1. Eat at least one bowl of cereals every day. Grain rice, coarse grain bread and whole wheat products are rich in B vitamins and minerals because they are not refined. B vitamins include B1, B2, folic acid (B3), pantothenic acid (B5) and B6, which participate in energy metabolism in the body and also regulate the human immune system.
2. Ingest high-quality protein. Proteins are the main components for building and repairing cells and tissues in the body. The immune system also needs proteins to function normally. Each person should take 3-8 parts of high-quality protein every day. High quality animal proteins include lean meat, chicken, seafood, low-fat milk and eggs; Plant protein can be obtained from beans and nuts.
3. Fat intake is not excessive. Eating too much fat, such as fried food, will suppress immune function.
4. Eat fruits and vegetables of various colors. Eat at least 3-5 parts of vegetables and 2-4 parts of fruits every day, match them with a variety of colors of vegetables and fruits, and absorb different nutrients, which can improve the antioxidant capacity. Matching method: it is recommended to add 1 portion of green vegetables to 1 portion of red, orange or yellow vegetables and fruits every day, because red, orange and yellow vegetables and fruits are rich in carotene, which will be converted into vitamin A in the body, which can protect eyes, oral mucosa and gastrointestinal tract, and help enhance the ability to defend against bacteria and viruses.
5. Take mushrooms in an appropriate amount. Mushrooms contain polysaccharide components, and studies have confirmed that they have the role of regulating and improving immune capacity.
6. Drink some yogurt in moderation. Drinking about 420 grams of yogurt every day can regulate the intestinal flora (more good bacteria than bad bacteria), improve the health of the gastrointestinal tract, and inhibit the secretion of carcinogens by bad bacteria.
7. Eat less sweets. Regular consumption of sweets will make blood sugar unstable, not only easy to get fat, but also affect the vitality of immune cells.