Corona? What to eat? COVID 19 | Best Food Rich In Vitamin C, Vitamin D and Zinc.
Why vitamin D, Vitamin C, and Zinc, are important when it comes to the common cold, flu, and perhaps with this novel coronavirus that’s causing COVID-19?
Well, vitamin D doesn’t affect these viruses themselves. Instead, it affects our immune systems.
So what is my recommendation for taking Vitamin D?
The best thing to do is check with your doctor to see if you might have low vitamin D, and if it is low, you’ll def need to get more vitamin D, especially during the winter months.
Vitamin C.
it is a water-soluble vitamin that is vital to the function of white blood cells that help to fight infections, and overall immune system health. Vitamin C is also important for iron absorption, and being deficient in iron can make you more vulnerable to infections in general.
The normal, recommended daily intake of vitamin C for adults from the diet and/or supplements is 75 to 120 mg. You can get about 80 to 90 mg from a cup of orange juice or sliced orange, or even more from kiwi fruit, or a cup of sweet peppers.
Zinc.
it has become one of the most popular suggestions for reducing symptoms of coronavirus.
There have been conflicting results about the effect of zinc on the severity and duration of cold symptoms.
Some studies showed that zinc reduces the duration of a cold by half, while others showed no effect. Another study found that the type of zinc taken determined the result—zinc gluconate lozenges that provided 13.3 milligrams of zinc lessened the duration of colds, but zinc acetate lozenges that provided 5 mg or 11.5 mg of zinc did not.
Here are a few of the vitamin C rich superfoods to start stocking up on, according to the USDA national nutrient database, many of which are low in calories but full of nutrients beyond just vitamin C.
Black Currant,
1 cup of black currant has 203 milligrams of vitamin c,
Red Pepper,
1 cup of red pepper contains 190 milligrams of vitamin c,
Kiwifruit,
1 cup of kiwi has 164 milligrams of vitamin c,
Guava,
1 fruit of guava almost has 126 milligrams of vitamin c,
Green Bell Pepper,
1 cup of Green Bell Pepper has 120 milligrams of Vitamin C,
Orange,
1 large Orange has 98 milligrams of vitamin c,
Strawberries,
1 cup strawberries contain 89 milligrams of vitamin c,
Papaya,
1 cup of papaya salad contains 87 milligrams of vitamin c,
Broccoli,
1 cup of raw broccoli has 81 milligrams of vitamin c,
And,
Lemon,
1 medium-size lemon fruit contains 45 milligrams of vitamin c,
Next,
Here are a few of the top sources to make sure you’re meeting your daily needs for this important fat-soluble vitamin, which is Vitamin D,
Sunlight,
5–30 minutes of sun exposure at least twice per week then your body will able to make at least 1,000 IU of vitamin D,
Cod Liver Oil,
1 tablespoon of cod liver oil will have 1,360 IU of vitamin D,
Wild-Caught Salmon,
3 ounces of wild-caught salmon contains 447 IU of vitamin D,
Mackerel,
3 ounces of mackerel has 306 IU of vitamin D,
Tuna Fish,
3 ounces of Tuna Fish contains 154 IU of vitamin D,
Fortified Milk,
1 cup of fortified milk has 124 IU of vitamin D,
Sardines,
2 sardines contain 47 IU of Vitamin D,
Beef Liver,
3 ounces of beef liver contains 42 IU of Vitamin D,
Eggs,
1 egg contains 41 IU of Vitamin D,
And,
Fortified Cereal,
1 cup fortified cereals contain 40 IU of vitamin D,
Now Let see the list of food that is rich in Zinc,
The best way to achieve optimal zinc levels is to consume two to three servings of these zinc foods per day,
Lamb,
3 ounces of lamb has 6.7 milligrams of Zinc,
Pumpkin Seeds,
1 cup of pumpkin seeds has 6.6 milligrams of Zinc,
Hemp Seeds,
1 ounce of Hemp Seed contains 5 milligrams of Zinc,
Grass-Fed Beef,
100 grams of Grass-fed beef contains 4.5 milligrams of Zinc,
Chickpeas (Garbanzo Beans),
1 cup chickpeas have 2.5 milligrams of zinc,
Lentils,
1 cup of Lentils has 2.5 milligrams of Zinc,
Cocoa Powder,
1 ounce of Cocoa Powder contains 1.9 milligrams of Zinc,
Cashews,
1 ounce of Cashews contains 1.6 milligrams of Zinc,
Kefir or Yogurt,
1 cup of Kefir or Yogurt contains 1.4 milligrams of Zinc,
And,
Ricotta Cheese,
½ cup of Ricotta Cheese contains 1.4 milligrams of zinc,
Above mentioned foods are more helpful to improve your immune system and fight back against cold, flu and Coronavirus or COVID-19,
If you have any respiratory problems like coughing, wheezing or difficulty breathing, kindly make sure to contact a trusted healthcare professional,
Have Healthy a Life,
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