The right way to enhance immunity

The immune system can build a natural barrier against pathogens and help the human body to avoid various diseases. Reducing stress and exercising regularly can help strengthen the immune system, but one of the most important ways to boost immunity is to eat. A balanced and diversified diet includes a variety of fruits and vegetables (vitamins and antioxidants for the human body), which will greatly improve the efficiency of the immune system.

The biggest enemy facing the human immune system is free radicals. Free radicals can damage healthy cells, cause gene mutations, and lead to various diseases (such as cancer). However, natural antioxidants from food can block free radicals in the body.

One of the most effective antioxidants is vitamin C. Vitamin C stimulates the immune system by reducing the effects of free radicals. Adequate vitamin C supplementation from childhood is largely associated with reduced risk of stomach, breast, colon, and prostate cancer. For smokers, vitamin C in the body will resist the damage caused by harmful substances in tobacco smoke, so the overall level of vitamin C will be reduced. Therefore, it is suggested that smokers should strengthen the intake of fruits and vegetables rich in vitamin C. Citrus fruits, peppers, tomatoes and cabbage are all rich food sources of vitamin C.

Another important antioxidant is vitamin E. Vitamin E can slow down the development of various manifestations of aging process, and enhance the body's anti infection cells. People who regularly eat foods rich in vitamin E or vitamin E supplements have an additional advantage in fighting bacteria and viruses. Vegetable oil and whole grains are good sources of vitamin E.

Moreover, carotenoids are also antioxidants that help strengthen the immune system and play an important role in the production of lymphocytes, an important cell against infection. The four most important and common carotenoids are β - carotene, lycopene, lutein and zeaxanthin, which can protect human body from infection. The best sources of carotenoids are red, yellow and orange fruits and vegetables, such as carrots, tomatoes, cucumbers and so on.

In addition, minerals can help the body to form new cells, so it can also obtain immune energy by taking mineral nutrition. In mineral nutrition, the most important immune nutrient is zinc, which plays an important role in the increase of the number of killer cells (also known as "K cells") - lymphocytes. Zinc rich foods include pumpkin seeds, red meat, grains and wheat germ. In addition to zinc, selenium also helps to increase the number of immune antibodies and stimulate the development of killer cells. However, experts do not recommend large doses of selenium supplements. Selenium rich foods include fish, grains and nuts.

Regular infection, smoking, lack of sleep, improper diet, long-term use of antibiotics, excessive pressure, environmental pollution, physical or mental work will cause certain damage to the immune system. Sometimes the immune system can not make the corresponding resistance to the virus, bacteria or other harmful substances that invade the body in time, and there is not enough energy to resist them, thus causing diseases. Toxic substances gather in the air, water, plants and other things closely related to people's daily life, and to a certain extent, they will weaken the defense ability of the human body.

Everyone has a period of decreased immunity. In our daily life, if we neglect some physical signs of the decline of immunity, it will be more difficult to deal with the disease than to implement preventive measures. If a person often has a cold (more than 4-6 times a year) or other chronic diseases such as bronchitis, herpes on the lips, fatigue, etc., it means that the person has the appearance of immune decline. Allergic diseases are also seen as diseases of the immune system. Lack of vitamins and minerals often leads to decreased immunity. Vitamin C is considered to be one of the most important nutrients to prevent diseases and reduce cell damage when diseases occur.

To have a strong body, it is necessary to have a healthy immune system. It is necessary for a person to have enough ability to resist all kinds of diseases, to provide him with a reasonable and diversified diet, and to develop a regular lifestyle such as adequate sleep, proper rest, stress relief, smoking cessation and alcohol withdrawal.

(The Pictures come from the Internet, the words from Chinese Translation )

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The right way to enhance immunity