锌和维生素D高8种食品，以支持您的免疫系统

我们都有额外关注boosting our immune systemsthese days. And while an overall nutritious diet (along with other healthy lifestyle habits, like getting enough sleep) plays a big role in that, you'll also want to pay attention to certain nutrients.

特别是，锌和维生素D截至截至晚期，在聚光灯下花了时间：由于其抗病毒和免疫调节性能，zinc has the potential每月2020年8月在COVID-19的人们中成为一个支持性的待遇Maturitas。同时，根据审查，已经提出了维生素D的缺乏，以提高Covid-19感染的发病率和严重程度。

也就是说，只需用维生素D和锌吃食物就不会让您患病，但它可以帮助支持整体健康的免疫系统。

“大多数维生素D和锌的免疫增强信贷都是由于它们对缺乏缺乏的人们最有帮助。”

"Zinc and vitamin D are nutrients that are getting lots of attention for immunity, and with good reason — they support a healthy immune system," says黎明杰克逊布拉特纳，rdn，cssd。“大多数维生素D和锌的免疫增强信贷都是由于它们对缺乏缺乏的人们最有帮助。”

您可以在食物中找到维生素D和锌，但维生素D自然发生在较少的食物中。尽管如此，像脂肪鱼和蘑菇一样暴露在阳光下的食物含有维生素D，也可以发现用维生素D强化食物。

"维生素D很难通过食物，所以用锌发现它是独角兽状态，“布拉特纳说。”维生素D是一个shortfall nutrient，意味着我们没有得到足够的。维生素D和锌都会影响免疫细胞，它们也充当抗炎。“

Try including more of these zinc and vitamin D foods in your diet, and speak to your doctor if you're considering adding a supplement to your routine.

每1杯服务：

• Zinc: 8% DV
• 维生素D: 16% DV

A glass ofmilk可以用锌和维生素D来支持你的免疫系统 - 即使你是杏仁或豆浆的偏爱。

“许多植物牛奶替代品也与维生素D和锌强化，”布拉特纳说。“无论您正在考虑哪种类型的牛奶，无论是植物为基础还是常规牛奶，都会为其维生素D和锌状况进行双重检查标签。”

Milk comes with plenty of other benefits: It also provides calcium, potassium and protein. Calcium is necessary for maintaining your bone mass, and dairy products are the main source of calcium in American diets, per theUSDA。同时，富含钾的饮食有助于保持血压健康。

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每3盎司服务：

• 锌：4％DV
• 维生素D: 71% DV

Fatty fish likesockeye salmon对免疫系统来说是整体的选择，因为它们提供锌和维生素D - 加大量蛋白质。

“我们倾向于将蛋白质与强肌肉相关，但蛋白质实际上加强了我们所有的细胞，”Blatner说。“这就是为什么它对您的整体健康以及您的免疫系统非常重要。”

同时，鲑鱼中的抗炎ω-3脂肪酸对您的心脏健康有益，并且甚至可能会降低含有类风湿性关节炎的人的疼痛国立卫生研究院(NIH).

每3盎司服务：

• 锌：6％DV
• 维生素D：89％DV

罐装三文鱼可以提供比新鲜的三文鱼更多的维生素D和锌，并增加了15％的钙的每日价值的额外好处。如果您通常不会煮三文鱼，这是一个特别好的选择。

"Fatty fish is a natural source of vitamin D, and to get the benefits, it does not have to be fresh," Blatner says. "Buy canned salmon, tuna or sardines so that you always have fatty fish on hand in the pantry. It's already cooked, so that makes it a major time-saver!"

每1-cup serving:

• 锌：9％DV
• 维生素D：139％DV

为了获得有益的维生素D，一定要寻找Cremini蘑菇在标签上“暴露在阳光下”。

"Mushrooms make vitamin D just like humans, so they have a good dose of it when they're exposed to the sun," Blatner says. "But if they're not grown in the sun, they're not a good source of vitamin D." You'll also get 98 percent of your daily value of vitamin D and 5 percent DV zinc inMaitake蘑菇暴露在阳光下。

所有蘑菇品种都在卡路里和脂肪中较低，含有纤维哈佛陈公共卫生学院。They also pack plant substances such as polysaccharides, polyphenols, indoles and carotenoids, which cell and animal studies have shown have antioxidant, anti-inflammatory, and even anti-cancer effects, according to the university.

每1-cup serving:

• 锌：16％DV
• 维生素D: 16% DV

一些酸奶is fortified with vitamin D, which makes this snack an even healthier option. Yogurt is also rich in protein, calcium, phosphorus and B vitamins, and its live bacterial content may help support microbiota diversity in the gut, per the哈佛陈公共卫生学院。

肠道中的细菌与身体的免疫系统密切相关，并且肠道的组成可能与各种疾病有关约翰霍普金斯Medicine。

"Yogurt contains probiotics, or beneficial bacteria, that not only keep our digestive tract strong but also activate immune cells so they are ready for outside germ invaders," Blatner says.

每¾-cup serving:

• Zinc: 136% DV
• 维生素D：12％DV

In an ideal world, it'd be best to get most of your vitamins and minerals from whole foods because they don't have unwanted ingredients like added sugar. That said, fortified foods like cereal can be helpful when you're looking for an easy source of zinc and vitamin D — especially if you opt for a low-sugar variety.

“为了低糖谷物，比在丹麦语或甜甜圈开始你的一天，”布拉特纳说。“如果有人正在寻找一个真正快速的修复，那么像谷物这样的加固食物会有那种维生素D和锌。它们基本上研磨多种维生素并撒在谷物中。”

每3盎司服务：

• 锌：24％DV
• 维生素D：4％DV

Red meat likepork chops不应该是你日常饮食的一部分，因为红肉被认为是可能的致癌物，或者可能导致癌症的东西International Agency for Research on Cancer（世界卫生组织的一部分）。

也就是说，当你选择有猪排时，它将提供维生素D和锌以及其他健康益处。

例如，三盎司的猪排提供22.6克蛋白质，或每日价值的45％。它还含有几种B维生素和硒，在甲状腺激素代谢，DNA合成和免受氧化损伤和感染的影响中起着关键作用NIH。

每一个鸡蛋：

• 锌：5％DV
• 维生素D: 6% DV

The yolks contain all of the egg's vitamin D and zinc contents. Although蛋曾经被认为是不健康的，因为他们的高胆固醇含量（一个大蛋黄有200毫克胆固醇），专家现在知道膳食胆固醇和血液胆固醇水平只有弱相关哈佛陈陈陈公共卫生学院。

Today, studies show saturated and trans fats have more of an influence on blood cholesterol. While you may want to be cautious about eating egg yolks if you have high total and LDL cholesterol (or if you have diabetes, which puts you at higher risk of heart disease), research has shown an egg per day is generally safe, per the美国心脏协会。