Dietary basics to boost immunity

In order to increase your immunity, you need to pay attention to your daily diet. Let's take a closer look at the nutrients you need to boost your immune system and how to balance them.

Nutrients to boost immunity

Vitamins, minerals, protein, and dietary fiber are the nutrients necessary to boost immunity. In particular, vitamin C, vitamin D, zinc, etc. play an important role in enhancing immunity. In addition, dietary fiber has the effect of improving the intestinal environment and enhancing immunity.

How to balance your diet

For a balanced diet, it is important to consume the appropriate amounts of each food group. By eating well-balanced meals such as staple foods, main dishes, side dishes, fruits, and dairy products, you can ingest the nutrients you need to boost your immunity. Also, moderate exercise and enough sleep are important to increase immunity.

How to eat to create an intestinal environment that regulates immunity

A healthy intestinal environment is essential for boosting immunity. In order to improve the intestinal environment, it is recommended to eat the following meals.

• eat fermented foods

Fermented foods such as natto, yogurt, and kimchi have the effect of adjusting the intestinal environment. Try to eat these foods.

• eat a lot of fiber

Dietary fiber contained in vegetables, fruits, grains, etc. is essential for adjusting the intestinal environment. In particular, water-soluble dietary fiber has the effect of regulating the intestinal environment because it feeds good bacteria.

• eat moderate amounts of fat

Lipid is one of the nutrients that are necessary to trim the intestinal environment. However, be careful not to overdose.

What is the relationship between the intestinal environment and immunity?

There is a close relationship between the intestinal environment and immunity. Microorganisms such as good bacteria and bad bacteria live in the intestines, and it is known that if the balance is disturbed, the immune system will be weakened. In addition, it is said that the immunity can be enhanced by adjusting the intestinal environment.

Ingredients and recipes that improve the intestinal environment to boost immunity

We will introduce recommended ingredients and recipes to trim the intestinal environment.

• natto

Bacillus natto contained in natto has the effect of adjusting the intestinal environment. Incorporate natto into your diet by frying it or adding it to salads.

• kimchi

Kimchi is rich in lactic acid bacteria and has the effect of adjusting the intestinal environment. It can be used for various dishes such as kimchi jjigae and stir-fried kimchi.

• banana

Bananas are rich in dietary fiber and potassium. It not only improves the intestinal environment, but also has the effect of preventing the weakening of the immune system due to stress.

As mentioned above, you can improve the intestinal environment and increase immunity by eating. Make sure to include it in your daily diet.

List of recommended ingredients to boost immunity

In order to increase your immunity, you need to pay attention to your daily diet. Here are some specific recommended ingredients.

Types of foods and nutrients to boost immunity

	ingredients
Vitamin C	Lemon, orange, grapefruit, kiwifruit, broccoli, tomato, green pepper, cauliflower, etc.
Vitamin D	salmon, tuna, milk, eggs, cheese, etc.
zinc	Oysters, almonds, sunflower seeds, cheese, tofu, etc.
Dietary fiber	Soybeans, brown rice, hijiki seaweed, kelp, seaweed, etc.
carotenoid	Carrots, tomatoes, pumpkins, lettuce, spinach, etc.
Polyphenol	Black tea, green tea, blueberry, raspberry, etc.

• Vitamin C: A nutrient that has antioxidant properties, boosts immunity, and has skin beautifying effects. Kiwifruit and broccoli are especially rich.

• Vitamin D: Helps absorb calcium and is a necessary nutrient for strong bones and teeth. It is mainly found in seafood and dairy products, but can also be synthesized by sun exposure.

• Zinc: It has the effect of enhancing immunity and is expected to have a beautiful skin effect. In particular, oysters contain a lot, but almonds, cheese, and tofu also contain it.

• Dietary fiber: It plays a role in preventing constipation and adjusting the intestinal environment. It is mainly found in legumes, grains, and seaweeds.

• Carotenoid: It has an antioxidant effect, enhances immunity, and can be expected to have a beautiful skin effect. It is especially abundant in carrots and tomatoes.

• Polyphenol: It has an antioxidant effect, enhances immunity, and is expected to have a beautiful skin effect. It is mainly found in black and green teas and fruits.

List of recommended ingredients to boost immunity

ingredients	Main Ingredients Included	effect
garlic	Allicin	Immunity-enhancing effect, antibacterial action
oyster	zinc, polyphenol	Immunity-enhancing effect, fatigue-relieving effect
broccoli	vitamin C, dietary fiber	Immunity-enhancing effect, cancer-preventing effect
lever	Vitamin A, Iron, Zinc	Immunity-enhancing effect, but be careful not to overdose
Kiwi fruit	vitamin C, dietary fiber	Immunity-boosting effect, intestinal environment-regulating effect
Yogurt	Lactic acid bacteria	The effect of adjusting the intestinal environment, the effect of enhancing immunity
Carrot	β-carotene	Immunity boosting effect
Salmon	omega 3 fatty acids	Anti-inflammatory and immune-boosting effects
blueberry	Polyphenol	Antioxidant, immune-boosting effect
almond	Vitamin E	Immunity boosting effect

As mentioned above, it is important to eat a variety of foods in a well-balanced manner in order to increase immunity. Incorporate it into your daily diet and keep your body healthy.

Precautions and how to eat foods that boost immunity

In order to increase your immunity, you need to pay attention to your diet. Last time, I introduced the nutrients and recommended ingredients that are necessary to boost immunity, but this time, I will introduce the nutrients you should pay attention to, tips on how to eat, and simple recipes.

In addition to foods that boost immunity, what other nutrients should you pay attention to?

• lipid balance

You need a moderate amount of fat, but you need to be careful not to eat too much. In particular, saturated fatty acids and trans fatty acids are known to reduce immunity.

• salt

Excessive intake of salt raises blood pressure and can weaken the immune system. It's important to keep your salt intake low.

• sugar content

Excess sugar is known to reduce the function of immune cells. Try to limit sugar content such as sugar and processed foods as much as possible.

Tips and simple recipes for how to eat to boost immunity

• eat well balanced

A well-balanced diet is necessary to boost immunity. Make sure you have a well-balanced diet with all the nutrients you need.

• heat and cook

Cooking with heat kills bacteria and viruses. In particular, meat and eggs can be eaten safely by cooking.

• easy recipe

Simple immune-boosting recipes include vegetable soups and salads, and steamed or grilled fish. Adding fruits to smoothies and yogurts also improves nutritional balance.

As mentioned above, it is important to pay attention to your diet and try to eat a well-balanced diet in order to increase your immunity. Also, enjoy delicious and healthy meals by incorporating heat cooking and simple recipes.

How to choose and recommend drinks to maintain immunity

Like food, some drinks can also boost your immune system. This time, we will introduce how to choose and recommend drinks to maintain immunity.

Types of drinks and nutrients that boost immunity

• hydration

Adequate hydration is very important for maintaining immunity. By hydration, waste products in the body are discharged and the work of immune cells is assisted.

• Green Tea

Green tea contains components such as catechins and polyphenols, which have the effect of enhancing immunity. Green tea has also been shown to reduce stress.

• sour drink

Acidic beverages are rich in vitamin C, which has the effect of boosting immunity. We recommend lemon, grapefruit, and Calpis.

• Lactic acid drink

Lactic acid beverages have the effect of regulating the intestinal environment and can be expected to have the effect of enhancing immunity. Yogurt and lactobacillus drinks are recommended.

Recommended drinks and recipes to boost immunity

• lemon water

Lemon-squeezed water is rich in vitamin C, which boosts your immune system. In addition, you can expect a refreshing effect with the scent of lemon.

• ginger tea

Ginger has anti-inflammatory and antibacterial effects, and can be expected to enhance immunity. Ginger also has the effect of adjusting the condition of the stomach and intestines, so it is effective in preventing colds and flu.

• berry smoothie

Berries are rich in vitamin C and polyphenols, and can be expected to boost immunity. You can also ingest lactic acid bacteria by adding yogurt or milk.

As mentioned above, in order to maintain immunity, it is important to pay attention to what you drink and consume well-balanced drinks. Also, enjoy delicious and healthy drinks with easy recipes.

Summary: Food points to be aware of to improve immunity

In order to increase your immunity, you need to pay attention to your diet. Summarized below.

• Eat foods that boost immunity
• Pay attention to lipid balance
• refrain from salt
• refrain from sugar
• eat a balanced diet
• heat and cook
• keep hydrated
• Consume green tea, sour drinks, lactobacillus beverages

Keep these points in mind and try to eat a well-balanced diet. In addition, healthy lifestyle habits such as exercise and sleep also lead to improved immunity, so why not consider a conscious lifestyle?