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【 The Immunity-Diet Connection: What You Eat Shapes Your Health 】
【The Immunity-Diet Connection: What You Eat Shapes Your Health】
Have you ever wondered why some people rarely fall ill while others seem to catch every cold that goes around? The answer may lie in their diet. Nutrition is not just about fueling your body; it plays a vital role in strengthening your immune system and ensuring it functions at its best.
At Chong Kio, we understand that building your own resistance requires effort and practice. Let us help you by integrating the wisdom of traditional Chinese medicine and the power of modern nutritional science to nourish your body and holistically improve your well-being.
Western Perspective on Nutrition: 8 Nutrients for Immunity Support
From a scientific perspective, your immune system relies on a variety of nutrients and probiotics to function optimally. These nutrients and probiotics act as building blocks for immune cells, help combat inflammation, maintain gut health and protect your body from harmful pathogens.
Key nutrients essential for immunity include:
Vitamin C:
Found in citrus fruits, strawberries, and bell pepper. It’s an antioxidant, anti-inflammatory, and enhances immune cells activity.
Vitamin D:
Available in fatty fish and fortified foods. Vitamin D works to improve the body’s immune activity, improves resistance to diseases, and reduces inflammation.
Zinc:
Present in nuts, seeds, and shellfish, is important for supporting white blood cell function, maintaining healthy skin and mucous membranes, and helping in wound healing.
Selenium:
Found in Brazil nuts and fish, it has excellent antioxidant ability, protects immune cells and promotes antibody production.
Iron:
Chickpeas, peas and beef are rich in iron, which helps regulate the growth and production of immune cells
Protein :
Sources include fish, eggs, dairy products, beans, etc. It helps the production and renewal of immune cells and is the main component of white blood cells and antibodies.
Probiotics and Prebiotics:
Foods like yogurt, kimchi, miso and other fermented foods maintain gut-friendly microbes, which are crucial for immunity.
Poor diets, high in ultra-processed foods, sugar, and red meat, can promote chronic inflammation and negatively impact gut microbiota, digestive function. A nutrient-rich, balanced diet provides the necessary foundation for a resilient immune system.
Gut Health: The Key to Strong Immunity
Did you know your gut is home to trillions of microorganisms that influence immunity? This “microbiome” plays a pivotal role in training immune cells and producing antimicrobial proteins.
A diet high in fiber, rich in probiotics and prebiotics, nurtures a healthy microbiome, reducing inflammation and strengthening immune defenses. The key is to consume a variety of plant-based foods to maintain microbial diversity, which supports both Western and TCM perspectives on immunity.
The TCM Perspective on Immunity
In TCM, immunity is deeply connected to the concept of Qi (vital energy), particularly Wei Qi (defense energy), which protects the body from external pathogens. When Wei Qi is strong, the body is resilient and able to fight off infections. Conversely, weak Qi leads to vulnerability, marked by frequent illnesses or slow recovery.
TCM principles emphasize:
Zheng Qi:
Zheng Qi in Traditional Chinese medicine theory is the ability to maintain physiological functions, fight diseases and heal oneself. Traditional Chinese medicine practitioners believe that “when Zheng Qi exists within the body, illness cannot be interfered with, and only when Zheng Qi is sufficient can the normal functioning of the body be maintained in order to defend against external illnesses.”
Wei Qi:
It is part of the Zheng Qi and has the function of defending oneself against invasion by external evils. It can be understood as resistance, immunity, and is an important part of the body's defense system. It can resist the onslaught of external evils and protecting the body from infection.
Yin and Yang Balance:
TCM emphasizes the maintenance of an overall balance of Yin and Yang. Once Yin and Yang are out of balance, immune deficiencies or over-exertion can lead to disease. By harmonizing the Yin and Yang energies in the body, the body's functions, and natural resistance (Zheng Qi) can be strengthened to achieve good health or facilitate recovery.
Food and Medicine:
TCM practitioners believe that many ingredients are both food and medicine, and each ingredient has different properties. Eating ingredients that meet the needs of the body can prevent and treat diseases. For example, consuming foods and herbs such as Astragalus, Ginseng and Lingzhi can help to replenish vital energy and ward off diseases.
Gut Health:
Both TCM and Western medical practitioners agree that only a well-digested and well-nourished spleen and stomach can resist diseases. It is recommended to consume mild and easy-to-digest foods to nourish the spleen and stomach.
Foods That Strengthen Immunity
The key to boosting your immune system lies on your plate! A diet rich in diverse nutrients and minimally processed foods is essential for immune health. The following foods are not only easy to obtain, but also have a higher nutrient content than the average food, and can be included as important sources in your daily diet:
Top 4 Foods Recommended by Western Science
1. Fruits and Vegetables:
Choose vibrant, colorful options to ensure a range of vitamins and antioxidants.
Examples: Berries, spinach, broccoli, and sweet potatoes.
2. Whole Grains and Legumes:
Provide prebiotic fibers to nourish gut microbes.
Examples: Oats, quinoa, lentils, and chickpeas.
3. Fermented Foods:
Support gut health with fermented products like yogurt, kefir, kimchi, and sauerkraut that are rich in probiotics and prebiotics to support intestinal health.
4. Protein Sources:
Include lean meats, eggs, and plant-based proteins supplements glutamine and other amino acids needed by immune cells.
Examples: Free-range chicken, eggs, tofu, nuts.
TCM-Inspired Food Therapy:
1. Warm-natured foods that are easily digestible
Easy to digest food helps the body to absorb nutrients faster and helps the spleen and stomach to process. Its warm nature can nourish the vital energy and blood, strengthen the ability to resist diseases.
2. Herbs and Spices
Some spices and condiments belong to the “pungent” flavor in Chinese medicine. Moderate consumption of these three spices has the effect of clearing the body, promoting lung circulation, and smoothing the blood vessels to help disease prevention.
3. Replenish Qi and nourish Yin Foods
The moderate addition of these ingredients to daily dishes and soups can help to strengthen the immune system and body functions by replenishing the vital energy.
Herbs Proven to Boost Immunity
When the body's immune system is not functioning properly, consuming Chinese herbs that are suitable for one's body type can help regulate the immune system and help to support the body's immune system and dispel illnesses.
Some of the Chinese herbs have not only been used and verified for centuries in the TCM world but have also been proven by western scientific research to contain active ingredients that can enhance immunity.
Astragalus:
TCM practitioners believe that Astragalus can replenish Qi, raise Yang, strengthen vital energy, and enhance resistance to diseases. Studies have found that its active ingredients include polysaccharides, flavonoids, triterpenoid glycosides, and phytoestrogens. Among these, Astragalus polysaccharides have immune-promoting effects, which can enhance the activity of immune cells, improve the body's antioxidant capacity, and reduce chronic fatigue.
Liu QY, Yao YM, Zhang SW, et al.: Astragalus polysaccharides regulate T cell-mediated immunity via CD11c(high)CD45RB(low) DCs in vitro. J Ethnopharmacol 2011;136:457-464.
Kuo YH, Tsai WJ, Loke SH, et al.: Astragalus membranaceus flavonoids (AMF) ameliorate chronic fatigue syndrome induced by food intake restriction plus forced swimming. J Ethnopharmacol 2009;122:28-34.
American Ginseng:
TCM practitioners believe that American ginseng can regulate the immune system. It not only tonifies Qi and nourishes Yin but also helps clear heat from the body, particularly for individuals with high levels of deficiency fire and Yin deficiency. American ginseng is considered an adaptogen and studies have found that it contains polysaccharides and ginseng saponins, which can help relieve stress and strengthen the immune system. Consuming American ginseng extract has been shown to reduce the frequency of colds.
Predy GN, et al. Efficacy of an extract of North American ginseng containing poly-furanosyl-pyranosyl-saccharides for preventing upper respiratory tract infections: a randomized controlled trial. CMAJ.173.9 (2005): 1043-1048.
Qi LW, Wang CZ, Yuan CS. Ginsenosides from American ginseng: chemical and pharmacological diversity. Phytochemistry. 2011 Jun;72(8):689-99. doi: 10.1016/j.phytochem.2011.02.012. Epub 2011 Mar 9. PMID: 21396670; PMCID: PMC3103855.
Cordyceps Sinensis:
According to TCM practitioners, Cordyceps sinensis is a mild herb that can tonify the kidneys, benefit the lungs, replenish vital energy, and promote recovery from illness. This precious herb is rich in nutrients, including cordyceps polysaccharides, cordycepin, cordycepic acid, adenosine, amino acids, and ergosterol, recognized for their energy-enhancing, antioxidant, anti-inflammatory, and immunomodulatory properties.
徐佳吟、陳俊良、楊賢鴻（2011）。冬蟲夏草對人體免疫反應之影響。中醫藥研究論叢，14(2)，105-111。https://doi.org/10.6516/TJTCM.201109_14(2).0009
Das G, Shin HS, Leyva-Gómez G, Prado-Audelo MLD, Cortes H, Singh YD, Panda MK, Mishra AP, Nigam M, Saklani S, Chaturi PK, Martorell M, Cruz-Martins N, Sharma V, Garg N, Sharma R, Patra JK. Cordyceps spp.: A Review on Its Immune-Stimulatory and Other Biological Potentials. Front Pharmacol. 2021 Feb 8;11:602364. doi: 10.3389
Lingzhi:
As a valuable traditional health food, Lingzhi is believed by TCM practitioners to replenish Qi, calm the spirit, and relieve coughs and asthma. Research has shown that Lingzhi contains polysaccharides, peptides, triterpenes, alkaloids, and other components, which are known to regulate immune function, provide antioxidant benefits, reduce fatigue, and exhibit anti-tumor effects.
Chan W.K., Chan G..C., et al. Ganoderma Lucidum polysaccharides can induce human monocytic leukemia cells into dendritic cells with immuno-stimulatory function. J. Hematol Oncol. 1: 9-20 (2008).
Yang X.J., Wu Z.H., et al. In vitro and in vivo protective effects of proteoglycan isolated from mycelia of Ganoderma lucidum on carbon tetrachloride-induced liver injury. World J. Gastroenterology 12: 1379-1385 (2006)
Building Immunity the Chong Kio Way
A strong immune system starts with everyday choices—what you eat, how you care for your body, and the balance you cultivate within.
At Chong Kio, we believe in the synergy between traditional wisdom and modern science. Whether it's incorporating TCM's theory of Herbal Wellness Tea or joining our workshops to discover personalized wellness strategies, we are here to guide you on your journey to better health.
Your Next Step
Take the first step toward stronger immunity today. Start by making small, meaningful changes to your diet—add more fruits, vegetables, and whole grains, and explore the power of TCM herbs.
Discover Chong Kio’s Herbal Wellness Teas and Wellness Workshops to begin your journey to wellness! Whether you are taking care of your daily health, preparing for pregnancy, postpartum, or in the fall and winter, Chong Kio’s Ginseng & Herbs can provide you with a personalized therapeutic regimen. We blend the wisdom of Traditional Chinese medicine with Western lifestyle medicine to provide comprehensive health advice that will prepare you for a new chapter in your life.
Browse our website to learn more about healthcare, authentic Chinese medicines, and the health benefits of our health supplements such as Chicken Essence, Herbal Wellness Tea, Cordyceps and Bird's Nest! We offer a wide range of quality health supplements from around the world to energize your body and mind, and help you reach your potential for greater achievements.
Back
【 The Immunity-Diet Connection: What You Eat Shapes Your Health 】
【The Immunity-Diet Connection: What You Eat Shapes Your Health】
Have you ever wondered why some people rarely fall ill while others seem to catch every cold that goes around? The answer may lie in their diet. Nutrition is not just about fueling your body; it plays a vital role in strengthening your immune system and ensuring it functions at its best.
At Chong Kio, we understand that building your own resistance requires effort and practice. Let us help you by integrating the wisdom of traditional Chinese medicine and the power of modern nutritional science to nourish your body and holistically improve your well-being.
Western Perspective on Nutrition: 8 Nutrients for Immunity Support
From a scientific perspective, your immune system relies on a variety of nutrients and probiotics to function optimally. These nutrients and probiotics act as building blocks for immune cells, help combat inflammation, maintain gut health and protect your body from harmful pathogens.
Key nutrients essential for immunity include:
Vitamin C:
Found in citrus fruits, strawberries, and bell pepper. It’s an antioxidant, anti-inflammatory, and enhances immune cells activity.
Vitamin D:
Available in fatty fish and fortified foods. Vitamin D works to improve the body’s immune activity, improves resistance to diseases, and reduces inflammation.
Zinc:
Present in nuts, seeds, and shellfish, is important for supporting white blood cell function, maintaining healthy skin and mucous membranes, and helping in wound healing.
Selenium:
Found in Brazil nuts and fish, it has excellent antioxidant ability, protects immune cells and promotes antibody production.
Iron:
Chickpeas, peas and beef are rich in iron, which helps regulate the growth and production of immune cells
Protein :
Sources include fish, eggs, dairy products, beans, etc. It helps the production and renewal of immune cells and is the main component of white blood cells and antibodies.
Probiotics and Prebiotics:
Foods like yogurt, kimchi, miso and other fermented foods maintain gut-friendly microbes, which are crucial for immunity.
Poor diets, high in ultra-processed foods, sugar, and red meat, can promote chronic inflammation and negatively impact gut microbiota, digestive function. A nutrient-rich, balanced diet provides the necessary foundation for a resilient immune system.
Gut Health: The Key to Strong Immunity
Did you know your gut is home to trillions of microorganisms that influence immunity? This “microbiome” plays a pivotal role in training immune cells and producing antimicrobial proteins.
A diet high in fiber, rich in probiotics and prebiotics, nurtures a healthy microbiome, reducing inflammation and strengthening immune defenses. The key is to consume a variety of plant-based foods to maintain microbial diversity, which supports both Western and TCM perspectives on immunity.
The TCM Perspective on Immunity
In TCM, immunity is deeply connected to the concept of Qi (vital energy), particularly Wei Qi (defense energy), which protects the body from external pathogens. When Wei Qi is strong, the body is resilient and able to fight off infections. Conversely, weak Qi leads to vulnerability, marked by frequent illnesses or slow recovery.
TCM principles emphasize:
Zheng Qi:
Zheng Qi in Traditional Chinese medicine theory is the ability to maintain physiological functions, fight diseases and heal oneself. Traditional Chinese medicine practitioners believe that “when Zheng Qi exists within the body, illness cannot be interfered with, and only when Zheng Qi is sufficient can the normal functioning of the body be maintained in order to defend against external illnesses.”
Wei Qi:
It is part of the Zheng Qi and has the function of defending oneself against invasion by external evils. It can be understood as resistance, immunity, and is an important part of the body's defense system. It can resist the onslaught of external evils and protecting the body from infection.
Yin and Yang Balance:
TCM emphasizes the maintenance of an overall balance of Yin and Yang. Once Yin and Yang are out of balance, immune deficiencies or over-exertion can lead to disease. By harmonizing the Yin and Yang energies in the body, the body's functions, and natural resistance (Zheng Qi) can be strengthened to achieve good health or facilitate recovery.
Food and Medicine:
TCM practitioners believe that many ingredients are both food and medicine, and each ingredient has different properties. Eating ingredients that meet the needs of the body can prevent and treat diseases. For example, consuming foods and herbs such as Astragalus, Ginseng and Lingzhi can help to replenish vital energy and ward off diseases.
Gut Health:
Both TCM and Western medical practitioners agree that only a well-digested and well-nourished spleen and stomach can resist diseases. It is recommended to consume mild and easy-to-digest foods to nourish the spleen and stomach.
Foods That Strengthen Immunity
The key to boosting your immune system lies on your plate! A diet rich in diverse nutrients and minimally processed foods is essential for immune health. The following foods are not only easy to obtain, but also have a higher nutrient content than the average food, and can be included as important sources in your daily diet:
Top 4 Foods Recommended by Western Science
1. Fruits and Vegetables:
Choose vibrant, colorful options to ensure a range of vitamins and antioxidants.
Examples: Berries, spinach, broccoli, and sweet potatoes.
2. Whole Grains and Legumes:
Provide prebiotic fibers to nourish gut microbes.
Examples: Oats, quinoa, lentils, and chickpeas.
3. Fermented Foods:
Support gut health with fermented products like yogurt, kefir, kimchi, and sauerkraut that are rich in probiotics and prebiotics to support intestinal health.
4. Protein Sources:
Include lean meats, eggs, and plant-based proteins supplements glutamine and other amino acids needed by immune cells.
Examples: Free-range chicken, eggs, tofu, nuts.
TCM-Inspired Food Therapy:
1. Warm-natured foods that are easily digestible
Easy to digest food helps the body to absorb nutrients faster and helps the spleen and stomach to process. Its warm nature can nourish the vital energy and blood, strengthen the ability to resist diseases.
2. Herbs and Spices
Some spices and condiments belong to the “pungent” flavor in Chinese medicine. Moderate consumption of these three spices has the effect of clearing the body, promoting lung circulation, and smoothing the blood vessels to help disease prevention.
3. Replenish Qi and nourish Yin Foods
The moderate addition of these ingredients to daily dishes and soups can help to strengthen the immune system and body functions by replenishing the vital energy.
Herbs Proven to Boost Immunity
When the body's immune system is not functioning properly, consuming Chinese herbs that are suitable for one's body type can help regulate the immune system and help to support the body's immune system and dispel illnesses.
Some of the Chinese herbs have not only been used and verified for centuries in the TCM world but have also been proven by western scientific research to contain active ingredients that can enhance immunity.
Astragalus:
TCM practitioners believe that Astragalus can replenish Qi, raise Yang, strengthen vital energy, and enhance resistance to diseases. Studies have found that its active ingredients include polysaccharides, flavonoids, triterpenoid glycosides, and phytoestrogens. Among these, Astragalus polysaccharides have immune-promoting effects, which can enhance the activity of immune cells, improve the body's antioxidant capacity, and reduce chronic fatigue.
Liu QY, Yao YM, Zhang SW, et al.: Astragalus polysaccharides regulate T cell-mediated immunity via CD11c(high)CD45RB(low) DCs in vitro. J Ethnopharmacol 2011;136:457-464.
Kuo YH, Tsai WJ, Loke SH, et al.: Astragalus membranaceus flavonoids (AMF) ameliorate chronic fatigue syndrome induced by food intake restriction plus forced swimming. J Ethnopharmacol 2009;122:28-34.
American Ginseng:
TCM practitioners believe that American ginseng can regulate the immune system. It not only tonifies Qi and nourishes Yin but also helps clear heat from the body, particularly for individuals with high levels of deficiency fire and Yin deficiency. American ginseng is considered an adaptogen and studies have found that it contains polysaccharides and ginseng saponins, which can help relieve stress and strengthen the immune system. Consuming American ginseng extract has been shown to reduce the frequency of colds.
Predy GN, et al. Efficacy of an extract of North American ginseng containing poly-furanosyl-pyranosyl-saccharides for preventing upper respiratory tract infections: a randomized controlled trial. CMAJ.173.9 (2005): 1043-1048.
Qi LW, Wang CZ, Yuan CS. Ginsenosides from American ginseng: chemical and pharmacological diversity. Phytochemistry. 2011 Jun;72(8):689-99. doi: 10.1016/j.phytochem.2011.02.012. Epub 2011 Mar 9. PMID: 21396670; PMCID: PMC3103855.
Cordyceps Sinensis:
According to TCM practitioners, Cordyceps sinensis is a mild herb that can tonify the kidneys, benefit the lungs, replenish vital energy, and promote recovery from illness. This precious herb is rich in nutrients, including cordyceps polysaccharides, cordycepin, cordycepic acid, adenosine, amino acids, and ergosterol, recognized for their energy-enhancing, antioxidant, anti-inflammatory, and immunomodulatory properties.
徐佳吟、陳俊良、楊賢鴻（2011）。冬蟲夏草對人體免疫反應之影響。中醫藥研究論叢，14(2)，105-111。https://doi.org/10.6516/TJTCM.201109_14(2).0009
Das G, Shin HS, Leyva-Gómez G, Prado-Audelo MLD, Cortes H, Singh YD, Panda MK, Mishra AP, Nigam M, Saklani S, Chaturi PK, Martorell M, Cruz-Martins N, Sharma V, Garg N, Sharma R, Patra JK. Cordyceps spp.: A Review on Its Immune-Stimulatory and Other Biological Potentials. Front Pharmacol. 2021 Feb 8;11:602364. doi: 10.3389
Lingzhi:
As a valuable traditional health food, Lingzhi is believed by TCM practitioners to replenish Qi, calm the spirit, and relieve coughs and asthma. Research has shown that Lingzhi contains polysaccharides, peptides, triterpenes, alkaloids, and other components, which are known to regulate immune function, provide antioxidant benefits, reduce fatigue, and exhibit anti-tumor effects.
Chan W.K., Chan G..C., et al. Ganoderma Lucidum polysaccharides can induce human monocytic leukemia cells into dendritic cells with immuno-stimulatory function. J. Hematol Oncol. 1: 9-20 (2008).
Yang X.J., Wu Z.H., et al. In vitro and in vivo protective effects of proteoglycan isolated from mycelia of Ganoderma lucidum on carbon tetrachloride-induced liver injury. World J. Gastroenterology 12: 1379-1385 (2006)
Building Immunity the Chong Kio Way
A strong immune system starts with everyday choices—what you eat, how you care for your body, and the balance you cultivate within.
At Chong Kio, we believe in the synergy between traditional wisdom and modern science. Whether it's incorporating TCM's theory of Herbal Wellness Tea or joining our workshops to discover personalized wellness strategies, we are here to guide you on your journey to better health.
Your Next Step
Take the first step toward stronger immunity today. Start by making small, meaningful changes to your diet—add more fruits, vegetables, and whole grains, and explore the power of TCM herbs.
Discover Chong Kio’s Herbal Wellness Teas and Wellness Workshops to begin your journey to wellness! Whether you are taking care of your daily health, preparing for pregnancy, postpartum, or in the fall and winter, Chong Kio’s Ginseng & Herbs can provide you with a personalized therapeutic regimen. We blend the wisdom of Traditional Chinese medicine with Western lifestyle medicine to provide comprehensive health advice that will prepare you for a new chapter in your life.
Browse our website to learn more about healthcare, authentic Chinese medicines, and the health benefits of our health supplements such as Chicken Essence, Herbal Wellness Tea, Cordyceps and Bird's Nest! We offer a wide range of quality health supplements from around the world to energize your body and mind, and help you reach your potential for greater achievements.
