“Immunity” is the body’s defense system that It recognizes and destroys foreign substances. A strong immunity makes you less susceptible to disease. Weak immunity, disease.
The body appears these 4 phenomena, indicating that your body is very poor
1. often feel fatigue
Work often can not bring up energy, a little to do a little to feel tired. But when you go to the hospital for examination, the indicators are normal. If you take a good rest for a few days, fatigue will be relieved, but it will not last a few days again.
2. Cold and flu
When the weather becomes cooler, the season changes, you wear less clothes, or blow a gust of wind, you will immediately catch a cold and sneeze, and once you catch a cold, it takes a long time to recover.
3. Wounds are easily infected
People with low immunity also have a very obvious feature, that is, wounds are slower to recover than normal people. Even a small wound on the hand, as long as not carefully taken care of, a few days later will be red, swollen, pus, or even a week is not good.
4. gastrointestinal susceptible to disease
The human gastrointestinal function is also very strong, the general germs are not enough to cause disease! But if you eat out on the vomit and diarrhea, this indicates that your immune system is very low.
6 rules to protect your immunity
1. Eat mushrooms every day
In a research paper published in the international journal the Journal of the American College of Nutrition, researchers from the University of Florida showed that eating shiitake mushrooms every day for four weeks can effectively increase the body’s immunity and also reduce the inflammatory response.
2. Protein supplementation
Antibodies are essential for the body to fight against the external environment and to maintain its immunity. Protein is the important material basis for the formation of antibodies.
There are many protein-rich foods, such as milk (yogurt, cheese), eggs, soybeans (and soy products), poultry, lean meat, fish, shrimp, crab meat, etc., which are good sources of high-quality protein.
3. Vitamin supplementation
● Vitamin A It not only promotes the formation of antibodies, but also helps to enhance the oscillation of respiratory cilia and prevent diseases.
Vitamin A is abundant in animal foods such as liver, goose egg yolk, and cod liver oil; in plant foods, generally orange and dark green fruits and vegetables (carrots, pumpkin, broccoli, spinach, kale, mustard, etc.) provide beta-carotene, which is also a source of vitamin A.
Vitamin C promotes the formation of antibodies, and the antioxidant vitamin C reduces the disturbance of intracellular balance by external factors. Vitamin C mainly comes from fresh vegetables and fruits: broccoli, cauliflower, kale, mustard, capers, cabbage, rape, colored peppers, hawthorn, fresh dates, kiwi, papaya, oranges, strawberries, guava, etc.
● Vitamin D strengthens the immune system and may reduce the risk of multiple sclerosis cancer and diabetes, among others. Foods rich in vitamin D include: animal liver, cod liver oil, followed by relatively high levels in eggs, dairy beef, butter and saltwater fish such as herring, salmon and sardines.
4. Iron supplementation
Iron deficiency can lead to a decrease in the number of immune cells and affect antibody production. However, iron supplementation can not rely only on spinach, dried dates, fungus, etc., because the iron in plant foods is non-heme iron and has a low absorption rate.
And liver, blood, red meat and other animal foods for iron heme iron, not only high content and good absorption. Animal red meat can be eaten a little every day, animal liver 2 to 3 times a month, each time about half a tael can be.
5. Zinc supplementation
Zinc has a certain regulatory effect on immune function. Daily zinc-rich foods are mainly two categories: seafood shellfish + mushrooms, in addition to animal liver, wheat germ flour, lean meat, pecans are also more.
6. Exercise 30~45 minutes a day
The United States Appalachian State University three studies found that 30 to 45 minutes of exercise every day, 5 days a week. After 12 weeks, the body’s immune cells will increase in number, resistance is also relatively strong.
