Low Immunity
May Increase the Risk of Various Diseases
Such as colds, gastrointestinal diseases, cancer, etc.
However, stronger immunity is not always better
Excessive immunity can also lead to various diseases
Such as systemic lupus erythematosus, rheumatoid arthritis
And common allergies, etc.
Relatively speaking, the more stable the immune system
The better it is for overall health
But if you eat like this every day
Your immunity may not be too good
We recommend a rainbow diet
“Eat back” the immunity you’ve “eaten up”
Article Review Expert
Shen Hui
China Medical University First Affiliated Hospital
Rheumatology and Immunology Chief Physician
Xu Haiquan
Ministry of Agriculture and Rural Affairs
Food and Nutrition Development Research Institute
Researcher
01
7 Bad Dietary Habits
“Eat Up” Your Immunity
1. Skipping meals:
The human intestinal immune function has diurnal rhythms. If the three meals a day are irregular, the intestinal immune system will be confused, leading to chronic intestinal inflammation and decreased immunity.
Recommendation:
Have breakfast between 06:30-08:30, lunch between 11:00-13:30, and dinner preferably not later than 19:00.
2. Insufficient protein intake:
Protein is an important component of immune cells. Inadequate intake hinders immune cell repair and proliferation, resulting in lowered immunity.
Recommendation:
Under normal circumstances, adults should consume 60-70 grams of protein per day. For example: adequate staple food (men consume 300 grams or more, women 250 grams or more), 300-500 milliliters of milk, 1 egg, 150 grams of lean meat, 25 grams of soybeans, 500 grams of vegetables, and 250 grams of fruit.
3. Inadequate staple food:
Staple foods rich in carbohydrates are the main source of energy for the body and protect proteins. Insufficient staple food intake can lead to hair loss, deteriorating skin, and decreased immunity over time.
Recommendation:
Adults should consume 200-300 grams of cereals per day (including whole grains of 50-150 grams) and 50-100 grams of potatoes. Yams, taro, and sweet potatoes can partly replace staple foods; they contain immune-active mucoproteins that help boost immunity.
4. Inadequate water intake:
Adequate water intake helps eliminate metabolic waste. Dehydration leads to decreased immunity.
Recommendation:
Healthy adults should consume 1500-1700 milliliters of water per day. During hot weather, drink more water as needed. It is recommended to drink small amounts frequently, preferably plain water.
5. Excessive salt intake:
Excessive salt disrupts intestinal flora, reducing the ability of certain immune cells to kill bacteria and decreasing neutrophil production, thereby compromising overall immune function.
Recommendation:
Adults’ daily salt intake should not exceed 5 grams, while hypertensive patients should limit it to 2-3 grams.
6. Excessive sugar intake:
Excess added sugar disrupts immune system function, reducing infection resistance.
Recommendation:
Adults should not exceed 50 grams of added sugar per day, ideally keeping it under 25 grams.
7. Excessive alcohol consumption:
Excessive alcohol consumption damages the liver, depletes B vitamins, and lowers immunity.
Recommendation:
The safest alcohol amount is 0, preferably avoiding alcohol consumption.
02
5 Signs of Low Immunity
Avoid Having Any of These
1. Slow wound healing, prone to inflammation:
People with poor immunity take longer to heal wounds; after 2-3 days, wounds may not scab over, and inflammation and ulceration may occur.
2. Easy sweating:
People who easily sweat regardless of weather conditions may have relatively weak immunity. They also tend to perspire more easily during sleep, leading to restless sleep.
3. Prone to diarrhea, gastrointestinal discomfort:
The intestinal mucosa is also a defense line of the immune system. When immunity is low, pathogens find it easier to invade.
4. Frequent illnesses, recurring episodes:
Frequent colds, fever, throat discomfort occur intermittently, and recovery may take a long time.
5. Lethargy, constantly feeling tired:
When the body’s immune system is not robust, chronic fatigue may ensue, making one feel weak and exhausted.
03
Rainbow Diet
Helping You “Eat Back” Lost Immunity
The rainbow diet aids in the intake of vitamins and phytochemicals (active substances in plants with health benefits), exerting anti-inflammatory and antioxidant effects to enhance one’s immunity.
Foods of Different Colors Provide Different Nutrients
Red and yellow foods:
Such as tomatoes, carrots, corn, etc., are often rich in lycopene, carotenoids, lutein, having anti-inflammatory, antioxidant, and immune-regulating effects.
Green foods:
Such as leafy greens, bell peppers, kiwi, etc., are rich in chlorophyll, vitamin C, providing antioxidant properties and maintaining blood vessel elasticity.
Purple-black foods:
Such as blueberries, purple grapes, purple cabbage, etc., are rich in anthocyanins, polyphenols, with antioxidant effects and promoting neural development.
How should you eat in daily life?
The “Chinese Residents’ Dietary Guidelines (2022)” suggest consuming at least 12 different foods on average daily and more than 25 different foods weekly. Dark-colored vegetables (deep green, red, orange, purple) should constitute over half of the intake. These colors correspond to those in the rainbow diet.
Healthy Tips:
1. Daily, consume 200-350 grams of fresh fruits of different colors, such as red apples, yellow citrus fruits, green kiwi, etc.
2. Besides the aforementioned dietary factors, maintaining regular sleep patterns, engaging in appropriate exercise, and having a positive mindset help maintain our immune system at a normal level.
Healthy Tips:
1. Seven bad dietary habits that can “eat away” your immunity:
Skipping meals; inadequate protein intake; inadequate staple food consumption; insufficient water intake; excessive salt intake; excessive sugar intake; excessive alcohol consumption.
2. 5 signs of low immunity:
Slow wound healing, prone to inflammation; easily sweating; prone to diarrhea, gastrointestinal discomfort; frequent illnesses, recurring episodes; feeling lethargic, always tired.
3. The rainbow diet aids in the intake of vitamins and phytochemicals, exerting anti-inflammatory and antioxidant effects to enhance one’s immunity.
Source: CCTV Life Circle
