Improve immunity can eat foods containing these nutrients

Immunity to a certain extent, can help prevent the emergence of various diseases, and in the concept of a healthy regimen, it is possible to improve the immune system, but also a way to protect the health, which contain several nutrients in food, it It has to improve human immunity.

Vitamin A. Vitamin A helps enhance the skin or mucous membrane local immunity, enhance cellular immune reactivity, and promote the body to produce antibodies specific pathogenic microorganisms. Vitamin A-rich foods are mainly animal liver, plant foods provide β-carotene (which can be converted in the body into vitamin A). β-carotene found primarily in dark green or red and yellow fruits and vegetables, as carrots, sweet potatoes and so on. 

Vitamin C. Vitamin C can increase the activity of phagocytes, and participate in the synthesis of immune substances, promote the body to produce interferon, thereby enhancing the body's immune system. Fresh fruits and vegetables are the main source of vitamin C, such as jujube, green peppers and so on. 

Vitamin E. Vitamin E is a potent immunomodulator, can increase resistance to infection. The main sources of vitamin E include vegetable oils, nuts and beans. 

protein. Protein is the material basis for the body's immune function, some of the protein itself is immune components, such as immunoglobulins and complement the like. In addition to the familiar fish meat and eggs and other animal food, rice, flour, soybeans and other plant foods also contain protein. But animal food and soy protein products contained and are high-quality protein than vegetable protein more easily take advantage of the human body. 

fat. Fat on the immune function, depending on the type of fat intake and fat. Fat intake too much or too little, are detrimental to health, but also damage the immune system. Studies confirm that omega-3 fatty acids help reduce the incidence of autoimmune diseases. Its best food sources are salmon, sardines and other oily fish deep sea. 

iron. Iron deficiency is a common nutritional disease, can lead to anemia, lowered resistance to infection. In order to iron, to moderate eating red meat, animal offal and other iron-rich foods. 

Zinc. Zinc is a component of the human body more than 100 kinds of enzymes, development and maintain normal immune function of the immune system's role can not be ignored. Shellfish, seafood, red meat is a good source of zinc. 

Dietary fiber. Dietary fiber helps smooth postprandial blood glucose, improve the intestinal environment, the maintenance of intestinal immune function plays an important role. In general, whole grains, fruits and vegetables are rich in dietary fiber.

In addition to these nutrients, phytochemicals and some maintenance on immune function and also plays a very important role, such as polyphenols, green tea, ginkgo biloba and other foods rich; lycopene, tomatoes and other foods rich in red. It should be stressed that the dietary balance is the most important guarantee boost the immune system.

In summary, for people who want to improve immunity, we usually come from the diet can be enhanced, and the tonic method, although beneficial to human health, but we can enhance immunity for the type of food also need to be understood before selection.