The nutritionist said that if you want to stay away from the virus, it is recommended to eat enough protein, eat more fruits and vegetables of different colors, a teaspoon of nuts and seeds every day, choose foods containing Omega-3, mineral zinc, and good bacteria, which can help improve immune function. Consolidation of intestinal mucosal health; schematic diagram.

(picture taken from freepik)

[Health Channel/Comprehensive Report] The weather in spring is changeable, and it is also the peak season of flu. If you are not careful, you will easily get sick, coupled with lack of sleep, and habits such as drinking, smoking, and deep-fried food, it is easy to weaken your immune system and cause health problems. Health pulls the alarm.

Nutritionist Huang Qionghui said that if you want to stay away from viruses, it is recommended to eat enough protein, eat more fruits and vegetables of different colors, a teaspoon of nuts and seeds every day, choose foods containing Omega-3, mineral zinc, and good bacteria, which can help improve immune function , Consolidate the health of the intestinal mucosa.

Huang Qionghui posted on the Facebook fan page "Huang Qionghui Nutritionist" that in order to improve protection, in addition to doing a good job of keeping warm, going to bed early and getting up early, you must start with your daily diet to improve immunity and stay away from colds.

Therefore, 6 major nutrients are listed, which can reduce free radicals in the body and reduce chronic inflammation in the body.

Please read on...

Enough protein can reduce the risk of infection

Huang Qionghui said that protein is an important element that forms body cells, repairs tissues, and antibodies, and is also an important raw material for immune cells. If protein intake is insufficient, it is easy to increase the risk of catching a cold or infection, so it is recommended to eat about one palm-sized protein with each meal. For "beans, fish, eggs and meat", you can also have a cup of milk or soy milk.

Consume a variety of fruits and vegetables to enhance antioxidant capacity

Huang Qionghui said that fruits and vegetables with multiple colors are rich in vitamins, minerals and phytochemicals, which can greatly enhance antioxidant capacity and are closely related to immune function.

●Vitamin C: Accelerates wound healing and promotes collagen synthesis, maintains the integrity of skin and mucous membranes, and avoids the invasion of viruses or bacteria. Therefore, guava, willow lantern, and kiwi fruit are all good choices.

●Vitamin A: To maintain the health of the skin and mucous membranes, you can take orange-red fruits and vegetables, pork liver, sweet potatoes, spinach, etc.

1 nut a day reduces free radicals in the body

Huang Qionghui pointed out that nuts are rich in antioxidant vitamin E, which can reduce the production of free radicals in the body and improve protection.

Foods such as cashew nuts, pistachios, sunflower seeds and peanuts are all readily available ingredients.

Moderate amount of zinc helps maintain energy

Huang Qionghui emphasized that the mineral zinc helps to maintain the normal metabolism of energy, sugar, protein and nucleic acid, and is one of the keys to the normal operation of the immune system. Seafood, shellfish, wheat germ, pumpkin seeds and beef are rich in content.

Adult men need 15 mg of zinc every day, and women need 12 mg every day.

Choose Omega-3 foods to reduce inflammation in the body

Huang Qionghui said that Omega-3 is a kind of polyunsaturated fatty acid, which cannot be produced by the human body and can only be obtained through daily diet. Among them, EPA and DHA are the most widely known; Omega-3 can help reduce chronic inflammation in the body and strengthen the immune system.

Fish species such as mackerel, saury and salmon are rich in Omega-3 and high-quality protein, and are recommended food supplements.

Replenish good bacteria every day to strengthen the health of intestinal mucosa

Huang Qionghui explained that the intestinal tract is the first hurdle for human body protection. "If the intestinal tract is well taken care of, there will be no worries about health." A healthy intestinal flora can reduce the proliferation of harmful bacteria and strengthen the health of the intestinal mucosa.

You can supplement good bacteria and protein from yogurt and yogurt, but it is recommended to choose "original flavor" so as not to consume too much sugar.

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keywords

  • cold

  • protein

  • vitamins

  • healthy diet

  • chronic inflammation

  • gut health

  • free radical

  • Spring regimen

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