Characteristics of a healthy food plate
Azita Hekmat Dost, in the Sima Health Network's Pulse program, mentioned that the immune system protects us against pathogenic factors such as viruses and bacteria, and added: if you follow a balanced diet that includes all food groups (Of course, with enough sleep, lack of long-term stress and enough movement) the body's immune system can perform its tasks well.
According to Salamat News, in response to the question whether we need to take supplements to get the vitamins and minerals the body needs, he said: Most of the nutrients the body needs are provided through daily nutrition, even vitamin D Getting the skin exposed to sunlight is produced by the body. However, in some cases, people are advised to use supplements. For example, a person who cannot get enough sunlight, a pregnant mother who is deficient in iron, or a mother who plans to become pregnant, who needs to take folic acid pills.
Hekmat Dost described a healthy and balanced food plate and said: In a healthy food plate, 6 to 10 grains should be used. (Each grain unit is 30 grams) It is also recommended that half of the grains used must be whole grain. (for example, whole oats, whole wheat, whole wheat, and brown rice)
He continued: another quarter of the healthy food plate consists of various vegetables, yellow vegetables are rich in beta-carotene and green vegetables are rich in folates.
Hekmat Dost added: The next group is oils. Olive oil, rapeseed oil and canola oil are rich sources of omega-3 that can play an effective role in preventing inflammation in the body. Omega 3 also plays an important role in maintaining the health of the immune system. These oils are also rich sources of vitamin E, which is one of the most important substances needed by the immune system.
He continued: The next group of healthy food plate is dairy products and protein groups, such as milk and other types of dairy products, and also includes all types of animal protein groups (types of meat, eggs).
This nutritionist continued: The lactase enzyme is responsible for the absorption of milk sugar (lactose), and in some people, this enzyme disappears after the age of 2 years, and if a person consumes milk, he gets bloated and upset. Some other people are also allergic to cow's milk.
He advised people who cannot consume dairy products to take calcium supplements under the supervision of a doctor.
Hikmat Dost reminded: If you want to have a healthy immune system, first of all, you should not forget a healthy plate of food. He continued: Our immune system depends on vitamin C (which is found in fresh fruits and vegetables), B vitamins ( It needs protein (available in protein cereals), protein (available in chicken, fish and dairy products) as well as zinc and selenium (available in nuts).
