1. Protein

Protein is the material basis of the body's immune function. Insufficient protein intake affects tissue repair, reduces the local immunity of the skin and mucous membranes, weakens the ability to eliminate pathogenic bacteria, easily causes the reproduction and spread of pathogenic bacteria, and reduces the ability to resist infection.

With the improvement of living conditions, protein deficiency is no longer common, but it is more likely to occur among people who are on a diet or have a partial eclipse. After the protein contained in animal foods (including the protein contained in soybeans and their products) enters the body, it is easier to be fully utilized by the body than plant-based protein. Therefore, eat some animal foods in moderation every day.

2. Vitamin A

Vitamin A plays an important role in the body’s immune system. Vitamin A deficiency can cause keratosis and degeneration of respiratory, digestive, urinary, and reproductive epithelial cells, destroying their integrity, making them susceptible to bacterial invasion, and increasing the body's susceptibility to respiratory and intestinal infectious diseases.

Foods rich in vitamin A mainly include animal livers, such as sheep liver, pig liver, chicken liver, etc. Plant foods can only provide provitamin A carotenoids, and provitamin A carotenoids are not available in the body. Can be converted to vitamin A. Carotene is mainly found in dark green or red-yellow vegetables and fruits, such as carrots, spinach, celery, mango, sweet potato, etc. Usually, the vegetables you choose should be at least half dark vegetables.

3. Vitamin E

Vitamin E can improve the body's immune function and improve resistance to infection. Food sources of vitamin E are mainly vegetable oils, germs of plant seeds, nuts, beans and cereals.

4. Vitamin C

Vitamin C is a necessary vitamin for the human immune system. It can enhance the body's ability to fight infections in many ways. Its deficiency will reduce the function of the immune system. Vitamin C is an essential auxiliary substance for collagen synthesis and can improve the blocking effect of body tissues on foreign pathogenic bacteria. Vitamin C can also promote the production of lymphoblasts and immune factors.

Vitamin C can promote the production of interferon, inhibit the synthesis of new viruses, and has antiviral effects. Fresh vegetables and fruits are rich food sources of vitamin C. Such as fresh dates, green peppers, kiwi, spinach, hawthorn, citrus, grapefruit, strawberry, etc.

5. Iron

Iron deficiency can easily cause anemia and reduce the ability to resist infection. Foods rich in iron include: animal blood, liver, soybeans, black fungus, and sesame paste are rich in iron.

6. Zinc

Zinc has a variety of physiological functions, especially the development of the immune system and the maintenance of normal immune function. Appropriate intake of zinc can enhance the immune function of children, the elderly and some special patients, and plays an important role in the prevention and treatment of gastrointestinal and respiratory tract infections and parasitic diseases. Shellfish, red meat, animal offal, etc. are good sources of zinc.

7. Selenium

Selenium is present in almost all immune cells. Selenium supplementation can significantly improve the body's immunity. Studies in recent years have found that lower than optimal selenium intake can impair the development and function of the immune system and reduce the ability to resist infection. Studies have shown that the effects of vitamin E and selenium on the immune system are independent of each other, but giving vitamin E and selenium at the same time can have a synergistic effect in strengthening the immune response. On the contrary, simultaneous deficiency can lead to a significant decrease in immune response.

Extended information:

In the process of fighting against diseases, human immunity plays a vital role. The level of human immunity is affected by many factors, among which nutrition plays a very important role. It is the material basis for maintaining normal immune function and health of the human body.

Malnutrition can lead to impaired immune system function and reduced resistance to pathogens, thereby promoting the occurrence and development of infections. Therefore, reasonable nutrition can improve the body's immune status and enhance resistance to diseases, which is of great significance in preventing the occurrence of diseases.

Reference: People's Daily Online - Issue 334: 7 kinds of nutrients to improve immunity and prepare for the harsh winter!