With fears that will focus on coronavirus pandemic, everyone is curious how they can protect themselves against COVID-19. Instead of concentrating your mind on the issues that are actually out of reach, take a deep breath, and refine the life areas that you can improve. This is crucial for maintaining health and stability.
The Immune System
The immune system consists of a complex network of cells, tissues, and organs working together to protect and defend the body from pathogenic diseases (1). It is easy to believe during times of uncertainty that a supplement or isolated nutrient acts as a “cure-all.” However, it is not so simple to boost immunity.
Is there a COVID-19 cure?
No known “cure” for COVID-19 is currently available. Nevertheless, consuming a variety of nutrients that work in combination with each other will help improve immunity on all sides, minimize exposures, maintain proper hygiene, reduce stress, and sleep.
Eating for Immunity
How do you get a variety of nutrients to support your immune system without taking many supplements daily? As Hippocrates so eloquently declared the great Greek physician, ‘Let food be your medicine and medicine your food’. The diet not only provides the body with the “macronutrients of” carbohydrate, fat, and protein but also provides the food as a source of vitamins, minerals, and phytochemical “micronutrients,” which are involved in the production of energy, immunity, fluid balance, bone growth, etc.
Therefore, we suggest eating a Range of healthy foods to help every corner of the immune system. To order to help you to this, we have outlined some of the essential nutrients that you can take into account in the present pandemic and the best foods to find them.
VITAMIN A:
Besides vision enhancement, vitamin A (also known as retinol) is essential to our immunity. Our breathing, digestive and urinary tracts are linked by this “arm” of our immune systems. It is the first line of defense against foreign pathogenic agents. Vitamin A helps regulate white blood cells that report pathogens to other immune cells. Vitamin A also helps to promote the production of regulatory immune cells to alleviate inflammation. The RDA is 900 micrograms for adults and 700 micrograms for women. The highest tolerable limit per day is 3000 micrograms.
Beef liver, cod liver oil, egg yolks, and grass-fed butter are best in food. Plant-based vitamin A prerequisites rich in beta carotene include cantaloupe, carrots, dark blue vegetables, chocolate, pumpkin, and winter squash.
VITAMIN C:
One of the most recognized supporters of resistance, vitamin C has several functions to help our immunity. It is a powerful antioxidant that reduces the inflammatory damage caused by free radicals (molecules that destroy our healthy cells/tissues). Second, support for white blood cells was found. These cells can swallow pathogens and produce antiviral molecules (6). Last but not least, when the body is under stress, vitamin C reserves are depleted. Vitamin C supplements can help to restore what is lost. However, doses up to 2000mg / day can be beneficial (the maximum limit set by the National Academy of Medicine) (7) for healthy adults is 90 milligrams for males and 75 milligrams for females.
Kiwi, grapefruit, oranges, strawberries, goji berries, red bell peppers, broccoli, and Brussels sprouts are some of the best food sources.
VITAMIN D:
This “pro-hormone” vitamin is an active immune modulator in addition to promoting bone health. Vitamin D helps to stimulate several immune cells’ genetic expression. It also protects both the innate and adaptive immune system and helps prevent and under activity. A critical meta-analysis found that enough vitamin D levels helped to minimize the risk of high respiratory infections by 49%. The RDA for healthy adults is 400 IU, but about 800-1000 IU / day intake is ideal for those living in temperate latitudes.
Amongst the best food sources are wild salmon caught, mackerel, sardines, sun-light mushrooms, fortified orange juice or substitute milk or beef, and small quantities of pasturage meat are found.
PREBIOTICS & PROBIOTICS:
We should support our microbiome with foods that supply fuel (prebiotics) for beneficial bacteria (probiotics) with more than 70% of the immune system within the intestine (10) every day). Providing the body with food rich in probiotics and prebiotics improves the interactions between bacteria and immune cells. Research has shown that probiotics help rebalance over-active and under-active immune systems and strengthen the bonding between intestinal walls (11).
Leek, onions, garlic, asparagus, Jerusalem, chicory, apples, and best probiotic food sources include raw unpasteurized sauerkraut, kimchi, miso, tempeh, yogurt, kefir (milk, water, cocoa milk, etc.), and kombucha, kvass, beet.
SELENIUM:
As an unsung hero in the world of immune support, selenium regulates more than 25 genes. Five of these genes help protect the body against reactive oxygen (ROS) damage. Deficiencies in this trace mineral have been associated with increased risks of immunosuppression. Selenium plays a part in immune cell proliferation, and there is evidence that selenoproteins play a role in modulating overactive immune responses. The RDA is 55 micrograms for healthy adults, and the maximum tolerable limit is 400 micrograms per day.
Brazil nuts, oysters, clams, foliage, eggs, sunflower seeds, beef liver, chia, and mushroom are the best sources of food.
ZINC:
Due to its water-soluble properties, this water-soluble mineral is a significant nutrient for maintaining every day. A meta-analysis of seven randomized studies showed that zinc supplement reduced the typical cold length by 33 percent. Additional studies have also found that the severity of symptoms is reduced. Fantastic property of zinc includes its ionic charge, which has an affinity for a particular form of molecule in our nasal passages to which cold and flu viruses usually bind. Zinc helps stop their entrance into the body and reduces their replicating ability. The RDA is 8 milligrams for men and 11 milligrams for women for healthy adults, and the maximum tolerable limit is 40 milligrams.
Oysters, lamb, grass-fed beef, lobster, chickpeas, cashews, pumpkin seeds, soy, and poultry, are among the best sources of food.
Herbs & Spices for Immunity
Don’t miss the HERBS and SPICES last but not least! In addition to flavor enhancement, herbs and spices contain several beneficial phytochemicals. Garlic is productive of antimicrobial, antiviral, and antioxidant compound allicin. Ginger contains an antiviral compound that has been demonstrated to relieve digestive and respiratory discomfort. And spices like cinnamon and turmeric help reduce inflammation from the body’s toxic and microbial burden (18).