Eating more vegetables is good for strengthening immunity

May 11, 2019 / BIOON / - in Australia, the number of people who follow a vegetarian or plant diet is growing rapidly People may choose vegetarianism for moral, cultural or health reasons Although not all vegetarians have to follow a healthy diet, studies have shown that vegetarians have many health benefits What we know more about it is that it enhances the potential of our immune system We're still looking at what aspects of a vegetarian diet can lead to this - whether it's a lack of meat or an emphasis on plant-based foods But we believe that the large amount of food in a vegetarian diet, including fruits, vegetables and beans, may have a lot to do with any related health benefits Photo source: http://cn.bing.com what do vegetarians eat? Vegetarians include fruits, vegetables, whole grains, nuts and seeds, beans, and some dairy products and eggs There are many ways for vegetarians to eat, from vegetarians (excluding animal products) to dairy eggs (some animal products, such as eggs and dairy products) But everyone avoids meat There are also some semi vegetarian methods, including eating a small amount of meat People who mainly eat vegetarians but include fish are called fish vegetarians, and people who occasionally eat other meat are considered elastic vegetarians It is important that not all vegetarians follow a healthy and balanced diet Many people don't eat the recommended daily fruits and vegetables, and they eat too much junk food But studies have shown that a balanced vegetarian diet may be good for our immune system and our body's related reactions Protecting our bodies from attack is a daily challenge, such as getting rid of toxic chemicals and fighting off nasty viruses The immune system's response to these attacks is "on." It's important to have a healthy immune system because it can prevent us from getting sick A healthy immune system can be supported by many lifestyle factors, including adequate sleep, a healthy weight and regular physical activity It's also affected by what we eat and drink Photo source: http://cn.bing.com vegetarians have low levels of white blood cells, which are our natural defense cells Having very low levels of these cells is not ideal because it affects the body's ability to fight infection However, having the right amount of white blood cells in a healthy range may reduce your risk of developing the disease In addition to helping the immune system, vegetarianism may also help our bodies in a related process called inflammation A vegetarian diet has been shown to prevent inflammation caused by antioxidants in foods Inflammation occurs when the body releases cells to attack unwanted pathogens or respond to damage It can cause redness in a part of the body or the release of certain chemicals in the body Inflammation is a protective measure used by the body to keep healthy Compared with non vegetarians, vegetarians have lower levels of some chemicals (called C-reactive protein and fibrinogen) This means that people who stay vegetarian for a long time have a lower risk of type 2 diabetes, heart disease and even some cancers These chronic diseases are related to the increase of inflammation in the body The elevated level of C-reactive protein in the blood indicates this, because it is a signal of systemic inflammation The reason why vegetarians reduce the level of inflammation is not completely clear We suspect that large quantities of fruits, vegetables, whole grains, nuts and seeds are helpful These foods are rich in important nutrients, including fiber, vitamins, minerals and compounds called phytochemicals In the long run, all of these nutrients have been shown to improve inflammation levels and possibly affect the body's immune response as an additional benefit Photo source: http://cn.bing.com should I change to vegetarianism? Vegetarianism may not be suitable for everyone It's unwise to start a new diet before you understand its potential health effects An improperly balanced vegetarian diet increases the risk of iron, zinc, and vitamin B12 deficiency This is harmful to overall health, especially if it is persisted for a long time Some people may be at greater risk for increased nutritional needs due to life stages, gender or other health-related reasons Therefore, vegetarianism should always be carried out carefully under professional guidance, preferably under the guidance of a nutritionist, in order to minimize these risks But importantly, only 5.1% of Australians eat the recommended amount of fruits and vegetables - five vegetables and two fruits a day So whether you're a vegetarian or not, it's worth adding more plant-based foods to your diet We keep learning more methods, which is good for your health Reference materials: [1] eat your vegetables – students show plant based diets are good for Education [2] Calder PC et al Geography factors and low grade information in relation to over weight and visibility Br J Nutr 2011 Dec; 106 Suppl 3:S5-78 doi: 10.1017/S0007114511005460 【3】 Explainer: what is inflammation and how does it cause disease?  【4】 Vegetarian-based dietary patterns and their relation with inflammatory and immune biomarkers: A systematic review and meta-analysis 【5】Barbaresko J et al Dietary pattern analysis and biomarkers of low-grade inflammation: a systematic literature review Nutr Rev 2013 Aug;71(8):511-27 doi: 10.1111/nure.12035 Epub 2013 Jun 13
【6】Navarro JA et al.R educed levels of potential circulating biomarkers of cardiovascular diseases in apparently healthy vegetarian men Clin Chim Acta 2016 Oct 1; 461:110-3 doi: 10.1016/j.cca.2016.08.002 Epub 2016 Aug 2 【7】 How to boost your immune system 【8】 Why you should eat a plant-based diet, but that doesn’t mean being a vegetarian