I want to eat it every day! 10 ingredients to boost immunity
"I've been catching a cold lately..."
"I'm going to get sick soon..."
Immune function in the daily diet
it changes a lot.
It's okay if it's not all at once
One by one from today
Try to incorporate
[10 immune boosting ingredients]
① Natto → Adjust the intestinal environment and activate immune cells
70% of immune cells are in the gut.
1 pack for breakfast
Improving the intestinal environment with fermentation power
② Yogurt → Good bacteria adjust immune balance
→ Live lactic acid bacteria reach the intestines
100 g a day
Sugar-free type is recommended
③ Mushrooms → β-glucan supports immune function
Properly supports immune cells
Shiitake, Enoki, Maitake
For daily miso soup and stir-fry
④ Ginger → protects the body with anti-inflammatory action
→ Gingerol maintains immunity
put in tea
as a condiment in cooking
⑤ Garlic → Allicin supports immune cells
→ Antibacterial and antiviral action
For stir-fry and soup
Effective even in small amounts
⑥ Green tea → Catechins prevent virus invasion
Antiviral action demonstrated in research
2-3 cups a day
Take a break with warm tea
⑦ Almonds → Maintain immune function with vitamin E
Protect cells with antioxidant action
About 20 tablets a day
For a snack when you are hungry
Broccoli → Rich in vitamins C and A, zinc
A treasure trove of nutrients necessary for immunity
Steam rather than boil
Low loss of nutrients
9. Salmon → Maintain immune regulation with vitamin D
Adjustment of immune cells
2-3 times a week
With grilled salmon or meuniere
Protect immunity from intestines with fermentation power of miso
Fermented food that suits the Japanese body
A cup of miso soup every day
The intestinal environment is improved
[Points to prepare immune function]
✅ environment is the most important
✅ fermented food every day
✅ vitamins and minerals
✅ antioxidant food
✅ is important.
Signs of reduced immunity
⚠️ susceptible to colds.
⚠️ tired.
⚠️ easily get stomatitis
⚠️ wound is hard to heal
⚠️ rough skin continues
[Lifestyle habits to maintain immune function]
A well-balanced diet.
Adequate sleep (7-8 hours)
· Moderate exercise
Stress management.
・ Intestinal activity
By the way, immune function
The higher the better.
It's not like
When it becomes excessive
allergies and autoimmune diseases.
the risk increases.
The important thing is balance:
Work properly.
・ Do not overreact
Functions when needed.
In order to do that,
Not just one food.
It is important to combine various ingredients
Instead of saying, "If you eat this much, it's OK."
"Eat this too."
With the idea of addition
One by one from today
Try to incorporate
With knowledge, the body changes.
📌 and immune system
─ ─ ─ ─ ─ ─ ─
Eri | Doctor × Preventive Medicine
With knowledge, the body changes 🫶
"Eat and prepare" Sending preventive diet
Preventive Beauty Diet Eat and prepare # health The immune system Intestinal Activity
免疫力向上のためには、紹介されている10の食材を組み合わせて継続的に摂取することが大切です。私自身、特に納豆や味噌などの発酵食品を意識的に毎日食べるようにしてから、季節の変わり目でも風邪をひきにくくなりました。発酵食品の持つ乳酸菌は腸内環境を良好に保ち、免疫細胞が活発に働く環境を整えてくれます。 また、キノコ類のβグルカンや緑茶のカテキンは、体の防御機能をサポートし、細菌やウイルスの侵入を防ぐ効果が期待できます。私の経験では、毎日の味噌汁にエノキやしいたけをたっぷり入れて食べることで、体調が安定し肌荒れも減りました。緑茶は風味を変えて飽きないように、時にはレモンを加えるなどして楽しんでいます。 免疫力を維持するには、ただ一つの食品に頼るのではなく、多様な栄養素をバランス良く取り入れることが不可欠です。例えば、アーモンドのビタミンEは抗酸化作用を持ち、細胞を保護します。鮭のビタミンDも重要で、免疫細胞の調整を助けてくれます。私は週2回程度、焼き鮭やムニエルにして積極的に取り入れています。 さらに、睡眠や適度な運動、ストレスの適切な管理などの生活習慣も免疫力には大きく影響します。十分な睡眠は、免疫細胞の効率的な働きを支え、ストレスは免疫機能を低下させることが知られています。日常生活に「腸活」を取り入れつつ、食事や生活習慣を見直すことで、無理なく免疫力を整えることができます。 最後に、免疫力は高ければ高いほど良いわけではなく、バランスが重要です。過剰な免疫反応はアレルギーや自己免疫疾患のリスクを増やす可能性があるため、適切な食材選びと生活習慣で安全に免疫機能をサポートしましょう。今日から紹介の食材を１つずつ取り入れて、健康維持に役立ててください。
