Coronavirus I Foods to increase your immunity
The coronavirus presents many uncertainties, and none of us can completely eliminate our risk of getting COVID-19. But one thing we can do is eat as healthily as possible.
If we do catch COVID-19, our immune system is responsible for fighting it. Research shows improving nutrition helps immunity.
Micronutrients essential to fight infection include vitamins A, B, C, D, and E, and the minerals iron, selenium, and zinc.
1. Vitamin A
maintains the structure of the cells in the skin, respiratory tract and gut. This forms a barrier and is your body’s first line of defence. If fighting infection was like a football game, vitamin A would be your forward line.
We also need vitamin A to help make antibodies which neutralise the pathogens that cause infection. This is like assigning more of your team to target an opposition player who has the ball, to prevent them scoring.
Vitamin A is found in oily fish, egg yolks, cheese, tofu, nuts, seeds, whole grains and legumes.
2. B vitamins
particularly B6, B9 and B12, contribute to your body’s first response once it has recognised a pathogen.
They do this by influencing the production and activity of “natural killer ” cells. Natural killer cells work by causing infected cells to “implode”, a process called apoptosis.
B6 is found in cereals, legumes, green leafy vegetables, fruit, nuts, fish, chicken and meat.
B9 (folate) is abundant in green leafy vegetables, legumes, nuts and seeds and is added to commercial bread-making flour.
B12(cyanocobalamin) is found in animal products, including eggs, meat and dairy, and also in fortified soy milk (check the nutrition information panel).
3. Vitamins C and E
When your body is fighting an infection, it experiences what’s called oxidative stress. Oxidative stress leads to the production of free redicals which can pierce cell walls, causing the contents to leak into tissues and exacerbating inflammation.
Vitamin C and Vitamin A help protect cells from oxidative stress.
So the role of vitamin C here is a bit like cleaning up the football ground after the game.
Good sources of vitamin C include oranges, lemons, limes, berries, kiwifruit, broccoli, tomatoes and capsicum.
Vitamin E is found in nuts, green leafy vegetables and vegetables oils.
4. Vitamin D
Some immune cells need vitamin D to help destroy pathogens that cause infection.
Although sun exposure allows the body to produce vitamin D, food sources including eggs, fish and some milks and margarine brands may be fortified with Vitamin D (meaning extra has been added).
People with vitamin D deficiency may need supplements.
5. Iron, zinc, selenium
We need iron, zinc and selenium for immune cell growth, among other functions.
Iron helps kill pathogens by increasing the no. Of free radicals that can destroy them. It also regulates enzyme reactions essential for immune cells to recognise and target pathogens.
#coronavirus #immunitytofightCoronVirus
