9 foods to boost immunity

Resistance is the body’s natural defense mechanism against external pathogens such as heat, dust, pollution, parasites, fungi, bacteria, and viruses. The stronger the resistance, the better the body’s immunity, limiting the risk of minor illnesses, infections, allergies, and cancer. Poor nutrition can easily lead to metabolic disorders. This makes the immune system less effective.

Dr. Tran Thi Tra Phuong, Department of Nutrition and Dietetics, Tam Anh General Hospital, Hanoi, recommends a scientific diet, balancing the 4 main nutrient groups (carbohydrates, protein, fat, vitamins and minerals) during the summer. Supplement foods rich in vitamins and minerals with antioxidant and anti-inflammatory properties, supporting the effective functioning of immune cells.

Foods rich in vitamin A including fish, meat, milk, eggs, carrots, sweet potatoes, cantaloupe, and dark green leafy vegetables. They have antioxidant effects, reduce the number of inflammatory reactions, enhance the body’s resistance, and prevent diseases related to inflammation. Vitamin A participates in the process of creating immune cells to help the body fight disease.

Foods rich in vitamin C such as oranges, grapefruit, tangerines, lemons, strawberries, bell peppers, kale, broccoli. Vitamin C helps strengthen resistance, improve immunity by supporting the function of many different cells in the immune system. This vitamin participates in the epithelial barrier, prevents pathogens, and prevents cell oxidation.

Foods rich in vitamin D such as salmon, mackerel, tuna, sardines, milk, orange juice and cereals. They help regulate calcium and phosphorus in the body, reducing the risk of colds and respiratory infections. The body can synthesize vitamin D when exposed to sunlight.

Foods rich in vitamin E such as whole grains, fish oil, nuts, broccoli, avocado, white radish. Vitamin E is a powerful antioxidant, fighting free radicals in the body. This vitamin can participate in about 200 biochemical reactions, contributing significantly to the functioning of the immune system. Vitamin E deficiency increases the risk of vision loss, fatigue, physical weakness, anemia, and decreased muscle tone.

Foods rich in pyridoxine (also known as vitamin B6) helps metabolize proteins, sugars and fats, and supports biochemical reactions in the immune system. Foods rich in pyridoxine include cereals, chicken, salmon, tuna, potatoes, and bananas.

Foods rich in folic acid (vitamin B9) is abundant in beans, dark green leafy vegetables, and animal liver. They help the body increase production and maintain healthy cells, contribute to strengthening the immune system, and help prevent osteoporosis, depression, anemia, muscle pain, and insomnia.

Iron rich foods such as pork, beef, chicken, sardines, oysters, clams, broccoli, kale, beans. Iron helps the body carry oxygen to cells and participates in most important functions of the body such as brain activity, cardiovascular, digestion, immune system, body temperature regulation. Iron deficiency can cause fatigue, lethargy, rapid heartbeat, pale skin or even shortness of breath.

Foods rich in zinc such as oysters, crabs, lean meats, beans and nuts. Zinc can be found in all cells in the body, supporting the immune system and metabolic functions, protein synthesis. Zinc also enhances the sensitivity of taste and smell, helps children eat better, and supports wound healing.

Foods rich in selenium mainly from animal sources such as seafood, meat and animal liver, cheese. Antioxidant effects, protect cells from free radical attacks and strengthen the immune system. People with selenium deficiency may increase the risk of diabetes, atherosclerosis, heart failure, cirrhosis, stroke, cancer.

Doctor Tra Phuong said that a healthy immune system plays an important role in health. Everyone should get enough sleep, drink enough water, exercise regularly, exercise moderately, work and rest appropriately, and limit alcohol consumption. Do not smoke, avoid eating dirty or unknown food, and keep your living environment clean to help strengthen your immune system.

Full vaccination is an effective method to improve resistance. Vaccines entering the body will stimulate the production of natural specific antibodies to fight against the corresponding pathogens.

An unbalanced diet and excess supplementation of vitamins and minerals can also cause metabolic disorders and even lead to some dangerous diseases. Regular nutritional check-ups, measuring body composition with the InBody 770 machine and testing micronutrients in the body with the UPLC high-performance liquid chromatography machine can determine which nutrients the body is lacking or having in excess. From there, the doctor will advise on a nutritional regimen and supplement appropriate vitamins and minerals to help increase resistance.