1. Take high quality protein.
Protein is the main component to build and repair cells and tissues in the body, and the immune system also needs protein to function normally. Everyone should consume 3-8 servings of high-quality protein every day.
High-quality animal protein includes lean meat, chicken, seafood, low-fat milk and eggs; Plant protein can be obtained from beans and nuts.
2. Eat at least one bowl of whole grains every day.
Whole grain rice, whole grain bread and whole wheat products are rich in B vitamins and minerals because they have not been refined. B vitamins, including B 1, B2, folic acid (B3), pantothenic acid (B5) and B6, participate in energy metabolism in vivo and can also regulate human immune system.
Whole grains also have many unexpected beauty effects. Vitamin A, which is rich in whole grains, can keep skin and mucous membrane healthy; Vitamin B2 can prevent acne; Vitamin E can prevent skin from aging and dryness. Other ingredients, such as fatty oil, volatile oil, linseed oleic acid, etc., can moisturize the skin and make it smooth and delicate; Amino acids, cystine, etc. Can make hair black and bright; Unsaturated fatty acids can reduce cholesterol accumulated in the body, promote metabolism, make hair easy to generate, and prevent hair loss and baldness.
Eat fruits and vegetables of all colors.
Eating at least 3 ~ 5 servings of vegetables and 2 ~ 4 servings of fruits every day, with different colors of fruits and vegetables, and taking in different nutrients can enhance the antioxidant capacity.
It is suggested that 1 serving of green vegetables should be matched with 1 serving of red, orange or yellow fruits and vegetables every day, because red, orange and yellow fruits and vegetables are rich in carotene, which will be converted into vitamin A in the body, protecting eyes, oral mucosa and gastrointestinal tract, and helping to enhance the ability to defend against bacteria and viruses.
4. Drink plenty of boiled water
This can keep the mucosa in the nasal cavity and oral cavity moist; Drinking more water can also make people refreshed and energetic.
Studies have proved that boiled water has ideal physiological activity on human metabolism. Water is easily absorbed by human body through cell membrane, which enhances the activity of lactate dehydrogenase in human organs, thus effectively improving human body's disease resistance and immunity. Especially the first cup of cold boiled water in the morning is particularly important.
5. Drink tea often
Scientists found that tea contains a chemical called theanine. Because it can mobilize human immune cells to resist bacteria, fungi and viruses, and can improve human anti-infection ability by more than 5 times.
Step 6 eat mushrooms in moderation
The polysaccharide rich in mushrooms has the active components of activating human cellular immunity, promoting immunoglobulin production and lymphocyte transformation. Edible fungi can also enhance the phagocytic function of macrophages. It is found that mushrooms, Hericium erinaceus and Poria cocos all have the function of enhancing immunity.
7. Drink some yogurt in moderation
Yogurt contains a large number of lactic acid bacteria, which can inhibit the reproduction of harmful bacteria, regulate intestinal bacteria (good bacteria are more than bad bacteria), improve gastrointestinal health and inhibit the secretion of carcinogens by bad bacteria.
If the average person drinks 500ml yogurt every day, the immunity can be improved by 1 times, the number of colds will be significantly reduced, the mental and physical strength will be better, and fatigue will not be easy.
8. Eat less sweets
Eating sweets often will not only lead to loss of appetite and weakness of the spleen and stomach, but also lead to dehydration in the body, dry mouth and excessive internal heat, which is prone to upper respiratory tract infection. In addition, eating too much sugar will aggravate children's calcium deficiency and vitamin B 1 consumption, leading to weakness, sweating, decreased immunity and repeated colds.
Eating too much sugar can also lead to the production of metabolites such as lactic acid in the human body, which makes the body in a state of acidosis. In order to maintain the acid-base balance of the human body, alkaline substances such as calcium, magnesium and sodium in the body will participate in neutralization, which will reduce the calcium in children and lead to osteoporosis due to decalcification. If there is insufficient calcium in the body, there may be symptoms such as muscle sclerosis, contraction of vascular smooth muscle and disorder of the mechanism of regulating blood pressure.
9. Fat intake is not excessive
Eating too much fat, such as fried food, will inhibit immune function. Especially if you eat too much unhealthy fats such as trans fatty acids, the immune cells in your body will become "lazy" and unable to function, so you should eat less oil and salt when cooking, especially don't eat fried food.
10. More vitamins and minerals.
Vitamins and minerals can affect the number and vitality of various immune cells. Therefore, it is recommended that you eat more healthy foods such as fresh vegetables and fruits to supplement the vitamins and minerals needed by the human body.