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8 Immune Boosters amid Covid-19
Content: Dr Eman Zaky. Editor: Zeina Ehab • January 27, 2021
8 Immune Boosting Nutrients to Help Keep You Safe During the Outbreak of COVID-19
What causes a weak immune system?
Even though, no magic pill was proven to reverse Coronavirus. These 8 nutrients have been shown to help your immune system function more efficiently and effectively, especially amidst Covid-19 spread, but too much of a good thing can be harmful. Eat these nutrients in moderation.
Vitamin A (Beta Carotene)
This vitamin assists with the health of your intestines and respiratory system. Vitamin A-rich vegetables include: carrots, sweet potato, spinach, broccoli and red bell peppers.
Vitamin C
Vitamin C helps stimulate the formation of antibodies. (1 extra sentence eman)
Example of vitamin C-rich fruits:
Citrus fruits like oranges, strawberries, red bell pepper and kiwi.
Vitamin E
This nutrient promotes the neutralization of free radicals by working as an antioxidant. Foods full of vitamin E include: vegetable oils, nuts, seeds and avocado.
B Complex
The B-complex vitamins are water-soluble and cannot be stored in the body, so they must be replenished on a regular basis. Composed of eight of the B vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid), and B12 (cobalamin).
Found naturally in meat, leafy greens, dairy, beans, peas, and whole or fortified grains. Has an important role, in muscle functions, hair health, memory and nervous system health, immunity and blood cells formation.
Zinc
There are many zinc-dependent enzymes in our body and deficiency has been linked with immune dysfunction.
Zinc-rich foods include:
Beans, seeds, nuts, meat, poultry and seafood.
Protein
Specific amino acids found in protein are essential for T-cell function, which are cells that protect the body against pathogens.
Top foods that have lots of protein:
Meats, poultry, seafood, eggs, beans, nuts and seeds.
Selenium
Recently, selenium status was reported to positively correlate with the survival of patients with COVID-19 compared with non-survivors.
One of the best sources of selenium is Brazil nuts. Also, Tuna has 92 micrograms of selenium per 100 grams, making it a good source of the immune protective mineral.
Vitamin D
Vitamin D in its active form 1,25-(OH)2D is a potent immune system modulator. Our bodies create vitamin D from direct sunlight on the skin when outdoors. However, during quarantine we have to include rich food sources in our meals, such as oily fish – such as salmon, sardines, herring and mackerel; red meat; liver; egg; yolks, and fortified foods – such as some fat spreads and breakfast cereals.
Since it's difficult to get enough vitamin D from food alone in the autumn and winter, everybody (including pregnant and breastfeeding women) should consider taking a daily supplement containing 10 micrograms of vitamin D.
Can I rely on vitamin supplements only?
In fact, supplements alone aren't a good way to stay healthy and keep your metabolism running smoothly so you can lose weight. Moreover, the vitamins and minerals absorption from natural food is way better than supplements.
Finally, for an extra shot of immunity boosting,
go ahead to https://moodandfoods.com/liver-cleansing for a list of top 8 super green foods to add in a cleansing smoothie.
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