Reasonable diet is the material basis for ensuring good immunity. Health care material Mineral elements have important physiological functions in the human body. Most of them participate in the formation of nucleic acids and enzymes and energy metabolism, maintain the integrity of immune cells, and have a certain effect on the body's specific immunity and non-specific immunity.
On the one hand, iron, selenium, zinc, and copper not only contribute to the formation of antibodies, but also promote the proliferation and activation of lymphocytes, which have a certain effect on maintaining immunity.
On the other hand, free radicals will be produced during the immune response. Iron, zinc, selenium, and copper, as components of enzymes, play an antioxidant role through enzymatic reactions.
Food Additives Mineral deficiency can cause certain diseases. When a person is in a diseased state, his appetite will be affected, thereby affecting the digestion, absorption, metabolism, and growth and development of food, which will indirectly affect the immune system.
Iron
Vitamins And Minerals Iron is an important trace element in the human body. It maintains normal hematopoietic function and participates in oxygen transport. Iron deficiency can cause fatigue, shortness of breath, dizziness, and pale complexion. Iron deficiency in children can affect growth and intellectual development and make them irritable. Iron deficiency in infants can damage their cognitive ability and irreversible neurodevelopmental damage. Long-term iron deficiency can impair muscle oxidative metabolism, reduce physical endurance and exercise ability, and affect cell-mediated immune function and reduce the body's ability to resist infection. Iron deficiency in pregnant women is related to premature birth, low birth weight, and fetal death.
Iron absorption is closely related to the body's iron nutritional status, physiological and pathological changes, and the content and form of iron in the diet. Iron exists in two forms in food: heme iron and non-heme iron. Heme iron exists in hemoglobin and myoglobin in animal foods, accounting for less than 10% of the total dietary iron, with an absorption rate of 10-40%. Absorption is little affected by dietary factors, but excessive calcium in the diet can reduce the absorption of heme iron.
Non-heme iron is mainly found in plant foods and dairy products, accounting for more than 90% of the total dietary iron. Non-heme iron needs to be separated from organic matter and reduced to heme iron before it can be absorbed. The absorption rate is less than 10%, and absorption is greatly affected by dietary factors.
Factors that promote the absorption of non-heme iron in the diet include vitamin C, organic acids, vitamin B2, vitamin A, meat factors, and increased body requirements. Factors that inhibit the absorption of non-heme iron in the diet include phytic acid, oxalic acid, tannic acid, polyphenols, excessive dietary fiber intake, calcium, zinc, soy protein, and egg yolk phospholipids. Try to play a promoting role in the diet and avoid an inhibitory effect.
Calcium
Calcium is an element that makes up bones and teeth, and is involved in regulating the release of various hormones and neurotransmitters. Calcium deficiency can cause symptoms such as osteomalacia and osteoporosis. Calcium is closely related to the human immune system. Calcium deficiency in the human body reduces the activity of immune cells and the secretion of antibodies. Children are prone to repeated infections, and the elderly become ill due to reduced resistance.
Milk and dairy products are the best sources of calcium for people who tolerate milk. The average calcium content in 100g of fresh milk is 100mg, and the average calcium content in 100g of yogurt is 118mg. Skim milk powder has a higher calcium content. Lactose in milk can promote the absorption of mineral elements such as calcium, iron, and zinc.
For people who are lactose intolerant, yogurt, cheese, and lactose hydrolyzed milk can be consumed. Soybeans and their products are good sources of calcium. The calcium content of tofu is 110-140mg/100g.
Zinc element
Zinc is essential for the normal development and function of cells that mediate innate immunity and adaptive immunity. It has the function of promoting sexual development and maintaining sexual function. The growth and development of the fetus and the bone growth of children are closely related to the level of zinc in the body. Zinc combines with salivary proteins to form taste hormones, which can increase appetite. Zinc can affect the activity of digestive enzymes, thereby changing digestive function. Zinc can maintain skin health, control the secretion and production of immune regulatory factors, and affect the development of lymphatic organs and the synthesis of antibodies.
In addition, zinc participates in nucleic acid and protein metabolism, and also indirectly affects the immune system. The daily recommended amount of zinc for men aged 18 to 50 in my country is 12.5 mg, and the daily recommended amount of zinc for women aged 18 to 50 is 7.5 mg. The average daily zinc intake of urban and rural residents in my country is 10.7 mg.
Shellfish, red meat, and animal offal are excellent sources of zinc. Dried fruits, cereal germs, and wheat bran are rich sources of zinc. 100g of raw oysters contain 71.2mg of zinc, 85g of cooked oysters contain 67mg of zinc, 100g of wheat germ powder contains 23.4mg of zinc, 100g of pecans contain 12.6mg of zinc, 85g of lean steak contains 4.9mg of zinc, 250ml of plain yogurt contains 2.2mg of zinc, 85g of boiled shrimps contain 1.5mg of zinc, and 85g of pork chops contain 2.8mg of zinc.
Iodine
Iodine is involved in the synthesis of thyroid hormone. Thyroxine is a very important hormone in the human body that promotes physical and brain development. Iodine deficiency in the fetal period can cause stillbirth, congenital malformations, high mortality after birth, hypothyroidism of the fetus, affecting physical and brain development, and causing cretinism.
Iodine deficiency in childhood can cause goiter, intellectual and physical development disorders. Iodine deficiency in adulthood can cause goiter and hypothyroidism. The recommended daily intake of iodine for adults over 18 years old is 120μg, the daily requirement of iodine for pregnant women is 230μg, and the daily requirement of iodine for nursing mothers is 240μg.
People in low-iodine areas can consume iodized salt to supplement iodine, and people in plain areas should consume iodized salt appropriately. The iodine requirement during pregnancy has nearly doubled compared to before pregnancy. If you consume 6g of iodized salt per day, you can get about 120μg of iodine from the salt, which can meet the iodine needs of ordinary women, but can only meet half of the iodine needs of pregnant women. It is recommended that pregnant women consume seafood 1 to 2 times a week to meet their iodine needs. Seafood is rich in iodine. 100g of fresh kelp, 2.5g of dried laver, 0.7g of dried wakame, and 40g of marine fish can provide 110μg of iodine.
Mineral elements are involved in important physiological functions of the human body. The intake of appropriate mineral elements is the basis for ensuring good immunity. A balanced diet is an effective way to obtain an appropriate amount of mineral elements. Improving immunity starts with a balanced diet.