Imagine your neighbor, Uncle Zhang, a kind retired old man whose life seems to have been plagued by frequent colds and minor illnesses in recent years. In a casual chat, he revealed that he goes to the hospital almost every month. This not only affected his quality of life, but also made him feel extremely troubled and uneasy. You may be thinking, what does this have to do with me? But the truth is, as we get older, each of us may be in the same situation as Uncle Zhang. So, the question arises: what can we do to avoid this?
Goalkeeper of Immunity: Know your defenses
The immune system is our body's defense mechanism, and its task is to recognize and fight off foreign invaders, such as viruses and bacteria. In this section, we'll explore how the immune system is fundamentally made up and how it works, and why it's essential for our health.
Composition of the immune system
White blood cells (white blood cells): These are the main fighters of the immune system. They patrol the bloodstream and other tissues of the immune system in search of foreign invaders.
Antibodies: These are proteins produced by the immune system that recognize and neutralize foreign substances.
Lymphatic system: This includes lymph nodes and lymphatic vessels, which help carry immune cells and filter out foreign bodies from body fluids.
Bone marrow: Where white blood cells are produced.
Spleen: Helps filter blood and store white blood cells and other immune molecules.
The process of the immune response
The immune system activates when foreign microorganisms, such as viruses or bacteria, enter the body. White blood cells recognize and attack these foreign invaders while remembering their characteristics in order to respond more quickly in the future.
Key foods for immunity boosting
1. The power of vitamin C: More than just colds
Vitamin C has long been hailed as an important element in boosting immunity. Not just lemons or oranges, many fruits and vegetables such as strawberries, kiwis, tomatoes, and bell peppers are excellent sources of vitamin C. A key role of vitamin C is to promote the production of white blood cells, which play a vital role in fighting off infections. In addition, vitamin C is also a powerful antioxidant that helps fight cell damage caused by free radicals.
2. Zinc: The invisible guard of the immune system
Zinc is an essential trace element for maintaining immune health. It plays a key role in cell division, wound healing, and immune response. Pumpkin seeds and oysters are excellent sources of zinc, but it's also found in red meat, poultry, legumes, and whole grains. An interesting fact is that zinc cannot be stored in the body, so we need to obtain it consistently through our daily diet.
3. Antioxidant-rich green magic: vegetables
Dark green vegetables such as spinach and kale are rich in antioxidants that help the body fight inflammation. Inflammation is a key factor in many chronic diseases and can also weaken the immune system. These vegetables are also rich in vitamins A and C, as well as dietary fiber, which is essential for gut health.
4. The Power of Probiotics: More than just good digestion
Probiotic foods such as yogurt and fermented soy products such as tofu and evaporated milk have a significant effect on boosting immunity. The gut is a major part of the immune system, and a healthy gut flora is essential for maintaining overall immune health. Probiotics help balance the intestinal flora and strengthen the body's resistance to harmful pathogens.
"Nutrition Chorus": Wisdom Matching, Helping Immunity
On the road to boosting immunity, the right food mix is crucial. Not only do we need to eat the right foods, but we also need to learn how to combine them wisely in order to maximize the absorption and utilization of nutrients.
1. The perfect partner for vitamin C and iron:
Vitamin C significantly improves the absorption of iron, especially plant-based iron.
For example, orange or lemon juice paired with spinach or beans is not only delicious, but also improves iron absorption.
2. Enhances Protein Absorption:
Paired with different sources of protein, such as soy products and nuts, you can ensure that you get all the essential amino acids.
For example, tofu with almonds not only enriches the taste experience, but also provides complete protein.
3. Antioxidants and Healthy Fats:
Antioxidants, such as β-carotene in carrots, are consumed along with healthy fats, such as the unsaturated fats found in avocados, to help improve nutrient absorption.
Try making a salad with carrot sticks and avocado that is both delicious and healthy.
4. Cook with caution to preserve nutrients:
Over-processing or cooking destroys the nutrients in food.
For example, steaming rather than frying maximizes the nutritional value of the food.
5. Balance Acidic and Alkaline Foods:
Maintaining a balance of acidic and alkaline foods in your diet helps maintain a healthy pH level in your body.
This can be achieved by combining alkaline foods, such as vegetables, and acidic foods, such as meat.