It has been established that the coronavirus exploits weaken immune systems in which it does the most damage. It is only wise to ask questions about how to improve immune systems. Even more important, the type of foods you need to take to brace your body for impact. Since our diet is an important part of the individual fight against Covid-19, here’s what you need to eat:
Carrots, kale and apricots for beta carotene
Beta carotene converts to vitamin A, essential for a strong immune system. It helps antibodies respond to toxins and foreign substances. Good sources of beta carotene in a diet include sweet potatoes, carrots, mangoes, apricots, spinach.
Oranges, strawberries and broccoli for Vitamin C
Vitamin C increases blood levels of antibodies and helps to differentiate white blood cells. This helps the body determine what kind of protection is needed. Still, Some research has suggested that higher levels of vitamin C (at least 200 milligrams) may slightly reduce the duration of cold symptoms. You can add vitamin C to your diet with oranges, grapefruit, strawberries, red and green peppers, and cooked cabbage.
Eggs, cheese, tofu and mushrooms for Vitamin D
Vitamin D regulates the production of a protein that selectively kills infectious agents, including bacteria and viruses. Also, it enhances the activity and number of white blood cells, known as T 2 killer lymphocytes. These cells can reduce the spread of bacteria and viruses. Inversely, research suggests that vitamin D supplements may help to protect against acute respiratory tract infections. Good food sources of vitamin D include fatty fish, including canned fish like salmon and sardines; eggs, fortified milk and plant milk products; cheese, fortified juice and mushrooms.
Beans, nuts, cereal and seafood for zinc
Zinc helps cells in your immune system grow and proliferate. Besides, One meta-analysis revealed that zinc supplements may shorten the duration of common cold symptoms. Sources of zinc include beans, lentils, fortified cereals, nuts, seeds, oysters (including canned), crab, lobster, beef, pork chop, dark meat poultry and yoghurt.
Milk, eggs, nuts and more for protein
Protein cannot be over-emphasized for building immune cells and antibodies. These, in turn, play a crucial role in helping our immune system function. Protein comes from both animal and plant-based sources and includes fish, poultry, beef, milk, yoghurt, eggs and cottage cheese, as well as nuts, seeds, beans and lentils.
Bananas, beans and more for prebiotics
Probiotics and prebiotics help boost the health of the microbiome, which supports our immune system. Sources of probiotics include fermented dairy foods such as yoghurt and kefir, and aged cheeses, as well as fermented foods such as sourdough bread. Sources of prebiotics include whole grains, bananas, onions, garlic, leeks, asparagus, artichokes and beans.
Though not diet staples, some herbs may be helpful when looking for natural alternatives for viral symptoms. One of the more convincing studies found that supplementation with elderberry substantially reduced upper respiratory symptoms when taken for the cold and flu. If you are interested in taking any herbs, check with your doctor first.
Water, fruit, soup and more for hydration
Finally, stay hydrated as mild dehydration can be a physical stressor to the body. Women should aim to consume 2.7 litres or 91 ounces of fluids daily, and men, 3.7 litres or 125 ounces; an amount that includes all fluids and water-rich foods, such as fruits, vegetables and soups.
Not only is the fruit loaded with vitamin C, but it also has a digestive enzyme called papain that has anti-inflammatory effects. It also has decent amounts of potassium, B vitamins, and folate, all of which are beneficial to overall health.
Flavonoids, a type of antioxidant, are packed in Green and black teas. Green tea has excellent levels of epigallocatechin gallate, or EGCG, another powerful antioxidant. EGCG notably enhances immune function. It is also a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in T-cells.