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增強免疫力 要靠維他命C與鋅等7種營養素!
October 20, 2023
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*本文章內容純屬專家個人意見,詳情請諮詢專業人士意見。
為何要提升免疫系統?
免疫力是身體對抗疾病和感染的關鍵,強大的免疫系統能有效抵禦外來病原體,減少生病風險。為提升免疫系統,我們需要保持均衡飲食、適量運動、充足睡眠和管理壓力。此外,攝取營養素如維他命C、鋅、維他命D、維他命E等也可加強免疫功能。
一定要有的維他命C
維他命C在免疫系統中發揮著重要作用。首先,它可以促進白血球功能,包括中性粒細胞、淋巴球和巨噬細胞等的活性。白血球是免疫系統的主要防禦力量,能對抗病原體和感染。其次,維他命C具有抗氧化作用,可以中和自由基,保護免疫細胞免受氧化損傷。
鋅對免疫力的影響
鋅對免疫力發揮著重要的影響力。它是許多免疫細胞所需的關鍵營養素,包括白血球、T細胞和自然殺手細胞(Natural killer cell)等。鋅可以幫助調節免疫細胞的功能,促進免疫系統正常運作。此外,鋅亦有抗炎和抗氧化的作用,可減輕炎症反應。
五種增強免疫力的營養素
除了維他命C和鋅,也有別的營養素可增強免疫力:
1. 維他命D在免疫調節中起著重要作用,可以增強免疫細胞功能和對抗感染的能力。
2. 維他命E是抗氧化營養素,可保護免疫細胞抗氧化。
3. 維他命A能夠維護黏膜屏障如眼、鼻、口、腸胃及肺部等的健康。
4. Omega-3脂肪酸具有抗發炎特性,可減輕慢性炎症反應,促進免疫系統平衡。
5. 膳食纖維則支持腸道健康,維持腸道免疫的正常功能。
均衡攝取這些營養素可以增強免疫力,保護身體預防疾病侵襲。
攝取營養素的最佳方法
當然,最好是通過均衡飲食。選擇不同種類的新鮮水果、蔬菜、全穀類、健康蛋白質和健康脂肪來獲得各種營養素。不過,如果有特殊需求或不足,例如因為疾病、生活習慣或個人口味等,導致無法從日常飲食獲得足夠的營養素,便要諮詢營養師的建議,由他們提供個性化的飲食及營養補充劑建議。