Nutritionist Gao Minmin teaches you how to eat before and after vaccination. Vitamin C, zinc, and Omega-3 help immunity.

2026/10/01 11:36

Nutritionist Gao Minmin pointed out that after receiving the publicly funded vaccine, vitamin C supplements such as guava, kiwi fruit, broccoli, etc. can be used to help stabilize immune cells and improve repair capabilities; the picture shows the situation. (Picture taken from freepik)

[Health Channel/Comprehensive Report] The 2026 publicly funded influenza vaccine and new crown vaccine will officially start on October 1! Nutritionist Gao Minmin pointed out that in order to maximize the effectiveness of the vaccine, it is recommended that protein, vitamins and minerals should be supplemented before vaccination; antioxidant and anti-inflammatory nutrients should be taken after injection to help stabilize immune cells and improve repair capabilities. She reminded that after treatment, it is best to avoid foods high in oil, salt, and sugar to avoid chronic inflammation in the body.

The National Day holiday is approaching, and the gatherings of relatives and friends and the movement of people will also increase significantly. The Department of Disease Control and Prevention reminds that autumn and winter are the starting points for the rise of respiratory epidemics. In particular, the elderly have lower immune responses after vaccination due to aging immunity than young people. It calls on the elderly to be vaccinated as soon as possible to obtain sufficient protection.

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Many people are concerned about how they should take care of themselves through food before and after receiving the publicly funded influenza vaccine and COVID-19 vaccine. Nutritionist Gao Minmin once said on Facebook that in order to maximize the effectiveness of the vaccine and avoid post-vaccination discomfort, you should drink more water the day before to promote metabolism; go to bed early to allow your body to fully rest; keep your mood relaxed and reduce stress hormones. In addition, it is also recommended to supplement the following three major nutrients before injection to stabilize the protective power:

●Protein: An important raw material for immune cells, which helps maintain immune health and tissue repair. Foods such as eggs, chicken breasts, tofu, and milk are rich in it.

●Zinc: It can promote the production of immune cells, improve metabolism and repair power; it is found in oysters, cashews, pumpkin seeds and other foods.

●Vitamin A: protects the respiratory tract and gastrointestinal mucosa and reduces the risk of virus invasion; food ingredients such as sweet potatoes, pork liver, carrots, etc.

Four types of nutrients can help repair after vaccination

After vaccination, the immune system will enter training mode. Gao Minmin pointed out that at this time, it is recommended to supplement the following four antioxidant and anti-inflammatory nutrients to help immune cells stabilize and repair better:

●Vitamin C: Helps fight inflammation and promotes immune cell differentiation; ingredients such as guava, kiwi, broccoli, etc.

●Vitamin D: maintains the balance of inflammation in the body and strengthens cell defense; eggs, dried shiitake mushrooms, black fungus and other ingredients are rich in it.

●Vitamin E: scavenges free radicals, enhances resistance and repair speed; ingredients such as nuts, avocados, sunflower seeds, etc.

●Omega-3: Reduces oxidative stress in the body and inhibits virus replication; foods such as salmon, deep-sea fish, and flax seeds are rich in it.

Gao Minmin also reminded that foods high in oil and salt, such as fried foods and potato chips, should be avoided; foods high in sugar, such as desserts and sugary drinks, can inhibit immune cell responses and cause chronic inflammation in the body.

Gao Minmin concluded that vaccination is only the starting point of protection. What truly protects you is your daily nutrition and living habits. From diet, work and rest to stress management, they are all important immune defense lines.

Nutritionist Gao Minmin. (Provided by Gao Minmin)