When the weather gets colder, people become more vulnerable to respiratory illnesses such as colds and flu. This is because viruses survive longer and the respiratory mucous membranes become dry. When you catch a cold or the flu, it is important to focus on a diet rich in foods that boost immunity to speed up recovery. Here, we explore the nutrients that are beneficial to consume when you have a cold, as reported in the American health magazine Health.

 

◇비타민A 비타민A는 면역세포의 성장 및 발달을 돕는 영양소다. 미국 식품의약국(FDA)에서 비타민A 하루 권장량을 성인 남성 기준 900㎍, 여성 700㎍으로 권고한다. ▲녹황색 채소(당근·시금치 등) ▲고구마 ▲우유 ▲고추 등에 풍부하다. 비타민A는 지용성이라 기름과 결합하면 체내 흡수율이 높아지므로 기름에 볶아 먹는 등의 조리법을 선택하는 게 좋다.

Vitamin C is a nutrient with excellent antioxidant properties that removes active oxygen in the body and protects normal cells and tissues. The recommended daily intake of vitamin C by the Korea Food & Drug Administration is 100mg. It is abundant in cruciferous vegetables (such as cabbage and broccoli), peas, citrus fruits, and tomatoes. Since vitamin C is easily destroyed by heat, light, and oxygen, it is best to consume it raw, and it is advisable to avoid chopping foods into small pieces or cooking them for long periods.

 

◇Vitamin D Vitamin D is an essential nutrient for the immune system to fight viruses. A study analyzing 10 research papers by a team from Zhejiang University in China found that vitamin D supplementation reduced the risk of influenza by about 22%. Since vitamin D is not produced naturally in the body, it must be obtained through sunlight exposure or food. ▲Eggs ▲Mushrooms ▲Blue fish such as salmon and mackerel are rich sources.

 

Zinc is an essential component in forming barriers composed of cells and mucus within respiratory tissues. These barriers play a role in protecting the body from viral infections such as colds and influenza. The recommended daily zinc intake advised by the Korea Food & Drug Administration is 10mg for adult men and 8mg for women. It is abundant in oysters, shrimp, and dairy products.

 

Selenium is a nutrient that helps with metabolism and other bodily functions, enhancing immunity to prevent viral infections.

Protects the body from the beginning. The daily recommended intake of selenium recommended by the Korea Food & Drug Administration is 60μg for adults, and the upper limit of intake is 400μg. Excessive intake of selenium can cause toxicity, leading to symptoms such as diarrhea, nausea, and hair loss, so it should be consumed in moderation. Selenium is abundant in foods such as Brazil nuts, garlic, brown rice, and seafood.

 

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I am taking vitamins as a multivitamin.

You should take vitamins for a cold after all.

 

These days, mandarins also taste good~~