The key to improving immunity is a reasonable diet.

Wang panting

The relationship between immunity and nutrition is inseparable and interrelated. Reasonable nutrition can promote the overall and effective operation of the immune system, help the human body to better prevent diseases and overcome environmental pollution and toxins. Let's share with you how to improve immunity and promote good health through dietary nutrition.

What is human immunity?

In the face of the same disease, some people are unaffected, while others are knocked down by the disease. There is a common root behind different endings, and that is the immunity of the body. Immunity is the ability of human body to identify and destroy any foreign body (virus, bacteria, etc.). ), dealing with the aging, injury, death and degeneration of their own cells, identifying and eliminating mutant cells and virus-infected cells in the body. Low immunity can lead to various diseases; Excessive immunity can lead to allergies or autoimmune diseases. Therefore, immunity is the core competitiveness of human health.

The relationship between immunity and nutrition

The main part of the immune system (about 70% of the immune system) is located in the intestine, and nutrients reach the immune organs through the intestine to promote the normal secretion of immune active substances. The relationship between some nutrients and immunity has been confirmed, including protein, vitamins and minerals. Malnutrition or overnutrition will lead to the decline of immune function, and nutritional balance is the key to improve immunity, so the normal operation of immune system must rely on reasonable nutritional support.

Improve immunity through diet nutrition

Reasonable diet means that the content and proportion of nutrients in food are appropriate, which can fully meet the needs of the body, maintain normal physiological functions and promote growth and health. It is by far the most scientific method to adjust or improve immunity through a reasonable diet. According to the Dietary Guidelines for China Residents (20 16), a reasonable diet requires us to do the following:

There are many kinds of food, mainly cereals, and 250-400 grams of cereals and potatoes are consumed every day; Average daily intake of 12 kinds of food, more than 25 kinds of food per week.

Eat a balanced diet, maintain a healthy weight and exercise every day, but don't eat too much; Do moderate-intensity physical activity for at least 5 days every week, and the cumulative duration exceeds 150 minutes; Active physical activity is best at 6000 steps a day.

Eat more fruits and vegetables, milk and soybeans, and ensure that you consume 300-500g of vegetables and 200-350g of fresh fruits every day, and eat more dairy products (equivalent to 300g of liquid milk every day).

Eat fish, poultry, eggs and lean meat in moderation. Eat 280-525g of fish, livestock and poultry meat and 280-350g of eggs every week, with an average daily intake of 120-200g.

Less salt and less oil, sugar control and wine restriction. Adults' daily salt should not exceed 6g, edible oil should not exceed 25-30g, and drinking water should not exceed1500-1700ml.

The study found that under the premise of reasonable diet, strengthening the intake of the following foods can effectively enhance the body's immunity:

The proportion of amino acids in high-quality food rich in protein and high-quality protein is close to human body, which is the cornerstone of nutritional balance and has high nutritional value. Meat, eggs, milk and beans are good sources of high-quality protein.

Foods rich in vitamins are the key to maintain strong immune function, among which foods rich in vitamins A, C and E play an important role in improving human immunity. Foods rich in vitamin A include animal liver, deep-sea fish, dark green leafy vegetables and carrots. Foods rich in vitamin C include oranges, lemons, kiwis, tomatoes and green peppers. Foods high in vitamin E include beans and nuts.

Food probiotics and prebiotics are rich in probiotics or prebiotics, which can maintain the microecological balance in human intestines and improve the immunity of the body. Probiotics are microbial communities that help digestion and absorption of nutrients, and can be ingested from foods such as yogurt, breast milk and milk powder. Prebiotics are a kind of indigestible food ingredients, which often exist in the form of oligosaccharides and naturally exist in foods with high dietary fiber such as cereals, konjac, celery and pears.

Food phytochemicals are active health-care substances contained in plants, which have anticancer, antioxidant, immunomodulatory, antibacterial and cholesterol-lowering effects. They are widely found in various cereals, beans, vegetables and fruits, such as oats, soybeans, cabbages, dark fruits and vegetables, onions and garlic.

To sum up, no medicine can replace the innate immune system with dual functions of defense and repair, and nutrition is the key to improve immunity and promote health. Therefore, we should eat reasonably in life, on this basis, ensure adequate sleep and proper exercise, develop good living habits, and achieve real health.