As the epidemic continues, to protect yourself and reduce the risk of infection, in addition to paying attention to personal hygiene, you can also rely on dietary intake of sufficient nutrients to enhance immunity. A registered dietitian shared his experience on healthy eating, eating different natural foods, supplementing vitamins A, C and D to fight against virus invasion.
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Registered dietitian Gloria recentlyFacebookThe special page reminds the public to eat healthy to maintain immunity. In this regard, she shared that she prepared salmon for lunch, and reminded everyone to eat Omega-3-rich fish twice a week, such as salmon, sardine in tomato sauce, mackerel, etc. Produce white blood cells to resist the invasion of bacteria and viruses.
She also pointed out that vitamins A, C, E, vitamin B6, iron, and zinc are all important nutrients. For example, vitamin A can help the secretion of the upper respiratory tract mucosa and resist the invasion of bacteria and viruses through the respiratory tract; vitamin C helps white blood cells function and resist viruses. Invasion; and vitamin D can reduce the chance and severity of respiratory infections.
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Vitamin A-rich fruits and vegetables
Gloria said that vitamin A can help the secretion of the upper respiratory tract mucosa to resist the invasion of bacteria and viruses through the respiratory tract; it can also increase the number of white blood cells in the body and enhance immunity. She reminded to eat a moderate amount of orange-yellow and dark green vegetables, the carotene in them will be converted into vitamin A.
The United States Department of Agriculture (USDA) recommends that women consume 700ug of vitamin A a day, and men should consume up to 900ug. However, she reminded not to eat too much to prevent carotene from accumulating under the sebum and turning into a “yellow-faced woman”.
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Satisfy the daily need of vitamin C fruits and vegetables
Vitamin C helps white blood cells function and resist virus invasion. Gloria said that simply eating more than one serving of fruits and vegetables already has about 100 mg of vitamin C, which can meet the daily needs.
However, she reminded that taking high doses of vitamin C supplements in one go, vitamin C will be excreted in the urine; eating more than 2.000 mg is more likely to cause diarrhea, gastrointestinal discomfort, and even increase the risk of kidney stones, so ” Eating smaller meals more often is more effective. She pointed out that eating fruit rich in vitamin C once in the morning and evening has the best effect.
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Rich in Vitamin D Mushrooms
Gloria said that to reduce the chance and severity of respiratory infections, the World Health Organization (WHO) recommends that children get enough vitamin D. In addition, mushrooms also contain selenium, mushroom glucan, and shiitake mushrooms, which can help enhance immunity.
In addition, in order for the body to produce enough vitamin D, she pointed out that she should expose her arms to the sun for at least 15 minutes a day. If you can’t get enough vitamin D on a regular basis, you can get it from food. She said that some brown mushrooms on the market have been irradiated with ultraviolet light to convert ergosterol into vitamin D2. Eating one brown mushroom or a bowl of mushrooms a day is enough. She also suggested that you can buy any of the following mushrooms (including fresh shiitake mushrooms, xiuzhen mushrooms and enoki mushrooms) and put them in the sun for 1 to 3 hours to help them produce vitamin D.
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Published with permission from “Registered Dietitian Gloria – Nutri Life”.
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Written by: Chen Letong