These five nutrients are essential for improving immunity.

Diet is an important helper to recharge your immune system. In life, we should pay special attention to the following important nutrients intake.

immune defense

Protein, the “founder” of antibody formation.

In the process of human body struggling to maintain immunity from the outside world, antibody is an indispensable weapon. Protein is the basis for the formation of antibodies, the lack of protein directly affects the synthesis of antibodies, equivalent to war without knives and guns. There are a lot of protein-rich foods, milk, eggs, lean meat, soy and so on are good sources of high-quality protein.

Vitamin C, the “catalyst” for antibody formation.

Antioxidation substance vitamin C can reduce the external interference to the human cell balance, promote the formation of antibodies, and maintain normal immunity. The most abundant food containing vitamin C is fresh fruits and vegetables, such as broccoli, Chinese cabbage, tomato and so on, which are rich in vitamin C; Hawthorn, kiwifruit, papaya, strawberry and so on. However, it should be reminded that the Vitamin C is very delicate, long time heating easy to be destroyed, cooking best choice water blanch, fried quickly.

Vitamin A, the “patron saint” of the first line of defense.

Lack of vitamin A can easily lead to atrophy of mucosal epithelial cells and decrease of ciliated cells in respiratory tract. The first line of defense for external protection of human body is not effective, leading to bacteria invading the body. Vitamin A is abundant in animal foods such as animal liver and cod liver oil. The content of vitamin A in plant foods is related to color. Generally speaking, β carotene from orange and dark green fruits and vegetables (carrots, pumpkins, broccoli, spinach, etc.) can be transformed into vitamin A in human body.

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Zinc, a “good helper” for regulating immunity.

Zinc is a component of more than 100 enzymes in human body, especially for the development of immune system and the maintenance of normal immune function. There are two main types of food rich in zinc: shellfish and mushrooms, in addition, in animal liver, lean meat, pecan and other foods are also relatively rich.

Iron, the powerful backing for the formation of antibodies.

Iron deficiency can lead to a decrease in the number of immune cells, which in turn affects the production of antibodies and leads to defects in the immune response. Can eat appropriately some “replenish iron master”, if animal liver, animal blood, red meat (pig lean meat, beef, mutton). Iron supplement also has a trick: vitamin C can promote the absorption of iron, so when eating iron-rich food, eat some vitamin C rich food, can play a role in the combination of strength.

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