Consuming foods rich in essential vitamins and minerals such as A, C, D, E, folic acid, iron, zinc, and selenium can help strengthen resistance and protect the body against summer pathogens. Resistance is the body’s natural defense mechanism against external pathogens such as heat, dust, pollution, parasites, fungi, bacteria, and viruses. Stronger resistance leads to better immunity, reducing the risk of illnesses, infections, allergies, and even cancer. Poor nutrition can compromise the immune system, leading to metabolic disorders and decreased effectiveness.
Dr. Tran Thi Tra Phuong from the Department of Nutrition and Dietetics at Tam Anh General Hospital in Hanoi recommends a balanced diet to provide adequate nutrients during the summer. It is essential to consume an array of foods rich in vitamins and minerals with antioxidant and anti-inflammatory properties to support immune function.
Foods rich in vitamin A, such as fish, meat, milk, eggs, carrots, sweet potatoes, cantaloupe, and dark green leafy vegetables, have antioxidant effects that reduce inflammation, enhance resistance, and prevent diseases. Vitamin A plays a crucial role in producing immune cells to combat illness.
Vitamin C-rich foods like oranges, grapefruit, tangerines, lemons, strawberries, bell peppers, kale, and broccoli help strengthen resistance and improve immunity by supporting different immune system cells. Vitamin C aids in epithelial barrier function, pathogen prevention, and cell oxidation prevention.
Foods rich in vitamin D, such as salmon, mackerel, tuna, sardines, milk, orange juice, and cereal, regulate calcium and phosphorus levels in the body, reducing the risk of colds and respiratory infections. The body can synthesize vitamin D when exposed to sunlight.
Consuming foods rich in vitamin E, such as whole grains, fish oil, nuts, broccoli, avocado, and white radish, provides powerful antioxidants that combat free radicals. Vitamin E participates in various biochemical reactions, significantly contributing to immune system function.
Pyridoxine (vitamin B6) rich foods, such as cereals, chicken, salmon, tuna, potatoes, and bananas, help metabolize proteins, sugars, and fats and support immune system biochemical reactions.
Folic acid (vitamin B9) can be found in abundance in beans, dark green leafy vegetables, and animal liver. It helps increase healthy cell production, strengthens the immune system, and prevents various conditions like osteoporosis, depression, anemia, and muscle pain.
Iron-rich foods like pork, beef, chicken, sardines, oysters, clams, broccoli, kale, and beans support oxygen transport to cells and play crucial roles in essential body functions. Iron deficiency can lead to symptoms like fatigue, rapid heartbeat, pale skin, and shortness of breath.
Zinc-rich foods including oysters, crabs, lean meats, beans, and nuts are essential for supporting immune function and metabolic processes, protein synthesis, taste and smell enhancement, and wound healing.
Selenium-rich foods from animal sources like seafood, meat, animal liver, and cheese offer antioxidant effects, protecting cells from free radicals and strengthening the immune system.
Maintaining a healthy immune system is crucial for overall health. In addition to a balanced diet rich in essential vitamins and minerals, people should prioritize adequate sleep, hydration, regular exercise, moderate physical activity, balanced work and rest schedules, limited alcohol consumption, and avoiding smoking and consuming contaminated food to support immune system function.
Regular vaccination can also significantly improve resistance by stimulating natural antibody production against pathogens. Consulting with a healthcare professional can help identify any nutrient deficiencies or excesses through nutritional check-ups and tests, allowing for personalized dietary recommendations to enhance immunity.