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Nutrition & Immunity. A suboptimal diet is a cause for more death than even smoking, Vishnu elucidates. Only 2% of the population under 40 succumbs to the coronavirus. It is at this age that the immune system is most abused by bad eating habits. Vishnu emphasises now the public is buying sterilisers and masks, but only a handful are buying immune-boosting foods. In the lockdown, people are doing the exact opposite. They are taking stress, being inactive, eating junk instead of nutritious food. Weight loss which is very beneficial for the immune system is casually ignored. On the other hand, people on diet tend to only look at calories of food. Macronutrients provide the right energy to your body, but micronutrients have a bigger role to play in determining your health. At Possible, we believe in counting nutrients and not calories.
Vishnu uses the example of building a house for yourself. If you use the right raw materials, your building will be easily able to face storms, rains and other adverse weather conditions. But if you use substandard materials, your house might give up quite easily. And you will need a lot of maintenance. Similarly, he says, it is important to build a strong immune system with the right nutrition.
The top 5 micronutrients that play a big role in our immunity.
1) Vitamin C contributes to both innate and adaptive immune systems by supporting various cellular functions. It plays a big role in the proper functioning of B-Cells, T Cells, amongst many other roles. Institute for Functional Medicine reports that Vitamin C has been used in hospital ICUs to treat COVID-19 infection. Top foods for Vitamin C are lemons, oranges, limes and amla.
2) Vitamin A a fat-soluble vitamin and that may help reduce the risk of cancer. It is also known as an anti-inflammation vitamin because of its critical role in enhancing immune function. All yellow and orange colour fruits and vegetables are rich in Vitamin A.
3) Zinc is crucial for normal development and function of neutrophils, and NK cells. It is estimated that half of the global population is at the risk of low intakes of zinc. Institute for Functional Medicine states that zinc has been shown to reduce the risk of lower respiratory infection, which may be of particular significance in the context of COVID-19. The best sources of zinc are non-veg foods like oysters, beef, chicken legs, etc.
4) Vitamin D is a hormone and not a vitamin. This is the only vitamin which primarily comes from non-dietary sources i.e. sun. Our experience shows that 80-90% of Indians living in urban areas are deficient in vitamin D.
5) Antioxidants: Free radicals are unstable molecules that can damage the cells in our body. It not only causes ageing, but it plays a big role in the development of diseases like cancer. Antioxidants help in neutralizing free radicals and they are all found in plant-based foods.
The immune system is complex but easy to maintain with the right nutrients. We hope you are learning which are the best components to keep your immunity running smoothly.
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