1. Protein
The amino acid produced by protein decomposition is an important helper of the human immune system, which can resist the invasion of diseases and pathogens. If the intake is insufficient, the immunity of the skin and the mucous membrane will be decreased.
Compared with plant protein such as bean products, animal protein such as various red meat, milk and other amino acids are more comprehensive and have higher nutritional value. Therefore, we are not advised to take whole vegetables.
2. Vitamin A
Once vitamin A deficiency can cause keratosis of respiratory, digestive, urinary, and reproductive epithelial cells, which is easy to be invaded by bacteria.
Foods rich in vitamin A include animal liver, carrot, mango, sweet potato, spinach, and so on.
3. Vitamin E
Vitamin E is an antioxidant in the body and can improve the ability of anti-infection. Foods rich in vitamin E include vegetable oil, nuts, beans, and wheat germ.
4. Vitamin C
Vitamin has an immune function because of its rich interferon inducer.
Eat foods rich in vitamin C. Vitamin C can reduce capillary permeability, making it a barrier to prevent viruses from entering human tissues and protect organs.
The foods with higher vitamin C content include green leaf vegetables, tomatoes, cauliflower, green pepper, citrus, strawberry, kiwi fruit, watermelon, grape, etc.
5. Iron
Iron deficiency can lead to anemia, reduce the ability of anti-infection, infants, pregnant women and lactating mothers are more likely to occur. To eat some red meat, animal blood, animal viscera and other rich in heme iron food.
6. Zinc
Zinc is a component of more than 100 enzymes in the human body, especially in the development of the immune system and the maintenance of normal immune function. Shellfish, red meat, and animal viscera are good sources of zinc.
7. Selenium
Selenium exists in almost all immune cells, and selenium supplementation can significantly improve the body’s immunity. Animal liver, kidney, and seafood are the main sources of selenium.
8. Dietary fiber
The intestinal tract is the largest immune organ of the human body, dietary fiber is conducive to maintain intestinal health. Coarse cereals, sweet potatoes, celery, spinach, beans, mushrooms, and fruits are good sources of dietary fiber.
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