How to boost your immune system and immunity

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Boost your immune system and fight Coronavirus / COVID 19 with these three vitamins / minerals.

Which supplements and food groups can help keep you healthy?

Supplements and foods rich in certain vitamins and minerals are crucial to our health and immune system.

We constantly have pathogens, such as virus and bacteria, invading our bodies. The better our immune system is working, the less we will be infected. A better nutritional status can fight the disease better than a less nutritional one.

The saying, ‘We are what we eat,’ is true. To be healthy, you must consume certain nutrients.”

In general, nutrition affects our entire body. All body processes require enzymes, and many vitamins and minerals help enzymes work better. So, how do we keep our immune systems healthy during this time?

The top 3 supplements adults should consider using are.

  1. Vitamin C. This vitamin has been proclaimed for years as a go-to source for aiding the immune system. Vitamin C is vital for the health of leukocytes, a type of white blood cells that help fight infections. It is particularly important during a pandemic. Adults are recommended to take a supplement of 1000 mg twice every day.

Foods rich in vitamin C are also recommended. These foods include orange juice and oranges as well as other citric fruits and vegetables including grapefruit, strawberries, tomatoes and cranberries.

  1. Vitamin D. We get our Vitamin D through the sun, but during this present time, taking a supplement is a good idea. Studies have shown that low levels of vitamin D have been associated with a greater risk of developing respiratory conditions in adults and children.

Studies are beginning to show that people with vitamin D deficiencies are at a higher risk of getting infected by the Coronavirus / COVID-19 virus.

It is recommended that adults take a supplement of vitamin D3 of 1000 International Units (IU) once or twice per day, consumed during meals. Alternately, eating fish and other foods fortified with vitamin D can increase your intake.

People who have a Vitamin D deficiency, should contact their doctor or dietician for an accurate dosage of the supplement.

  1. Zinc. Zinc is crucial for normal development and functioning of cells mediating part of the immune system. Studies have shown that increased concentrations of zinc can inhibit the replication of viruses like poliovirus and SARS-coronavirus.

A zinc supplement of 40 mg or less once a day for adults is recommended.

Nutrients through food

It is recommended adults introduce several other nutrients into their diet through foods. While the following nutrients have not been proved to help in the fight against COVID 19, they do boost the immune system in general, so consuming them through foods is recommended.

Vitamin A. Consuming the Vitamin A through foods including milk, dairy products and eggs, as well as orange and yellow fruits is recommended.

Vitamin B3 (Niacin). The immune system is helped by this vitamin by reducing inflammation and damage to the lungs. These foods are high in Vitamin B3 – chicken, meats, fish, grains, beans and legumes and nuts.

Vitamin B9 (folate and folic acid )  Studies have shown this vitamin can prevent respiratory infections in children. Consume foods with folate in leafy greens like spinach and Folic Acid in fortified foods including pasta and bread.

Probiotics  Certain strains of probiotics in specific situations can prevent upper respiratory tract infections. You can find probiotics in yogurt and fermented milk.