Eat for stronger immunity
2014-10-01
Obtaining an adequate amount of the nutrients mentioned above and establishing a healthy lifestyle such as adequate exercise and sleep are very important in order to build a strong immune.
Our
immune system protects our body from invading pathogens (such as bacteria,
viruses and parasites) that can infect our body. It also manages and restores functions of
damaged cells. The immune system is made
up of cell tissues, blood, blood cells and organs such as the skin and lymphoid
tissue. If our immune system is weak,
the body will be easily affected by pathogenic invasion which causes infection. On the other hand, a strong immune system can
enhance our immunity and defend against pathogens.
A
good and balanced nutrition will not only build a strong immunity to defend off
invasion of pathogenic sources, minimize infection or illness.
The
function of the body’s immune system usually works optimally at adolescence and
starts to decline at around the age of 50.
However, if one does not look after their nutrition intake and stress
level, the defense capability will start to decline earlier at around the age
of 20 to 30. Factors such as UV
exposure, stress, environmental pollution, smoking and free radicals can cause
varying degrees of cell damage to the body.
Free radical causes oxidation of tissues which accelerate the rate of
degradation of cells and organs, as well as increase the risk of developing
cancer.
Protein
Protein
is made up of different amino acids linked together. It is needed to repair cells and help
production of blood cells, antibodies and hormones. Our body needs enough protein in order to
achieve the above mentioned functions.
Adults should consume 4-5 tael fresh meat, beans or its products and 1-2
serve of dairy or its products in order to obtain the recommended amount of
protein intake. In addition, meat is
rich in iron, while vegetarians can choose black beans, kidney beans, sesame
etc as their iron sources. Adequate
intake of iron can prevent iron deficient anemia which affects the body’s
immune function.
Antioxidant vitamins
Vitamins
A, C and E have antioxidant properties that can protect cells from free radical
damages. Vitamin A helps to maintain
healthy mucosal tissues such as intestinal and respiratory mucous membrane that
can help prevent invasion of pathogens.
Food sources include: pumpkin, carrots and tomatoes etc. Vitamin C help
with the activity of immune cells, but also the production infections. Food sources include: kiwi orange and
potatoes etc. Vitamin E neutralizes free
radical damages, reduces cell oxidation and promotes wound healing. Food sources include: vegetable oil and nuts etc.
Zinc
Zinc
is an essential nutrient for our immune system, is needed to maintain cells
growth and functions. Deficient in zinc
can affect the development of the immune system, hence it is necessary to
obtain adequate zinc intake. Food
sources include: oysters, beef and kidney beans etc.
Selenium
Selenium
is a potent antioxidant. Studies have
shown that selenium can be bound to protein to form seleno-proteins, which can
regulate free radicals and provide antioxidant properties to almost all cells
and tissues to minimize cells damages.
Food sources include: dairy products etc.
Additionally, our digestive tract also plays a very important role in our immune function. The human gut contains the largest lymphoid tissue. There is a great chance that we ingest in microorganism and their antigens every day. Moreover, the large intestine is our temporary stool storage and a suitable place for microorganisms to grow. Hence, keeping the intestinal tract healthy will maintain a better immune system. Probiotic and prebiotic fiber are very good for your intestine. Probiotics can increase the acidity of the intestinal tract and hence suppress the growth of bacteria. Lactobacillus Bifidobacterium can be found in lactic acid containing foods. Foods such as onions, cabbages and potatoes etc. contain prebiotic fibre which can help the growth of probiotics or good bacteria in the gut.
330 Tips provided by: Ms Grace Lam (Senior Dietitian - Centre for Nutritional Studies, School of Public Health and Primary Care, Faculty of Medicine, CUHK)
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