At the time of the severe epidemic, in addition to the basic skills of epidemic prevention, many doctors and experts also reminded that immunity is very important to fight the virus! In addition to eating less refined sugar and processed foods, is there any diet that can improve my immunity? The journal "Nutrition" pointed out that the five major micronutrients, zinc, copper, iodine, iron, and selenium, are the most important!
Xiao Jiejian, attending physician of weight management at Sanshu Orioles Clinic, mentioned on Facebook that a literature study published in the journal "Nutrient" in February this year pointed out that it is necessary to maintain the body's immune system. The 5 most important micronutrients are zinc, copper, iodine, iron and selenium. How should you consume these 5 micronutrients?
Xiao Jiejian explained that the immune system is the body's first line of defense against viruses. Lack of specific micronutrients will not only weaken the immune system, but also make it easier for viruses to change their genetic makeup and produce more different strains. The paper mentioned five nutrients that affect the immune system: zinc, copper, iodine, iron, and selenium; people with a balanced diet do not need additional supplements, but if the intake is insufficient, it will weaken the autoimmunity.
Xiao Jiejian explained that zinc is an essential component in the synthesis of DNA and RNA. If zinc is insufficient, DNA replication will be inhibited, and immune cell division will be hindered. Zinc is also responsible for maintaining the normal operation of taste. The renewal cycle of taste cells is very short, about once a month. Zinc is involved in the renewal of taste cells. If zinc is deficient for a long time, it will cause abnormal taste.
Copper can be scavenged by reactive oxygen species, reduce free radicals, inhibit viral activity. Insufficient copper uptake can cause anemia, a decrease in white blood cells and neutrophils, and a decrease in the ability of T cells to proliferate and phagocytose.
70% to 80% of the human body's iodine exists in the thyroid, which controls development, reproduction and metabolism. In upper respiratory tract infections, iodine is present in the secretions of the nasal mucosa and trachea, which can defend against viruses and stimulate the production of catalase in respiratory epithelial cells to eliminate viruses. Lack of iodine, in addition to the metabolism and immune system, the function of the whole body will have problems.
Iron is used in the body to make red blood cells and has important functions in the immune system. Iron is a key element in T cell proliferation and inhibits various viral infections, including influenza A and HIV. Excessive intake of iron can cause problems such as constipation, gastrointestinal discomfort, and even lead to iron deposition, so it should not be taken too much.
Selenium is an essential component of "glutathione peroxidase", one of the antioxidant enzymes, which can protect human cells from damage by free radicals and immune storms. Selenium enhances the function of macrophages, while in the immune system, selenium deficiency reduces the function of neutrophils, T cells, and lymphocytes.
In addition to these 5 micronutrients, Xiao Jiejian also said that the paper also discussed that B group and vitamins C, A, D also play an important role in the immune system; to promote immunity, nothing more than a balanced diet, reducing the intake of refined Sugar, processed foods, you can eat more foods containing OMEGA-3, go to bed early and don’t stay up late, eat moreDrink water, and most importantly, don't stare at the TV and watch the epidemic, because anxiety and worry can also seriously affect the immune system.
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◎ Image source/Dazhi Image/Shutterstock ◎ Source / Weight Loss Physician Xiao Jiejian
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