As the rainy season approaches, many people are starting to worry about the weather that is changing suddenly. Three seasons in one day are not enough for Thailand. And how sure can we be that our immunity is still good, both for COVID-19 and the flu? Because no matter how many shots of the vaccine have been given. Even if the symptoms of severe illness are reduced. There is still a chance that we will get sick. Our bodies still need to build immunity through natural means, and the best way is through the food we eat every day.

Good nutrition plays an important role in enhancing the body’s immune system, including creating antibodies necessary to protect against viruses and bacteria that attack, fighting inflammation, fighting free radicals, and maintaining balance in the intestines, which is another way to boost immunity. If you want to focus on nutrients to enhance your body’s immunity against viruses,

5 nutrients that build immunity

Protein from marine fish 

Protein is easily digested and absorb. Our bodies need protein to build muscle. 

Protein is also a component of antibodies to strengthen the immune system. If the body lacks protein, it will affect the immune system. It may make it easier to get infect. In addition, sea fish also gives us omega-3 fatty acids that help the body resist germs and have anti-inflammatory properties. There is research from Harvard Medical School that proves that omega-3 fatty acids help reduce the risk and relieve infectious pneumonia.

Vitamins from citrus fruits

For example, oranges, lemons, pomelo, and grapefruit are not only high in vitamin C, which helps stimulate the body to create enough white blood cells to fight germs, but also contain phytonutrients, plant chemicals that are beneficial to the body, such as carotenoids, flavonoids, and polyphenols, all of which have antioxidant and anti-inflammatory properties.

Zinc mineral from brown rice and grains

If we can choose to eat brown rice instead of milled rice and eat a little grain a day, such as white sesame, black sesame, peanuts, red beans, the body will receive nutrients such as zinc, an important mineral for the body’s immune system that helps increase the number and efficiency of T-cells, an important type of cell in the body that has the main duty of searching for germs that enter the body and eliminating them.

Beta-glucan from mushrooms

Beta-glucan is a complex. Polysaccharide found in mushrooms and yeast. It has the effect of stimulating macrophages, a type of white blood cell that functions to engulf and break down abnormal foreign cells in the body. Mushrooms that research has found to contain high levels of beta-glucan include oyster mushrooms, button mushrooms, โปรโมชั่น ufabet and shiitake mushrooms. 

Foods with probiotics

Did you know? 70% of the body’s immunity is located in the intestines. When there is a suitable amount of good microorganisms, or probiotics, they can digest and absorb nutrients, helping to prevent disease and treat abnormal conditions in the body. Foods that contain probiotics or good microorganisms that the body needs. And that can be eaten every day in appropriate amounts, are yogurt, sour milk, kimchi, or apple cider. 

In addition to nutrients that are natural main immune boosters, eating a balanced diet with all 5 food groups, getting enough sleep. And exercising regularly to stimulate the body’s immune system. Are also necessary things that need to be done together.