To strengthen immunity, how to replenish vitamin D? Experts reveal that "3 shortcuts" can be done every day

The COVID-19 epidemic continues to prolong, and the whole world is nervous, but no matter what virus or bacteria are coming, your own immunity will always be the first line of defense! Factors such as inadequate eating, psychological pressure, and emptying can cause oxidative pressure in the body, causing inflammation. When the body is chronically chronic, it will reduce immune function and be susceptible to bacterial infection and become sick.

Biomin D food: Reducing the risk of respiratory infections

Director Xu Huiyu of the Food Nutrition Center of Dong's Foundation quoted the 2019 report of the National Institute of Health Research in the UK, and combined the analysis of a total of 15 countries, 25 studies, and a study containing 10,933 people, pointing out that vitamin D can promote the protection mechanism against viral bacteria and can significantly reduce the risk of at least one acute respiratory infection (cold, flu, chest infection, etc.).

Sun Sun Supplement Vitamin D. These vitamin D foods are mostly taken

If you want to supplement vitamin D, you can go to outdoor activities and sunlight to allow the skin to receive UVB light from the sun to help synthesis in the body. But no matter how strong the sun is, it is still invalid to stay indoors through the window. Because UVB light cannot penetrate the glass, it cannot help the production of vitamin D. Therefore, it is recommended to snooze the sun for 10 to 20 minutes a day, expose the face, arms, etc. without applying anti-smooth milk, so that sufficient amount of vitamin D is synthesized in the body to reduce the risk of disease infection.

However, when the weather is cold in winter, there will be less chance of being exposed to sunlight. In addition, the body is often covered with wind. Xu Huiyu suggested that you can eat more vitamin D-rich foods, including fish, flag fish, fish, fish, sardines, fish, fish, fish, fish, fish, fish, fish, fish, fish, fish, fish, fish, fish, fish, fish, fish, fish, fish. It contains high-greasy fish, and at the same time contains proteins that are indispensable to the immune system. Among them, fish oil is also beneficial to the body's anti-inflammatory conditions; its residuals such as egg yellow, dairy products (cheese, etc.), internal organs (liver, etc.) and mushrooms (black fungus, shiitake mushrooms, etc.) also contain vitamin D.

Diet with fruits and vegetables, spices, and self-defense. Vegetables, fruits and other plant foods contain various "phytochemicals". They are natural substances that cannot be made by humans. They have anti-inflammatory, antioxidant, anti-cancer effects and can help adjust immune function. Xu Huiyu, a study published in 2010 in "Molecular aspects of medicine": Common cruciferous vegetables such as green blue cauliflower, white cauliflower, albicans, mustard vegetables, etc. can fight cancer and reduce inflammatory damage caused by ROS (active oxygen species), thereby regulating immune function.

In addition, spicy ingredients also contain a variety of phytochemicals. For example, the "organic sulfide" contained in phytochemicals such as garlic, phytochemicals and phytochemicals can be antioxidant and anti-inflammatory, making it more immune. Italian research published in Molecules in 2018 pointed out that the common "yellowin" in curry powder can increase the anti-serum in serum and reduce the secretion of inflammatory cytokines, thereby reducing the inflammation response in the body, and increasing the anti-pathogenic bacteria, which is beneficial to regulating immunity.