Four types of foods you must eat to improve your immunity

High-quality protein sources, dark-colored fresh fruits and vegetables, Omega-3-rich polyunsaturated fat foods, and fermented foods.

Of course, this classification is a general recommendation for the vast majority of the general population. Different dietary schools also have their own emphasis. For example, supporters of the original diet will include grass-fed animal offal as the core, while vegetarians will single out mushrooms. However, these four categories have the highest universality and are suitable for almost all people with dietary preferences.

Let’s talk about the core raw material first – high-quality protein. After all, whether it is the synthesis of antibodies or immune cells, it must be used as a “brick”. A while ago, I received a consultation from a user who had been eating boiled vegetables for three months in a row, and his protein intake was less than half of the recommended amount. Last fall, he caught three colds in a row, and each time it took half a month to get better. When he checked for serum albumin, it was only 38g/L, which is much lower than the normal standard. Later, he adjusted his diet and added an egg, a carton of milk, and 20 ounces of lean meat every day. Within two months, his whole body was in a different state of mind, and he didn’t catch a cold this year when the temperature dropped in spring. There is also a controversy to be mentioned here: many vegetarians are worried that insufficient animal protein intake will affect their immunity. In fact, as long as the combination is reasonable, soy protein and grains can achieve complementary amino acids, which can fully meet their needs. There is no need to blindly follow the trend of eating protein powder.

When many people talk about improving immunity, they think of vitamin C supplements. In fact, in addition to vitamin C, antioxidant and immune-regulating phytochemicals such as beta carotene, anthocyanins, and flavonoids are mostly hidden in dark-colored fresh fruits and vegetables. My mother was prone to bronchitis in autumn and winter for the past two years. Last year, I specifically told her to eat at least a pound of vegetables every day, half of which must be dark vegetables such as spinach, purple cabbage, and carrots, and about half a pound of fresh fruits such as oranges, strawberries, and blueberries. She didn’t cough much throughout the whole winter last year, and she didn’t even open the packaging of the cough medicine she always prepared in previous years. I should also pour cold water here: Many people find it troublesome to eat fruits and vegetables, so they just buy vitamin C effervescent tablets and drink them every day. In fact, the "Reference Dietary Nutrient Intake for Chinese Residents" clearly states that a daily intake of 100mg of vitamin C is enough for adults. As long as they eat half an orange + half a catty of green leafy vegetables every day, excessive supplementation may increase the metabolic burden on the kidneys. Some studies even show that long-term excessive vitamin C supplementation may increase uric acid levels, which is completely unnecessary.

Don’t think that improving immunity only relies on protein and vitamins. Appropriate fat is also the key to immune regulation. In particular, Omega-3 polyunsaturated fatty acids can help regulate inflammation levels in the body and reduce the consumption of inflammatory factors on immune cells. Deep-sea fish such as salmon and saury, as well as flax seeds, chia seeds, and walnuts are all good sources. I once had a user with chronic urticaria. In order to lose fat, she ate low-fat meals for more than half a year and did not dare to touch any oil. The urticaria broke out two or three times a month. Later, I asked her to add 10g of ground flax seeds to her meals every day and eat deep-sea fish twice a week. In less than three months, the frequency of her attacks dropped to once every two or three months, and the itching was much lighter. Of course, a different point of view should be mentioned here: many supporters of the ketogenic diet now advocate the intake of large amounts of this type of high-quality fat, but the mainstream nutrition community still recommends that 20%-30% of the total calories provided by fat is sufficient throughout the day. Eating too much will increase the metabolic burden and hinder immunity.

Finally, let me mention a “hidden buff” that many people have not noticed—fermented foods. After all, 70% of our body’s immune cells are concentrated in the intestinal mucosa. When the intestinal flora is stable, the immune barrier can be strong. I am used to drinking a cup of unsweetened yogurt with a handful of blueberries in the morning. Not to mention that my previous problem with diarrhea during the change of seasons has improved, and I have rarely even caught a cold in the past two years. The probiotics and metabolites in fermented foods such as natto, Korean kimchi, and fermented bean curd can help regulate the balance of intestinal flora. Many people are worried about the nitrite problem in fermented food. In fact, the nitrite content of completely fermented products produced by regular manufacturers is far lower than the national safety standards, so you can eat it with confidence. On the contrary, if you pick your own kimchi and sauerkraut, be careful to marinate them for 20 days before eating to avoid excessive nitrite levels.

Of course, there is no need to stick to these four types of food. After all, a balanced diet is the foundation of immunity. If you only eat these four kinds of food every day and you are not happy with it, it will affect your endocrine system and hinder your immunity. After all, eating well and eating happily are more effective than any supplements~