hello, welcome to food health channel. With the current coronavirus outbreak, or COVID-19, you naturally want to do all you can to avoid getting sick until the outbreak passes. Besides avoiding people who have contracted the virus, the best thing you can do is support your immune system so your body can resist infections. Luckily, there are many steps you can take to maintain your immune health like following a healthy diet, exercising, and reducing your stress. While these steps don’t guarantee that you won’t get sick, they will make it easier for your body to fight off infection during the outbreak.
1.Incorporate fresh fruits and vegetables into every meal. Fruits and vegetables are the cornerstones of an immune-boosting diet. They contain crucial vitamins A, B, C, and E, minerals, and antioxidants to keep your immune system functioning. Include at least one fruit or vegetable into each meal, and snack on them throughout the day as well.
• The CDC recommends that everyone should eat 1-2 cups (128-256 g) of fruit and 2-3 cups (256-384 g) of vegetables every day.
• Some of the most nutritious choices are bell peppers, kale, spinach, squash, Brussels sprouts, berries, and carrots. These are good sources of vitamin A, B, C, and E, plus zinc and carotene.
• With social distancing and isolation to prevent the virus from spreading, you might not be able to get to the supermarket regularly for fresh fruit and vegetables. Canned and frozen products usually have the same health benefits as fresh varieties. The only risk is that canned vegetables might have a high salt content, so drain and rinse them before eating.
2.Get vitamin D from fish and dairy products. Vitamin D supports your body’s immune response so you can fight infections. The daily recommendation for children and adults is 600 IU (internal units). Both fish and fortified dairy products are high in vitamin D, so include both of these foods into your daily diet for an extra boost of vitamins.
• Try eating oily fish like salmon, mackerel, or sardines. These fish also come canned, so you can get the same nutrients if fresh varieties aren’t available.
• Dairy products like eggs and milk also contain vitamin D. Fortified types have a higher dose of this vitamin.
• Some cereals are also fortified with vitamin D. Check product labels to find types that are high in this nutrient.
3.Eat nuts and seeds for more vitamin E. Vitamin E is another building block of your immune system. Adults over 14 years old need 15 mg per day. The best sources for this nutrient are almonds, peanuts, hazelnuts, and sunflower seeds. You can also get some from vegetable oils like olive oil.
• Leafy green vegetables like spinach are also high in vitamin E. If you eat plenty of fruits and vegetables, then you’re probably already getting enough of this vitamin.
4.Get plenty of lean protein so your body can repair itself. Proteins help your body regenerate tissues, which is important for your immune response. Support your body’s repair mechanism by including plenty of protein sources in your diet. Stick to lean proteins, which are low in saturated fats, for the best results.
• Most adults need 50-60 grams of protein daily, but you might need more if you exercise every day.
• Good lean protein sources are nuts, beans, fish and shellfish, avocados, and dairy products.
• Chicken and other poultry are good sources of lean proteins and also vitamin B
5.Take multivitamin supplements if you have any deficiencies. Most people get enough vitamins and minerals from their regular diet as long as they eat right. It’s possible, however, that you might have some deficiencies from your regular diet. If you get sick often or feel run down, you could have a nutrient deficiency. Speak to your doctor and if they recommend it, start taking a multivitamin supplement to replace any missing nutrients.
• Your doctor can usually tell if you have any nutrient deficiencies with a simple blood test.
• Remember that your body can only process so many vitamins and will expel any extras through your urine. If you already get enough vitamins, then you’re not adding anything to your body by taking a supplement too.
• Talk to your doctor before taking vitamin supplements. Some types are better than others, and your doctor can recommend the best product for you.
• You usually only need to take a multivitamin if you’re pregnant or have had bariatric surgery since there are known risks for deficiency. Otherwise, multivitamins may not have as many benefits.
• Multivitamins are not regulated by the Food and Drug Administration, so research the product before using it to make sure it’s made by a reputable company.
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