Can running improve immunity?

Everyone knows that if the body's immunity is relatively high, some diseases will not occur, and even if a disease occurs, it will be easier to recover. However, as people age, their immunity usually declines, so they need to supplement their daily lives with foods that can enhance immunity. Running is a very healthy exercise, but can it improve immunity?

Can running improve immunity?

There are many benefits of running. It can improve immunity, enhance respiratory function, increase lung capacity, and improve the body's ventilation and gas exchange capabilities; it can improve the blood supply to the brain and the oxygen supply to brain cells, and reduce cerebral arteriosclerosis; it can increase energy consumption, reduce muscle atrophy and obesity caused by lack of exercise, and can allow toxins and other excess substances in the body to be excreted with sweat and urine, thereby helping to lose weight and keep fit. In addition, persistent jogging will increase blood output during heart contraction, lower heart rate, and stabilize blood pressure. In order to improve immunity, in addition to strengthening exercise, you should also pay attention to a nutritious diet in your daily life. In life, we should pay special attention to the intake of the following important nutrients.

1. Protein, the "founder" of antibody formation

Antibodies are indispensable weapons in the human body's fight against the outside world and maintaining immunity. Protein is the basis for the formation of antibodies. Lack of protein directly affects antibody synthesis, which is equivalent to fighting a war without swords and guns. There are many foods rich in protein. Milk, eggs, lean meat, soybeans, etc. are all good sources of high-quality protein.

2. Vitamin C, a catalyst for antibody formation

The antioxidant vitamin C can reduce external interference with the balance within human cells, promote antibody formation, and maintain normal immunity. The foods richest in vitamin C are fresh fruits and vegetables. For example, broccoli, cabbage, tomatoes, etc. among vegetables are high in vitamin C; hawthorn, kiwi, papaya, strawberry, etc. among fruits are However, it should be noted that vitamin C is very delicate and can be easily destroyed by prolonged heating. It is best to blanch it in water or stir-fry it when cooking.

3. Vitamin A, the "guardian" of the first line of defense

Lack of vitamin A can easily lead to atrophy of the respiratory mucosal epithelial cells and a reduction in the number of cilia, which will weaken the body's first line of defense and cause pathogens to invade the body. Vitamin A is abundant in animal foods, such as animal liver and cod liver oil. The content of vitamin A in plant-based foods has a certain correlation with their color. Generally speaking, the beta-carotene provided by orange-yellow and dark green fruits and vegetables (carrots, pumpkins, broccoli, spinach, etc.) can be converted into vitamin A in the human body.

4. Zinc, a "good helper" for regulating immunity

Zinc is a component of more than 100 enzymes in the human body, and plays an important role in the development of the immune system and the maintenance of normal immune function. There are two main types of foods rich in zinc: seafood shellfish and mushrooms. In addition, zinc is also rich in foods such as animal liver, lean meat, and pecans.

5. Iron, a powerful support for antibody formation

Iron deficiency can lead to a decrease in the number of immune cells, thereby affecting antibody production and causing immune response defects. You can eat some "iron supplements" appropriately, such as animal liver, animal blood, and red meat (lean pork, beef, lamb). There is another trick to supplement iron: Vitamin C can promote the absorption of iron, so when eating foods rich in iron, eating some foods rich in vitamin C can have a powerful combination effect.