What to eat to boost immunity? 10-Day Guide to Popular Healthy Eating
Recently, global health topics have continued to heat up, and how to improve immunity through diet has become a hot topic on the Internet. This article combines the social media data, authoritative organization reports and hot search lists in the past 10 days (X, X, - X, 2023) to sort out a scientific and effective immunity-enhancing diet plan for you.
1. Top 10 hot-searched immunity foods (data source: Weibo/Douyin/Baidu Index)
| Ranking | food name | Hot search index | core nutrients |
|---|---|---|---|
| 1 | brazil nuts | 1,280,000 | Selenium (1 pill per day meets needs) |
| 2 | Fermented foods (kimchi/yoghurt) | 980,000 | Probiotics (improve intestinal flora) |
| 3 | Colorful pepper | 850,000 | Vitamin C (3 times more than oranges) |
| 4 | Oyster | 720,000 | Zinc (promotes the production of white blood cells) |
| 5 | blueberry | 680,000 | Anthocyanins (antioxidant) |
2. Golden combination of immunity-boosting diet (latest recommendations from WHO)
The World Health Organization emphasized in the recently released "Seasonal Health Guidelines" that the following three food combinations can increase immune cell activity by 40%:
| category | represents food | Recommended intake | Best time to eat |
|---|---|---|---|
| protein | Salmon/Egg/Quinoa | 20-30g per meal | breakfast |
| Fermentation | Natto/Miso/Kefir | 1 serving per day | before lunch |
| Dark fruits and vegetables | Kale/purple sweet potato/raspberry | 300g per day | afternoon tea |
3. Controversial food reminders
There has been a surge in discussion recently about "honey boosting immunity," but research has found:
| support point of view | Opposing views | Expert advice |
|---|---|---|
| Contains antioxidants | Too much sugar (>80%) | ≤10g per day, choose Manuka honey |
4. 7-day immunity-boosting recipe (with over one million likes on Douyin)
| Week | breakfast | Lunch | |
|---|---|---|---|
| on Monday | Spinach egg roll + 1 Brazil nut | Multigrain rice + steamed oysters | Miso soup + grilled salmon |
| Tuesday | Blueberry Yogurt Bowl + Chia Seeds | Stir-fried Beef with Colorful Peppers + Purple Sweet Potatoes | Natto bibimbap + kelp soup |
5. Special reminder
1.Vitamin D supplement: Recent studies have found that 86% of urban residents are deficient in vitamin D. It is recommended to spend time in the sun three times a week (before 10:00) or supplement with 400IU/day.
2.water intake: Each kilogram of body weight requires 30ml of water. Lack of water will lead to a decrease in lymphatic circulation efficiency.
3.cooking method: Steaming retains nutrients best, while frying will destroy more than 50% of vitamins.
Through scientific diet and regular work and rest, immunity can be significantly improved within 2-4 weeks. It is recommended to rotate ingredients regularly to avoid simplification of nutrients. For people with special physiques, please follow your doctor’s advice to adjust your diet plan.
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