These nutrients must be indispensable during the epidemic

Many people have been "trapped" at home due to the new coronavirus. The "balanced diet" is often overlooked during the days when you stay home.


Will not cheat at will. Because of the inconvenience of buying vegetables, rice noodles are refined every day, and diet is incontinent due to irregular schedules ... These practices will damage the body's immunity to a certain extent and bring viruses Come to standby.

Ensuring nutrients can keep human immune cells in optimal condition, improve immunity, and fight against epidemics. Nutrients are an important way to prevent and restore disease for health. In particular, the following nutrients must be indispensable during the anti-epidemic period.

The " essential ingredients " made of proteins and antibodies

Protein is a component of various enzymes, hormones, antibodies, and immune factors in the human body. These substances help accelerate chemical reactions in the body, regulate body functions, and fight diseases.

If the lack of intake will affect the correction of the arrangement, make the skin and mucous membrane part of the immune system decline, simply constitute the proliferation and dispersion of pathogenic bacteria, reduce the ability to resist infection.

Fish, shrimp, poultry, eggs, lean meat, milk and other animal foods have a high protein content, and their amino acid composition is more suitable for human needs, and has a high absorption and utilization rate, which is attributed to high-quality protein. In addition, soy and its products also contain high-quality protein. It is advisable to consume 15-25 grams per day, and vegetarians should increase the amount appropriately.

Vitamin A, the "natural barrier" against foreign attacks

Vitamin A helps maintain skin and mucosal integrity.

When vitamin A is sufficient, the skin and the body's protective layer (such as the gastrointestinal tract, respiratory tract, and reproductive tract epithelium) can maintain the normal anti-infective ability and resist the natural barrier effect of external invasion.

In addition, vitamin A also improves immune function through conditioning cells and humoral immunity. The effect may be related to enhancing the vitality of macrophages and natural killer cells and altering the growth or breakdown of lymphocytes.

Vitamin A is abundant in animal foods, such as animal liver and cod liver oil.

The content of Vitamin A in plant foods has a certain correlation with color. Generally speaking, β-carotene provided by orange yellow and dark green vegetables and fruits (carrots, pumpkins, broccoli, amaranth, spinach, etc.) can be converted into Dimension A.

Vitamin C , the " catalyst " of antibodies

Vitamin C has anti-oxidant effect, can reduce external disturbance to the internal balance of human cells, promote antibody composition, and maintain normal immunity.

The most abundant foods containing vitamin C are fresh fruits and vegetables, such as sweet peppers, bitter gourds, cauliflower, broccoli, and mustard. Among the fruits, dates, kiwi, cherry, pomegranate, citrus, lemon, honey pomelo and strawberry. Wait.

However, the demand reminds that vitamin C is very delicate and is easily damaged by long-term heating.

Vitamin D , the " necessities " of the immune system

Vitamin D has important effects on regulating cell proliferation and decomposition, and is closely related to the functions of the immune system and nervous system.

Some studies have suggested that the lack of vitamin D together causes the body's low immunity and the dangerous addition of infectious diseases, such as colds and upper respiratory tract infections.

Vitamin D in food is not rich, as long as cod liver oil, liver, kidney, whole milk, butter, egg yolk, fatty fish and so on.

Zinc, the " little helper " to regulate immunity

Zinc is an active element or cofactor of more than two hundred enzymes and active proteins in the body, and it has a negligible effect on the development of the immune system and the maintenance of normal immune functions.

Zinc deficiency simply constitutes low immunity, decreased appetite, and susceptibility to infectious diseases.

Zinc mainly comes from some protein-rich foods, such as shellfish, shrimp and crab, offal, meat, fish, etc. Crustaceans such as field snails, oysters, river mussels, etc. are rich in zinc. Near the seeds, sesame, sunflower seeds, pine nuts and other zinc content are also high.

Iron, the " powerful backstage " of antibodies

Iron is a component that constitutes hemoglobin, myoglobin, cytochromes, and certain respiratory enzymes, participates in the transport of oxygen in the body and arranges the breathing process, and maintains normal hematopoiesis.

Iron deficiency can lead to a reduction in the number of immune cells, which can affect the occurrence of antibodies and lead to the shortcomings of immune response.

The “Three Treasures for Blood” that are popular among the people, brown sugar, red dates, and peanuts are all plant foods, and the non-heme iron contained in them is not easily absorbed by the human body.

Iron supplementation mainly relies on heme iron in animal foods. The important origin is the "iron triangle", that is, red meat, animal blood and liver. Particularly valuable is that when the "iron triangle" is consumed with plant foods such as fruits and vegetables, beans and cereals, it can also promote the absorption of iron in these foods, killing two birds with one stone.

Dietary fiber, anti-constipation, weight control is " good helper "

Do not go out for many days, an uneven diet, reduced exercise, etc. will lead to increased constipation.

Dietary fiber can help promote bowel activity and prevent constipation. They are low in energy and have a filling effect, and can help delay gastric emptying. They are helpful in controlling appetite, laxative, and adding satiety.

Many foods are "masters" rich in dietary fiber, such as black beans, soybeans, red beans, mung beans and other legumes, fungus, kelp, wakame, tricholoma and other algae foods, millet, corn, brown rice, oats and other coarse grains. In addition, root vegetables have more fiber, such as carrots, sweet potatoes, and potato.