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Nutritional diet and health: building an indestructible immune system

March 14, 2024
In today's fast-paced life, the health of the immune system has become the focus of our attention. A strong immune system can protect us from diseases, and diet is one of the important factors affecting the immune system. This article aims to explore how to build and maintain a strong immune system through reasonable dietary habits.
Basic knowledge of the immune system

The immune system is our body's defense mechanism, which protects us from infection by recognizing and eliminating foreign pathogens. The functions of the immune system include identifying self and non self substances, eliminating harmful microorganisms, and clearing dead or damaged cells. A healthy immune system can effectively combat diseases, including colds, flu, and even more serious health problems.


Key nutrients and immune system
vitamin
Vitamin C: As a powerful antioxidant, vitamin C can protect the body from free radical damage and support the function of immune cells. Common sources of vitamin C include citrus fruits, strawberries, kiwifruit, and green peppers.

Vitamin D: Vitamin D is crucial for regulating the immune system and enhancing the response of immune cells. Sunshine is a natural source of vitamin D, and foods rich in vitamin D include fish, egg yolks, and fortified foods.


Minerals
Zinc: Zinc is crucial for the development and function of the immune system, as it has antiviral effects and can support the activity of immune cells. The food sources of zinc include oysters, red meat, poultry, and beans.

Iron: Iron is essential for the normal function of many immune cells, and iron deficiency can weaken the immune system. The food sources of iron include red meat, legumes, and fortified grains.


antioxidant
Tea polyphenols and flavonoids: These antioxidants can neutralize harmful free radicals and protect body cells from damage. They are widely present in green tea, dark chocolate, and wine.
Natural antioxidants in vegetables and fruits: Natural antioxidants in vegetables and fruits, such as β- Carotenoids and vitamin E can enhance immunity. Dark vegetables and fruits rich in vitamin C are high-quality sources of antioxidants.
By consuming these key nutrients, we can provide necessary support for the immune system to maintain physical health.
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