Children's nutrition experts teach you how to customize immunity

Protein is a key food for boosting immunity

Since the outbreak of the COVID-19 epidemic, many experts have suggested that in addition to wearing masks, washing hands frequently, ventilating frequently, and maintaining social distance, it is also extremely important to strengthen dietary nutrition. Among them, protein plays an important role in maintaining good immunity. Protein is called "the most critical food to resist viruses", and it is recommended to ensure adequate protein intake during the epidemic.

Protein is a nutrient necessary for cell renewal and repair. Immune molecules are composed of protein, and protein plays an important role in the immune system. High-quality protein is easily digested and absorbed by the human body. Meat, milk and soy are recognized as high-quality proteins.

Sources of high-quality protein:
▲Fish, shrimp, lean meat (lean pork, lean beef/lamb, chicken, etc.).
▲Insist on eating one egg and a box of milk every day. Soy products (tofu, bean curd sticks, dried tofu and soy milk) are a must.
▲For infants and young children, breastfeeding should still be insisted on, and formula milk should be supplemented in time if breast milk is insufficient.

Store some fat to protect your health

When you mention fat, you think of fat meat? Don't give fat a random definition. Fat is an important nutrient that plays an important role in the growth and development of infants and young children. It is the logistical support department of the immune system. In the inflammatory response, if the anti-inflammatory-pro-inflammatory imbalance occurs, the condition will turn from mild to severe. Many lipid metabolites are involved in coordinating the balance of pro-inflammatory-anti-inflammatory responses.

Increasing the intake of ω-3 polyunsaturated fatty acids may reduce the risk of "inflammatory storm". "Inflammatory storm" is the systemic inflammatory response syndrome, which is an overactivation of the immune system caused by infection, drugs or certain diseases, which can lead to failure of various organs and ultimately threaten life. In addition. Fat-soluble vitamins A, D, and E are closely related to the activity of immune T lymphocytes. Fat can promote the absorption of fat-soluble vitamins and indirectly improve immunity.

For the immune system, the biggest challenge in the face of ever-changing pathogens is not fighting, but accurate identification. Cholesterol, a misunderstood chemical, is involved in forming sites on the surface of immune cells that recognize foreign substances.

Vegetable oils and nuts are good sources of essential fatty acids, and fish, especially deep-sea fish and fish oil preparations are sources of ω-3 polyunsaturated fatty acids.

Minerals and vitamins build a "copper wall"

Many vitamins and trace elements are closely related to immune response. Although the required amount is small, their deficiency will lead to a decrease in the body's resistance. They are the strong and powerful iron wall of the immune system. For example, vitamin A helps to maintain the health of the respiratory epithelium and resist viral infection; vitamin C helps to synthesize antibodies; zinc can ensure the normal functioning of white blood cells; and selenium deficiency can affect the function of natural killer cells.

Generally speaking, regular intake of animal offal, milk, fresh dark fruits and vegetables, seafood, nuts, mushrooms, etc. can ensure the intake of these vitamins and trace elements. Of course, if the diet is insufficient, you can also supplement with complex micronutrient preparations.

Phytochemicals are “immune magicians”

In order to improve human immunity, scientists have worked very hard. Over the past decade or so, in addition to the nutrients that people are familiar with, they have also turned various plants upside down to find other components that are not nutrients. They found that some phytochemicals, like magicians, regulate human immunity.

▲β-carotene: Mainly found in dark-colored (green, red, yellow) vegetables▲ and fruits, such as carrots, spinach, lettuce, potatoes, sweet potatoes, broccoli, cantaloupe, etc.
▲Anthocyanins: dark red, purple or blue vegetables and fruits, such as mulberry, bayberry, black currant, plum, hawthorn, purple cabbage, eggplant, ▲black rice, purple sweet potato, black beans, red beans, etc.
▲Organic sulfur compounds (such as allicin): Allium vegetables.
▲Plant sterols: cereals, beans.
▲Saponin: beans.

Don't drink water only when you are thirsty

Although drinking hot water cannot prevent COVID-19, the normal function of the mucous membrane, which is an important line of defense, cannot be separated from water.

When a virus invades, the first line of defense of the body, the cilia on the respiratory mucosa, swing toward the throat, which can cough out some mucus mixed with viruses, dust, and bacteria. The swing of the cilia on the tracheal mucosa requires water as a lubricant. The thickness and adhesion of the mucus layer are also closely related to water. The homeostasis of the probiotic flora on the mucosa also requires water to maintain. Water is the basis for maintaining the normal physiological and biochemical reactions of mucosal cells. Drink enough water, in small amounts and multiple times. Keep a water cup in hand at all times and drink a few sips. Boiled water is the best, followed by tea. Children should not drink sugary drinks and are prohibited from drinking alcohol.

The recommended total daily water intake for children aged 2-5 is 1300-1600 ml, and for school-age children aged 6-18 is 800-1400 ml (including milk, soup in meals, etc.)