At present, all parts of the country are ushering in the peak of infection one after another. Some people have relatively mild symptoms, while others jokingly say that they have suffered from the "Ten New Crown Tortures" and their symptoms are very serious.
The severity of infection symptoms is not only related to the virus strain, but also related to the different immunity of each person.
People with strong immunity are less likely to suffer from critical illness, and the probability of sequelae after recovery is relatively small.
Maintaining immunity, promoting recovery, and avoiding secondary infections are all inseparable from the help of vitamin A.
Vitamin A can promote the growth and differentiation of epithelial cells, and play an important role in promoting the proliferation of mucosal cells and maintaining the integrity of the mucosal barrier.
The mucous membrane is the first line of defense of the immune system, and maintaining sufficient vitamin A in the body can help strengthen this line of defense.
There are two types of food sources of vitamin A: one is plant-based, and the other is animal-based.
Among plant foods, green or yellow fruits and vegetables such as spinach, leeks, pea sprouts, alfalfa, green peppers, sweet potatoes, carrots, pumpkins, apricots, and mangoes contain more β-carotene, which will be converted into vitamin A after entering the body.
Among animal foods, animal liver, cod liver oil, milk and eggs are high in content and are good sources of vitamin A.
The adult vitamin A requirement is 800 micrograms RAE/day for men and 700 micrograms RAE/day for women.
To supplement vitamin A, we recommend the following three foods:
Recommendation 1: Pork liver
The vitamin A content of pork liver is 4972 micrograms RAE/day, which is very rich.
It should be noted that there are some risks in cooking animal offal by stir-frying, because the heating may not be sufficient during the stir-frying process, and the temperature and time may not be high enough to kill the parasites in the liver. safer.
The cooking time should be extended as much as possible, and the pork liver should be boiled until it is rotten, which is good for digestion and absorption.
If you like stir-fried food, avoid "quick stir-frying and quick seepage", let alone "start from the wok" for freshness and tenderness.
It should be cooked and fried thoroughly, so that the pork liver is completely gray-brown, and no blood streaks can be seen, so as to ensure food safety.
In terms of consumption, do not eat too much pork liver to avoid vitamin A poisoning. Generally, adults can eat animal offal 2-3 times a month, 25 grams (raw weight) each time.
Due to the relatively high content of cholesterol and purine in pork liver, patients with chronic diseases who have taboos should take it with caution.
Recommendation 2: Spinach
Spinach is rich in carotene, which can also be converted into vitamin A in the body.
When eating spinach, be sure to blanch for 1 minute before cooking, so that 60%-70% of oxalic acid can be blanched.
Regarding the amount of spinach to eat, it is recommended that you do not exceed three times a week. Generally, you can eat 200-300 grams (raw weight) at a time.
Fry a plate of spinach for a meal, and then eat it once or twice a week. It can be stir-fried, boiled, blanched and then cold. It can be done according to the principle of lightness.
Recommendation 3: Carrots
Carrots are a good source of carotene.
Using oil as a carrier during cooking can make carrots have a higher nutrient absorption rate.
Generally speaking, the maximum amount of oil used for frying a plate of carrots is about 10 ml, which is the amount of one tablespoon.
If you don't use oil, you can also have fatty foods such as meat with the same meal.
Text/Yu Kang (Professor of Department of Clinical Nutrition, Peking Union Medical College Hospital)
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Vitamin C supplementation, don't just know the lemon one!
Although there is no conclusive evidence on whether vitamin C can prevent and treat colds, there is no doubt that for people who do not take enough vitamin C, vitamin C supplementation does have the effect of improving the body's immunity.
If vitamin C is lacked for a long time, the function of phagocytes, an important cell of the immune system, will be affected, and people will be more prone to colds, fatigue, and general fatigue.
During the epidemic, friends should pay more attention to vitamin C supplementation.
For general adults, the daily intake of vitamin C is 100 mg/day, and the intake for preventing non-communicable chronic diseases is 200 mg/day.
If your dietary vitamin C intake is insufficient, you can supplement it by taking vitamin C supplements under the guidance of your doctor.
However, vitamin C supplementation is not the more the better.
Taking vitamin C in a large amount will not only not improve the absorption rate, but may also increase the risk of stones.
Therefore, follow your doctor's advice when taking supplements and never exceed the dosage.
The best way to supplement vitamin C is to eat fruits and vegetables, as long as they are fresh, they are good sources of vitamin C.
The fresher it is, the better the vitamin C is preserved.
The fruit is convenient to eat, without heating, and there will be no additional loss of vitamin C. Here are three recommended fruits rich in vitamin C.
The first type: fresh jujube
Among the common fruits, the vitamin C content of fresh dates is among the best, as high as 243 mg/100 g, almost 60 times that of apples, 40 times that of pears and watermelons, 30 times that of peaches, and 10 times that of lemons.
Pay attention when eating fresh jujubes, you must chew them slowly, and chew the outer skin until you eat them.
Otherwise, due to the slow digestion of jujube skin in the gastrointestinal tract, eating too fast may cause gastrointestinal discomfort.
In terms of consumption, the average adult can grab a small handful with their hands every day, and eat as much as they grab.
The sugar content of fresh jujube is relatively high, and diabetics should take it with caution.
The second type: kiwi
The vitamin C content of kiwi fruit is as high as 62 mg/100 grams. Eating an ordinary-sized kiwi fruit can meet 1/2 of the daily vitamin C requirement.
Ordinary people eat about 400 grams of green leafy vegetables and a kiwi fruit a day, which basically meets the daily vitamin C intake.
In addition to being rich in vitamin C, kiwi fruit also contains high dietary fiber and vitamin E, K, etc., which are helpful for preventing and treating constipation, weight loss and beauty.
There are three types of common kiwifruit: red heart, yellow heart, and green heart. Many friends don’t know which kiwifruit has higher nutritional value. In fact, they are all similar. The nutritional value of the three kiwifruits is not much different. You can choose according to your preference.
The third type: strawberry
Sweet and sour, strawberries are known as the "Queen of Fruits" and are deeply loved by the public.
In fact, strawberries not only taste delicious, but also have particularly good nutritional value.
Every 100 grams of strawberries contains 58.8 milligrams of vitamin C, far more than fruits such as apples and pears.
Strawberries are also rich in β-carotene, which is an important substance for the synthesis of vitamin A, and has various functions such as maintaining normal night vision and protecting the skin.
Strawberries are delicate and difficult to clean. It is recommended to rinse them under running water for 30 seconds, soak for a few minutes, and then rinse them with running water.
Text/Yu Kang (Professor of Department of Clinical Nutrition, Peking Union Medical College Hospital)
(Beijing Youth Daily)