Health promotion is necessary for each person, helping to supplement and balance nutrients. The following article of MEDLATEC has summarized the nutrients that need to be provided daily, healthy foods and foods to protect health and prevent Covid-19.

1. Why is it important to improve health?

Restoring health is necessary after a tiring working day, physical weakness or prolonged stress. Or after finishing treatment for certain diseases, it is important to add healthy foods. Not only that, every day, it is necessary to develop a healthy, scientific and suitable diet menu for yourself to prevent diseases, especially in the context of the raging Covid-19 epidemic.

Improve health in many ways, such as exercising daily, not using harmful substances for the body, avoiding processed foods, and eating enough nutrients.

2. Essential nutrients for the body 

Learn the following nutrients to build a scientific eating menu that both provides the necessary nutrients, and prevents and increases resistance. 

The protein

In each daily meal, it is necessary to add foods rich in protein. Because protein is an important and essential nutrient for the body. It participates in most activities such as helping to grow and maintain tissues, creating biochemical reactions, assisting in signal transmission, shaping cell tissue structure. 

In addition, this nutrient also helps form antibodies to fight infections, protect the body from harmful agents such as bacteria and viruses, and provide energy for the body.

Protein, essential nutrients for the body

A lack of protein in the body will lead to muscle weakness, sleep problems, brain fog, and especially a weakened immune system. Therefore, it is necessary to provide adequate protein for the body. Some foods that contain protein include:

• Protein is found in many types of meat such as beef, pork, chicken, etc.

• Fish, especially tuna, are rich in protein.

• Legumes, seeds, found in peanuts, pumpkin seeds, lentils, …

• Broccoli, Brussels sprouts.

• Matcha circuit.

• Shrimp.

• Egg.

• Almond.

• Oat.

• Cottage cheese.

• Milk, yogurt.

Types of vitamins and minerals 

Vitamins and minerals are important for every body. They help strengthen the immune system and prevent diseases, beautify the skin, … 

• Vitamin A and carotene are found in liver, eggs, sweet potatoes, carrots, pumpkin, broccoli, papaya, mango, etc.

• Vegetables and fruits that contain a lot of vitamin C such as oranges, tangerines, guava, grapefruit, …

• Foods rich in zinc such as beans, almonds, pork, beef, oysters, oysters, etc.

• Selenium is found in eggs, mushrooms, shrimp, cereals, etc.

Vitamin A and Omega-3

Vitamin A and omega-3 are two essential nutrients in the respiratory immune system. They are found in fish, in addition, seafood also provides good zinc for the immune system.

Omega-3, a healthy nutritional ingredient

3. Suggest healthy food

The following are suggestions for healthy foods, nourishing blood, and providing nutrients for the body.

Lotus seed stew with longan jujube

The ingredients are lotus seeds, longan, jujube, rock sugar. The dish helps to replenish blood, effective with diseases such as nervous weakness, forgetfulness, poor sleep, etc.

Tomato chicken liver soup

With the main ingredients are chicken liver, tomatoes and wood ear. The dish has the effect of nourishing blood, promoting health.

Mushroom tofu soup

The main ingredients are tofu and shiitake mushrooms. It has the effect of suing the spleen and stomach, suitable for people with weakness, anemia, calcium deficiency or just getting sick.

Goji berry pork liver soup with chicken eggs

The dish has ingredients including pig liver, goji berries, and chicken eggs. Uses: Supplement blood, nourish the liver, good for eyes, beneficial for people with liver failure, anemia.

Red bean porridge

Red bean porridge is made from red beans, plain rice, pandan leaves. The dish provides a lot of fiber, antioxidants, B vitamins, and minerals. In addition, the dish also helps to stimulate digestion, detoxification, enhance food absorption, blood tonic, liver and kidney tonic, etc. 

Red bean porridge, a healthy food for the body

Chicken soup

This is a very good health food after illness, easy to digest, rich in nutrition, full of protein, fat, and fiber. The dish is made from chicken breast, carrots, sweet corn, peas, shiitake mushrooms, and eggs.

Chicken congee

Cordyceps chicken porridge helps strengthen immunity, good for children with rickets and malnutrition. Uses: Support the treatment of cardiovascular diseases, liver and lung diseases, cancers , help enhance blood circulation and oxygen.

Evil chicken stewed with traditional medicine

The dish is made from evil chicken, wormwood and some other spices. Uses: prevent spleen, remove blood, help eat better, sleep well and improve health.

4. Food to strengthen resistance, prevent Covid-19

Covid-19 is a dangerous and highly contagious disease. Therefore, each person, besides implementing the prescribed social distancing measures, needs to protect their own health by improving their own immune system and resistance. It is essential to add the following nutrients to the daily menu.

Vitamin C

Effects: Anti-oxidant, prevent cardiovascular disease, help strengthen the immune system, create collagen, help detoxify, help beautify the skin .

Vitamin C is found in many fruits: oranges, guava, strawberries, broccoli, peppers, sweet potatoes, potatoes, etc.

Garlic

Garlic contains many nutrients such as protein, carbohydrates, B vitamins, iron, calcium, etc. Garlic is a very effective flu prevention food, preventing and supporting cancer, improving bone and joint function, and preventing diseases. Heart . However, eating too much will be toxic. 

Ginger

Ginger is beneficial for the digestive system, helps relieve muscle and joint pain, prevents cancer, reduces the risk of Alzheimer’s disease. In addition, ginger tea also works to treat cough, relieve cold, relieve pain, and regulate blood sugar.

Ginger tea helps strengthen the immune system

Broccoli

Broccoli contains many vitamins, minerals, and antioxidants. This food also helps reduce inflammation, fight some cancers, increase blood sugar control, improve heart health and especially strengthen the immune system.

Turmeric

In the composition of turmeric contains natural anti-inflammatory compounds, improves brain function, prevents cancer, heals wounds, prevents and treats Alzheimer’s disease, reduces the risk of heart disease, …

Above is information about essential nutrients every day, suggestions for healthy foods and foods to help prevent Covid-19. Take care of yourself and your family’s health.