Enhance supplementation with vitamins A, C, E, D and minerals from iron, zinc from vegetables, tubers and daily meals to improve the immune system, prevent disease.
In addition to a balanced diet, limit fried, fried, grilled dishes, … we need to add vitamins and antimicrobials to increase the body’s resistance, prevent disease.
Vitamin A has added resistance and body immunity. Deficiency of vitamin A increases the risk of infection and mortality in children, the exocrine glands reduce excretion, reducing the ability to prevent bacterial penetration. Vitamin A is often found in gac, spinach, chicken liver, pig liver, beef liver, …
Vitamin E increases immunity by protecting cells from damage, increasing the body’s resistance to more powerful infections, slowing the progression of dementia (Alzheimer’s), protecting vitamin A and the fat of cell membranes from being oxidized, involved in cell metabolism. Vitamin E protects brain fats from free radicals, especially DHA and EPA omega-3 fats, which are concentrated in nerve cells. Vitamin E is found in naturally derived foods such as soybeans, bean sprouts, peanuts, barley sprouts, sunflower oil, olive oil, and dark green leafy vegetables.
Vitamin C boosts immunity, is essential for T and white blood cell immune cells, thereby increasing the function of the immune system. Lack of vitamin C, increased susceptibility to bacterial infections, increased capillary permeability, fragile vessels, dry skin. Vitamins are found in fruits and vegetables such as grapefruit, enough, tangerines, oranges, lemons, etc.
Vitamin D is a fat-soluble vitamin, which is involved in various functions of the immune, digestive, circulatory and nervous systems. In addition to sun exposure, Vitamin D is also provided by 10-20% in the diet. Therefore, every day need to sunbathe for 15-30 minutes and increase the use of foods rich in vitamin D such as fish liver, egg yolks, fish, seafood … for daily meals.
Among the B vitamins, the role of folate and pyridoxine is more noticeable. Folate deficiency slows down the synthesis of cells involved in immune mechanisms. Similar to iron deficiency, humoral immunity is less affected than cell-mediated immunity. In particular, young children and pregnant women lacking folate often accompanied by iron deficiency are two factors that cause nutritional anemia. In addition, lack of pyridoxine (vitamin B6) slows the immune function, both humoral and cellular mediators. B vitamins are found in rice bran, cereals, legumes, sesame, wheat germ, heart, liver.
Many minerals and micronutrients are involved in the immune system, of which the role of iron and zinc is studied the most.
Iron is essential for DNA synthesis and is involved in many enzymes that interfere with the breakdown process within cells. Iron deficiency, bacterial infection increased. You can add iron in mushroom, red amaranth, soybean, cow’s blood, duck egg yolk, crab, etc.
Zinc boosts immunity, helps wounds heal and helps maintain taste and smell. Zinc is involved in hundreds of metabolic enzymes in the body. Zinc deficiency children are susceptible to respiratory and digestive infections due to reduced resistance. Children often show signs of anorexia retardation, growth retardation height. Foods rich in zinc should be noted, such as meat, fish, shrimp, shellfish, milk, eggs, clams, oysters, etc.
Collected and Translated by FoodMeaning Writer