COVID-19 is an infectious disease caused by a newly discovered coronavirus. There has been a lot of misinformation surrounding the relationship between COVID-19, food and Healthy Immune system.
The immune system is responsible for fighting foreign invaders in the body, like pathogenic bacteria and viruses, and also destroy cells within the body when they become cancerous. Poor nutrition results in increased infections, slow healing from injury and infections, and increases susceptibility to symptoms and complications from immune system dysfunction. Studies shows that immune function often decreases with age, and recent research suggests this decrease is also related to nutrition and may be slowed or even stopped by maintaining healthy nutrition.
There are several nutrients (copper, folate, iron, selenium, zinc and vitamins A, B6, B12, C and D) that play an important role in our immune system. It is generally advised to eat a healthy balanced diet rich in fruits and vegetables, which allows us to get these nutrients through our food. In addition to healthy eating, being physically active, reducing stress and getting enough sleep will also help support normal immune functioning.
Foods that help in boosting metabolism are:
1. Studies have shown that deficiency of high-quality protein can result in depletion of immune cells, inability of the body to make antibodies, and other immune-related problems. High-quality, complete proteins are found from many sources: eggs, fish, and shellfish, tofu, tempeh and quinoa.
2. Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal. The RDA for most adults is 75 mg for women, 90 mg for men.
3. Garlic and Ginger are found in almost every cuisine in the world. It adds a little zing to food and it’s a must-have for your health. Early civilizations recognized its value in fighting infections. Garlic may also slow down the hardening of the arteries, and there’s weak evidence that it helps lower blood pressure. Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.
Ginger may help decrease inflammation, which can help reduce sore throat and inflammatory illnesses. Ginger may help with nausea as well.
4. Look for yogurts that have the phrase “live and active cultures” printed on the label, like Greek yogurt. These cultures may stimulate your immune system to help fight diseases. Yogurt can also be a great source of vitamin D, so try to select brands fortified with this vitamin. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.
5. When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However, this powerful antioxidant is key to a healthy immune system. It’s a fat-soluble vitamin, which means it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with the vitamin and also have healthy fats. Adults only need about 15 mg of Vitamin E each day.
6. You may know turmeric as a key ingredient in many curries. This bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. It Consists of high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage. Curcumin is proven for immune-boosting and it has also antiviral properties.
Variety is the key to proper nutrition. Eating just one of these foods won’t be enough to help fight off the flu or other infections, even if you eat it constantly. Pay attention to serving sizes and recommended daily intake so that you don’t get too much of a single vitamin and too little of others. Eating right is a great start, and there are other things you can do to protect you and your family from the flu, cold, and other illnesses.