【防疫更給力!】加強免疫力不需花大錢:曬太陽、吃對食物

武漢肺炎(新型冠狀病毒病,COVID-19)疫情持續延燒,全世界都繃緊神經。董氏基金會食品營養中心提醒,無論是何種病毒、細菌來襲,自身的免疫力永遠是第一道防線! 這也是為何同一群人,有人經常感冒、傷風,有人百毒不侵,對抗新冠,除了應有的外在防護,身體的免疫力更是最後一道防線。另外,不當飲食、心理壓力、空污等因素,都會造成身體氧化壓力,引起發炎,當身體長期慢性發炎,就會降低免疫功能,易受病毒、細菌感染而生病,而曬太陽、吃含維他命D食物、飲食搭配蔬果、辛香料都可以提升免疫力。

鮭魚富含維生素D,及免疫系統不可或缺的蛋白質,其中的魚油也可抗發炎。(圖擷取自Unsplash網站)

英國研究:維生素D可降低急性呼吸道感染風險

董氏基金會食品營養中心主任許惠玉指出, 英國國家衛生研究院2019年的報告,統合分析共15個國家、25項研究、含括10,933人的研究指出,維生素D能夠促進對抗病毒細菌的保護機制,可顯著降低至少一種急性呼吸道感染(感冒、流感、胸腔感染等)的風險。

隔窗曬太陽無效

許惠玉說,若要補充維生素D,可到戶外活動、曬太陽,讓皮膚接受陽光中的UVB光幫助體內合成。但是就算陽光再強烈,待在室內隔著窗戶曬太陽仍是無效的,因為UVB光無法穿透玻璃,也就無法幫助維生素D的產生。

怎麼曬太陽會比較容易幫助維生素D合成?

陽光中紫外線的UVB是幫助人體合成維生素D的關鍵,但它無法穿透一般的玻璃,民眾反而會因為穿透玻璃的UVA光造成皮膚老化;而天空有雲或空汙警報時會減少UVB的50~60%。為了讓陽光中的UVB在人體中合成維生素D,建議在早上9~10點或下午3~4點,讓臉、手臂、腿或背部曬5~30分鐘的太陽。 根據研究,SPF大於8的防曬產品就會隔絕肌膚合成維生素D,但一般人不會將防曬產品完全塗滿肌膚,所以仍可合成維生素D,建議民眾在曬太陽時,可擇SPF係數適中約10~15的防曬乳,既可隔絕UVA又可幫助吸收UVB合成維生素D。

冬天可多吃鮭魚等食物

不過冬季天氣陰冷時,受陽光照射的機會較少,加上常將身體包得密不透風,這時就可多攝取富含維生素D的食物,包含鮭魚、旗魚、鮪魚、沙丁魚、鯖魚、秋刀魚等含高油脂魚類,同時含有免疫系統不可或缺的蛋白質,且其中魚油對體內抗發炎也有益處。其餘如蛋黃、乳品(起司等)、內臟類(肝臟等)、蕈菇類(黑木耳、香菇等)、大豆及五穀類等。也都含有維生素D。

缺乏維生素D的6大現象 你中了幾個?

你可以藉由以下缺乏維生素D的現象,看看您是否有相同的問題。

  1. 骨質疏鬆:骨質疏鬆患者,容易在手腕骨、股骨、及脊椎骨發生骨折。此外,還有身高變矮及駝背現象,使頭部低垂到胸部,脊椎骨的壓塌,會壓迫到脊神經,造成肌肉無力、疼痛。 維生素D是骨頭的強化劑,會幫助小腸吸收鈣質,維持血液中鈣質的平衡,促進骨頭的鈣化;如果民眾常覺得關節疼痛,腳抽筋,補充鈣質仍未減緩,可能是缺乏維生素D。
  2. 容易生病:紐約營養學家Carolyn Brown曾說,維生素D在免疫系統中扮演了重要角色,因此缺乏維生素D 的民眾容易出現渾身無力、容易生病的現象。
  3. 情緒焦慮:若民眾時常覺得情緒焦慮、緊張或不耐煩,可能是缺少維生素D所造成的。因為,維生素D會調節血清素的平衡狀態,而缺少維生素D,會使人體缺乏血清素,感到焦慮,甚至憂慮等情緒波動。
  4. 皮膚乾燥:維生素D能促進皮膚的新陳代謝,缺乏維生素D,皮膚容易出現潰爛、長癬,還會引起皮膚乾燥、長紅斑。
  5. 肌肉無力:維生素D能支持肌肉功能,許多普通的肌肉疼痛,常常是缺乏維生素D的首要症狀。維生素D在代謝時進入肌肉細胞,增強肌肉收縮。
  6. 心血管疾病:研究發現,缺乏維他命D的人,發生中風和心臟病的機率較高,且死於心血管疾病的風險也提升。
綠色青花菜等十字花科蔬菜含有「異硫氰酸酯」能夠抗癌,以及降低ROS(活性含氧物)造成的發炎性傷害,進而調節免疫功能。(圖擷取自Unsplash網站)

蔬果類植化素具有抗發炎、抗癌等功效

蔬菜、水果等植物性食物中含有各式不同的「植化素」,為人體無法自行製造的天然物質,具有抗發炎、抗氧化、抗癌等功效,可輔助免疫功能調節。許惠玉指出 ,常見的十字花科蔬菜如綠色青花菜、白色花椰菜、高麗菜、芥藍菜等所含的「異硫氰酸酯」,能夠抗癌,以及降低ROS(活性含氧物)所造成的發炎性傷害,進而調節免疫功能。

洋蔥、大蒜等辛香料含有多種植化素可抗氧化、抗發炎,讓免疫力加分。(圖擷取自Unsplash網站)

許惠玉提醒,辛香料也含多種植化素,例如大蒜、蔥及洋蔥等蔥屬植物所含的「有機硫化物」可抗氧化、抗發炎,讓免疫力更加分;咖哩粉中常見的「薑黃素」能提升血清中的抗體、減少促發炎細胞激素的分泌,因而降低體內的發炎反應,並增加抵禦病原菌的抗體,有利於調節免疫力。

國際免疫營養學會於2020年發出聲明,建議飲食要吃得多樣化、吃得均衡,特別是各色的蔬菜及水果,這樣才能支持免疫功能。董氏基金會呼籲,防疫期間要特別注意攝取優質營養,應每天攝取足量的各式新鮮蔬果,以及適量高油脂魚類、肉類、雞蛋、乳品等蛋白質食物,再搭配大蒜、蔥、薑黃等辛香料一起烹調,幫助抵抗外來病原體。

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