown that cancer patients who regularly do muscle training and have higher muscle mass have a 33% lower risk of death.
As for good proteins like Omega-3 fatty acids, they are anti-inflammatory, regulate respiratory resistance, and prevent oxidative stress in the lungs.
Nutritional supplements that can boost immunity
Take B-complex, multivitamins, ginseng drink (to boost immunity) or green juice, barley wakame (to supplement dietary fiber, catechins, iron, phytochemicals), and turmeric in food. Multivitamins can supplement dietary deficiencies, such as zinc and iron in seafood. Women’s resistance will be weakened before the physiological period, so they can take more B-complex supplements.
Recommended by nutritionists! Ingredients that can boost the immune system
- Vitamin C: 200 mg of vitamin C per day can reduce the chance of disease infection. Representative food: two kiwi fruits.
- Vitamin E: can enhance the function of immune cells. Representative food: Cashews without seasoning.
- Vitamin A: helps protect the mucous membrane of the respiratory tract. Representative food: Groundnut.
- Anthocyanins: enhance immunity, reduce tissue damage caused by oxidative stress, stabilize collagen tissue and the nervous system, and reduce the incidence of vascular sclerosis. Representative food: Grapes and raisins.
- Allicin: It has a strong inhibitory and anti-inflammatory effect on various cocci, bacilli and viruses, and has preventive and curative effects on influenza, upper respiratory tract infections, pneumonia and tuberculosis. Representative food: Garlic.
- Radish sulfur: It has antioxidant, anti-inflammatory and other cell-protective effects. It is an indirect antioxidant that can regulate multiple antioxidant pathways without being consumed in the antioxidant process, and can also strengthen the activity of liver detoxification enzymes to help excrete toxic substances. Representative food: Cauliflower.
- Turmeric: Curcumin in turmeric is not only an antioxidant, but also an immune system booster. Turmeric can be used not only for curry, but also for stir-frying rice or vegetables.
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