FoodHealthy Living

Protein-rich foods strengthen the immune system

Meat, fish, eggs, milk … are foods rich in protein, should be added daily to strengthen the immune system and prevent Covid-19.

This item we need to provide enough energy, balance energy-producing substances and non-energy-producing substances. In particular, the body needs to provide 15% to 20% of total energy each day from protein sources. In terms of chemical composition, proteins are composed of chains of amino acids, including organic compounds made up of carbon, hydrogen, nitrogen, oxygen or sulfur. Protein can be considered the most important nutritional component that makes up the organs of the body.

A diet with enough protein is very important, helping the body maintain a healthy immune system and help heal quickly from diseases, wounds, and fight against nCoV. Protein also provides raw materials for the synthesis of white blood cells and antibodies, which fight bacteria and viruses that invade the body.

Protein is abundant in meat, fish, eggs, milk, and legumes, beans… A person needs to eat 5-6 servings of protein per day. Each serving of protein is equivalent to 35-40 g of meat, fish, shrimp, a chicken or duck egg, a cover of tofu, a cup of milk. It is advisable to combine and use protein from both animal and plant sources.

Some protein-rich foods:

Egg

Eggs are one of the healthiest and most nutritious foods available today. It’s a great source of nutrition because it’s packed with vitamins, minerals, healthy fats, eye-protecting antioxidants, and brain nutrients. Eggs are high in protein, egg whites are almost pure protein. Protein content 33% of calories in an egg. One large egg has 6 g of protein and 78 calories.

Chicken breast

Chicken breast is a low calorie protein rich food. A grilled chicken breast (about 250 g) without skin contains 53 g of protein and only 284 calories, so eating chicken breast is very beneficial for weight loss. Chicken breast is easy to cook and can cook many delicious and easy-to-eat dishes such as boiled, steamed, sautéed chicken breast… However, it is not recommended to eat more than the necessary protein needs every day.

Lean beef

In 100 g of lean beef, there are about 20-22 g of protein. This can be considered a food rich in nutrients. In addition, beef also contains a lot of iron, calcium, zinc, potassium, vitamins A, C, B vitamins… and other nutrients that help improve health or strengthen muscles.

Shrimp

For every 100 g of shrimp, there will be 17-20 g of protein, and shrimp also contain other nutritional components such as selenium, vitamin B12 and omega-3 to help regenerate energy and keep the body healthy.

Tuna

Tuna is a type of fish used in grilled dishes or salads. Salmon is low in fat and low in calories but is a rich source of protein. Like other fish, tuna is a good source of many different nutrients and omega-3 fats. Canned tuna has, a 142g can of fish contains 27g of protein and has 128 calories.

Nuts

The group of seeds and beans rich in protein can be mentioned as pumpkin seeds, sunflower seeds, cashews, walnuts, peas, green beans, lentils, black beans, almonds… In addition, they are also rich in nutrients. Nutrients, containing many vitamins A, E, C, K … are vitamins that are beneficial to the skin as well as help to brighten the eyes, enhance the clarity of the brain.

Milk and dairy products

Milk has high nutritional value and is a high protein food. Typically, a glass of milk (200 ml) will provide 7-10 g of protein. In addition to providing vitamins and minerals, milk also provides energy for and helps repair body tissues. Each person should drink enough milk as recommended by the Academy of Nutrition for each age group; You should drink at least one cup of milk a day, or replace plain milk with products such as cheese, yogurt and other dairy products.

When the body is deficient in protein, it will cause conditions such as weakness, fatigue, poor immune system, contributing to diseases, or sickness… Therefore, it is necessary to supplement protein by choosing Choose foods rich in protein, eat a variety of foods, eat three meals and snacks when needed.

Nutrition itself cannot fight disease, kill bacteria and viruses alone, but it helps the immune system to function optimally, so that the body is better able to fight disease and recover.

Related Articles

Leave a Reply

Your email address will not be published. Required fields are marked *

Back to top button