Immunity boosting recipes

There is no universal recipe for improving immunity. The core logic is to ensure adequate intake of the three core nutrients of protein, micronutrients, and dietary fiber on the premise of meeting daily basic energy needs. There is no so-called "immunity god food". A long-term balanced diet is more stable in improving immunity than short-term extreme supplements.

A while ago, several of my friends followed the Internet celebrity's "immune meal plan": kale, avocado smoothie and boiled chicken breast every day, and gave up all staple foods. As a result, in half a month, I lost two pounds, and caught up with the flu epidemic one after another. I went to the nutrition department for follow-up consultation and found out that in order to make up for the so-called "healthy diet", I cut off half of the carbohydrates, and the protein intake was not enough. The raw materials for the synthesis of immune cells were lacking, so naturally they could not block the virus.

There are actually two mainstream directions in the industry regarding diet to regulate immunity. One is the "balanced school" that follows the dietary guidelines for residents. It is recommended to consume 250-400g of cereals and potatoes every day, 120-200g of animal protein + plant protein, 300-500g of vegetables, and 200-350g of fruit. To put it bluntly, eat a little bit of everything, don't be picky.； The other is the "anti-inflammatory diet" that has become increasingly popular in recent years. The core is to reduce the intake of refined sugar, trans fat, and overly processed foods, and supplement more Omega3, colorful fruits and vegetables, and fermented foods to reduce the body's chronic inflammation level. There is no need to think that these two schools are contradictory. They can be used together in daily eating. When I helped the elderly at home adjust their diet, I first imposed dietary guidelines and asked him to eat half a catty of whole grains every day. The elderly had bad teeth and could not swallow. Later, I combined them with anti-inflammatory foods. The idea is to mix 1/3 of quinoa or crushed oats into white rice, and occasionally add some flaxseed oil to stir-fried vegetables. The old man accepted it much better. Last winter, the whole family took turns catching a cold, but he was fine. When he went for a physical examination, his immune indicators were also within the normal range.

To be honest, there is no need to complicate the immune diet, it is enough for ordinary people to slightly adjust their daily eating habits. After all, the main raw material for core immune components such as immunoglobulins and white blood cells is protein. If the intake is not enough, it is equivalent to the guards having no weapons and naturally unable to fight. Don’t always eat white steamed buns with pickles in the morning. Add a hard-boiled egg or a cup of sugar-free soy milk, which is enough protein. ； Office workers are in a hurry and don’t have time to cook, so they carry a handful of original almonds or a small box of sugar-free yogurt in their bag as a mid-morning snack. It’s more useful than half-sugar milk tea, and it can also supplement vitamin E. There is no need to pursue imported high-end ingredients. The VC content of rapeseed at the vegetable market, which costs 3 yuan per pound, is higher than that of imported blueberries. One orange, which costs 2 yuan a day, can fully meet the daily VC demand. I used to take VC effervescent tablets every day in winter to prevent colds, but I got acid reflux in less than a week after drinking them. I switched to one orange a day, which is much more comfortable.

As for the "immune supplements" that are very popular on the market now, such as probiotics, Ganoderma spore powder, and acerola powder, the consensus in the industry is that only specific strains of probiotics have a certain immune-modulating effect on people with weak intestinal function and frequent diarrhea and constipation. Healthy people basically pass through the intestines after taking them, without any additional effects.； Tonics such as Ganoderma spore powder are indeed helpful for people who are physically weak after surgery or have low immunity after chemotherapy. However, if healthy people eat too much, they will easily get angry and increase their metabolic burden. There is no need to waste money.

I once met a reader who said that he ate 4 eggs and 2 steaks a day in order to improve his immunity. As a result, he became constipated in half a month and had to use Kesel. When he checked, the uric acid level was much higher. In fact, the more supplements, the better. If you stuff your body with too many nutrients that exceed its needs, it will put a burden on your liver and kidneys. It is equivalent to stuffing a bunch of useless luggage for your immune guards, which cannot run away. How can it block viruses?

In fact, to put it bluntly, immunity is your body’s own bodyguard. If you give it enough food and don’t mess with it, it will work better than any other folk remedies. You don’t need to copy other people’s recipes. If you feel comfortable eating, have enough energy to get up every day, and won’t get tired every time, then this is the most suitable immunity-boosting recipe for you.