DIET FOR PREVENTING OF VIRUS INFECTION

During the influenza pandemic, besides limiting the risk of viral infections (by wearing a mask, washing hands frequently, ...), the "enhancing" and "training" for healthy immune system is also a key factor, which helps us prevent disease effectively.
 

What is the role of food for the immune system?
 

- When it comes to this, many people will probably think about consuming a lot of foods that are high in vitamin C. Exactly, vitamin C plays an important role in the production and metabolism of white cell function. In addition, vitamin C also involves in other activities of our body's anti-bacterial mechanisms.
 

* Note: Many people think “The more acidic foods are, the more vitamin C” or “Vitamin C is highest in citrus fruits (Ex: orange, lemon, mandarin, pomelo, etc.), but this is not true. In fact, based on “Vietnamese food composition table”, vitamin C is highest in acerola (a fruit of Vietnam), kiwi, guava, strawberry, longan, and then citrus fruits. Not only fruits but we also find vitamin C in vegetables, such as yellow bell peppers, sauropus, broccoli, celery, crested late-summer mint, amaranth, etc.
 

- Besides vitamin C, other micronutrients also participate in the body's immune process such as vitamins D, A, E, B6, B12, B9 and some minerals such as Zinc, Iron, Copper, Selenium.
 

Thus, it is important to have a healthy immune system, not only eating lots of foods that are high in vitamin C, but a sufficient - balanced - diverse diet also helps us get all the necessary micronutrients that participate in the whole body's immune process.
 

- "Sufficient" means all food groups are available in a meal such as vegetables, fruits, high-protein foods (meat, or fish, eggs, beans, ...), starch, dairy products.
 

- "Balanced" means that you eat an adequate amount of food in each group and are not "biased" any group, for example, if you have eaten 1 cup of rice, the amount of vegetables must be 1 cup.
 

- "Diverse" means that you eat a variety of foods in the same group, the more different colors at a meal, the more micronutrients you have.
 

In addition, it is recommended to do physical activities regularly, at least 30 minutes a day, which help to boosts the immune system and prevent of influenza.