How to boost your immunity? Eat like a rainbow!

Written by: Li Caihong, Chief Nutrition Technician of Urumqi First People's Hospital, Member of Chinese Nutrition Society

Reviewer: Li Li, President of Xinjiang Nutrition Society, Director of Clinical Nutrition Department of the First Affiliated Hospital of Xinjiang Medical University, Chief Scientific Communication Expert of the Autonomous Region, Health Science Popularization Expert of the Autonomous Region Health Commission

Building the immune system requires the intake of various nutrients, especially protein components for synthesizing antibodies and complement, fat components needed to form immune cells and tissues, as well as nutrients such as vitamin C, β-carotene, vitamin A, vitamin E, vitamin D, vitamin B6, trace elements zinc, selenium and iron, which are closely related to the formation and function of immunity.

The international journal "Nutrients" pointed out that European countries with low micronutrient intake had a higher mortality rate during the first wave of the COVID-19 epidemic. A research team from the University of the Balearic Islands conducted an epidemiological analysis of people infected with the new coronavirus in 10 European countries and found that insufficient intake of vitamins D, C and B12, as well as the minerals iron and zinc, is associated with higher incidence or mortality, and may lead to an increase in the mortality rate from COVID-19.

How to improve immunity? There are some tips for diet, because immunity can be "eaten", and the magic weapon is a balanced diet. The Dietary Guidelines for Chinese Residents (2022 Edition) mentions that residents' daily diet should be diverse and reasonably matched. The daily diet should include cereals, potatoes, vegetables, fruits, livestock, poultry, fish, eggs, milk and legumes, with an average daily intake of more than 12 kinds of food and more than 25 kinds of food per week. The "Rainbow Diet" has the same meaning as the first dietary principle of the Dietary Guidelines for Chinese Residents (2022 Edition). Therefore, the concept of a "Rainbow Diet" (originating from foreign cancer associations) is proposed here to facilitate everyone's more intuitive understanding and practice.

Although it is called the "rainbow diet", it is actually mainly five colors. In simple terms, fruits and vegetables are roughly divided into five colors: red, yellow (orange), green, black (purple) and white. Each color represents different nutrients, so the health effects of each color of food (especially fruits and vegetables of various colors) are different. The rainbow diet advocates that while eating enough fruits and vegetables, you should also try to match the five colors to ensure that each color can be eaten throughout the day, so as to achieve a balanced nutrition.

green

Green food contains a lot of vitamins. Regular consumption can inhibit the production of melanin in the skin, effectively enhance the body's immune system, promote intestinal digestion, prevent heart disease, relieve constipation, and reduce the occurrence of stroke. Especially for the elderly, children, and people with underlying diseases, its effect is better than taking any kind of medicine.

Green foods mainly include spinach, cabbage, lettuce, aloe vera, asparagus, celery, green peppers, broccoli, cucumber, bitter gourd, broad beans, cactus, green beans, edamame, mung beans, cowpeas, peas, green apples, kiwis, etc.

Black (purple)

Black (purple) foods contain anthocyanins, which can not only help the human body resist oxidation and delay aging, but also relieve eye fatigue and enhance immunity.

Black (purple) foods mainly include black beans, black fungus, black sesame, black dates, straw mushrooms, shiitake mushrooms, walnuts, onions, eggplants, seaweed, purple cabbage, taro, black plums, black currants, purple grapes, purple sweet potatoes, mulberries, blueberries, etc.

red

The antioxidants in red foods can effectively fight free radicals in the body, promote blood circulation in the body, relieve fatigue, have anti-inflammatory effects, and have a strong protective effect on the respiratory tract and epidermal tissues. They can enhance the body's immunity, prevent colds, and fight the invasion of the new coronavirus.

Red foods mainly include tomatoes, red amaranth, cherries, hawthorn, dragon fruit, watermelon, strawberries, apples, pomegranates, hawthorns, red dates, peppers, peanuts, red beans, wolfberries, etc.

Yellow (orange)

Yellow (orange) foods are rich in carotene and vitamins, which can enhance the body's immunity and maintain eyesight. Yellow foods can also protect the lungs and digestive tract, nourish the spleen and stomach, and eating them regularly can reduce the risk of colds and cancer.

Yellow (orange) foods mainly include carrots, pumpkins, potatoes, soybeans, bean curd, ginger, corn, mangoes, cantaloupe, lemons, papayas, grapefruit, pineapples, bananas, oranges, apricots, cantaloupe, kumquats, etc.

White

White foods contain more plant polysaccharides. Studies have found that polysaccharides can stimulate and enhance the body's immune function, promote NK killing cell ability, promote antibody formation, and have a better effect on immune regulation.

White foods mainly include yam, white fungus, ginkgo, lotus seeds, lily, white lentils, almonds, pistachios, pumpkin seeds, winter melon, tofu, coix seed, white radish, shiitake mushrooms, wild rice stem, white grapes, etc.

Friends, have you learned the rainbow diet combination?