Five natural foods to enhance immunity and reduce illness in autumn and winter!

As the seasons change, the flu virus also becomes active. In this season of fighting for immunity, how to enhance our immunity through diet has become a topic of common concern. Today, let us explore those natural foods that can enhance immunity, so that you can be healthy and less sick in the autumn and winter.

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First of all, we need to understand that immunity is our body's first line of defense against foreign pathogens. A good immunity can not only help us resist colds and flu, but also reduce the occurrence of other diseases. A balanced diet is the foundation for improving immunity. So, what foods can help us enhance immunity?

High-quality protein: the cornerstone of immunity

Protein is the " raw material " of immune molecules. Without protein, the body's antibodies will decrease, and the immune function will also decline. The Chinese Nutrition Society recommends that light manual laborers generally need to consume (0.8-1) g of protein per body weight (kg) per day. For children, pregnant women, the elderly and other weak people, the amount can be increased appropriately.

Specifically in our daily diet, we can get it by eating 40-75 grams of livestock and poultry meat, 40-75 grams of aquatic products, 40-50 grams of eggs, 25-35 grams of soybeans and nuts, and 300 grams of milk and dairy products .

Vitamin A: Guardian of mucous membrane tissue

Vitamin A helps improve the respiratory system's ability to resist infection and is very important for maintaining the mucous membranes on the surface of the skin and respiratory tract . These mucous membranes can secrete mucus to block the invasion of pathogens and promote wound healing.

We can supplement vitamin A by eating foods such as wolfberry, egg yolk, carrot, pumpkin, etc.

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Vitamin C: The Antioxidant Warrior

Vitamin C has antioxidant, antibacterial and antiviral effects and can affect the regulation of the immune system. Studies have shown that vitamin C supplementation can shorten the duration and severity of colds.

Winter dates, kiwis, guavas, bell peppers, mustard greens , etc. are all rich sources of vitamin C. We should eat fruits every day and have vegetables at every meal.

Vitamin E: An essential immune modulator

As another important antioxidant, vitamin E also has a positive effect on the immune system. It can promote antibody production and enhance the number and activity of immune cells .

Adding nuts such as walnuts, almonds, and melon seeds to your daily diet, cooking with vegetable oils, or eating green leafy vegetables such as kiwi, spinach, and cabbage are all good ways to get vitamin E.

Zinc: The “lubricant” of the immune system

Zinc is essential for the normal functioning of the immune system. Many enzymes related to immunity require zinc for synthesis . Zinc deficiency can affect the immune function and the formation of antibodies.

An appropriate amount of zinc-rich foods such as shellfish, animal offal, and lean meat can help us maintain normal immune function. However, it should be noted that excessive intake of zinc will suppress immune function.

In this article, we introduce five major types of foods that can enhance immunity. Finally, we would like to remind everyone that the various nutrients mentioned above are actually easy to obtain from daily diet, and there is no need to rely too much on health products or supplements. Eating well, exercising well, and sleeping well are good ways to maintain a stable immune system .

Do you know any other foods that can help boost immunity? Please leave a comment in the comment section to share your experience and suggestions.