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Coronavirus prevention: Vitamin C, vitamin D and other key nutrients to keep your immune system healthy  |  Photo Credit: iStock Images

New Delhi: As the threat of the novel coronavirus infection continues to spread worldwide, having an optimally functioning immune system is more important than ever. In fact, some experts advise that taking supplements containing vitamin C and vitamin D may help boost immunity to fight COVID-19 and other respiratory infections. The good news is, following a healthful, balanced diet consisting of a variety of foods loaded with nutrients and antioxidants can help strengthen your immunity.

The food you eat can have an impact on your thoughts, action, behaviour, mood, temper and well-being. Similarly, it also impacts immensely on the immune system. The immune system acts as a first line of defense towards the invasion by micro-organisms and foreign bodies. Eating a well-balanced diet loaded with essential macro and micronutrients is very important to build strong immunity. But, did you know the role diet plays in keeping your immune system healthy?

The role of nutritional support for immune function can be traced back to 1800 BC when studies proved that malnourishment leads to poor immune outcome. For instance, proteins, as we know are considered to be the building blocks of life. They also make up hormones, enzymes, neurotransmitters, immune cells and antibodies. Similarly, the carbohydrates serve as a quick fuel and lipids acts as a reserved energy. Also, micronutrients like vitamins, minerals and water are equally important. Focusing on nutrition, regular physical activity, stress management and getting enough sleep or rest can contribute to a stronger immune system.

Additionally, dietary interventionhas promisingly proven that it can improve gut health, which influences the balance of your immune system. Studies using animal models with gut inflammation have shown significant improvement in terms of reducing the gut inflammation using probiotics or certain fermented foods. Good hut health can help improve your immunity. The community of microbes that lives in the GI tract is collectively called as gut microbiota. Any harm done to this community will have a direct impact on health posing a serious risk of developing chronic illness.

Some micronutrients and dietary components like vitamins C, D, amino acids and certain minerals such as zinc, selenium play a specific role in maintaining an effective immune system, said Divya R, senior executive nutritionist, Cloudnine Group of Hospitals, Jayanagar, Bangalore. Here are some key nutrients that can help boost your immunity and protect you from infections, including COVID-19:

Protein: Plays a vital role in bodys healing, repair and recovery mechanism. Also, antibodies and immune cells rely on proteins. Eating a variety of protein foods, including seafood, lean meat, poultry, eggs, beans and peas, soy products and unsalted nuts and seeds, milk and dairy products will help in maintaining optimal health.

Vitamins: A vitamin is a substance that makes you ill if you dont eat it. Among them vitamins A, B, C, D and E are considered to be playing a major role in boosting immunity. They act as effective antioxidants, antimicrobial agents, reduce pro-inflammatory cytokines and promote healthy gut microbiota. They also stimulate antibody formation and supports cellular function.

Sources of vitamins

Minerals: Zinc, selenium, iron, magnesium, copper etc, are very important for optimal immune system function. Sources include Whole grains, dal and pulses, seeds, millets, green leafy vegetables, poultry, eggs, fishes etc.

Probiotics: Probiotics are specific strains of live bacteria present in certain foods. They can help boost the immune system and inhibit the growth of harmful gut bacteria. Some probiotics have been shown to promote the production of natural antibodies in the body. Sources include fermented milk, yogurt, kefir and other fermented food products.

Prebiotics: Prebiotics stimulates the immune system by directly or indirectly increasing the population of probiotics in the gut. Sources are banana, barley, flax seeds, apple, garlic etc.

Water: Staying well hydrated is very important to ward off infections and also to eliminate toxins and harmful bacteria that may cause infections. Plain water is the best fluid. Other forms of fluids can be coconut water, lime water, buttermilk, soups, infused water, etc.

Always rely on these medicinal value of herbs and spices from your kitchen garden as a cure-all remedy. Herbs like tulsi, methi, ashwagandha, aloe vera, and spices like pepper, cloves, turmeric etc, are all antifungal, antibacterial agents loaded with antibiotic and antioxidant properties.

Supplementing regularly with these essential food constituents will help in lowering the risk of being infected as they help in boosting up the immunity against a wide range of disease-causing microbes.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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Coronavirus prevention: Vitamin C, vitamin D and other key nutrients to keep your immune system healthy - Times Now

This entry was posted on September 15, 2020 at 10:56 am and is filed under Immune System. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed. |