One of the best ways to support the treatment, recover, or even prevent the complications of catching or suffering from COVID-19 is to have healthy physical and psychological levels. Nutrition and natural strategies are one of the best options that can help us in achieving those desired health levels and improve our overall condition.
Healthy nutritious food is often the most natural way to restore a healthy balance in the body. It can help in fighting the symptoms, improve the immune system, and also enriching the overall health. Especially during this COVID-19 pandemic, regulating proper and healthy functions of the body is highly essential.
Besides, doing so with natural foods with a brief idea can be highly beneficial with no side-effects. Artificial supplements are also the available potions to fill the nutritional gaps, but they may come with some side-effects.
Nutrients for Healthy Immune and Other Body Functions
1. Vitamin A
The anti-inflammatory property and other compounds of vitamin A are known to help in regulating a healthy immune system. It is also known to play a role in cellular and humoral immune responses.
It also supports the body in promoting growth, development, and maintaining vision. The ability of vitamin A to protect epithelium and mucus integrity may help alleviate specific respiratory symptoms of COVID-19.
Vitamin A foods: Fish, meat, poultry, dairy foods, dark green and leafy vegetables (including broccoli and spinach), etc.
2. Vitamin C
It is one of the most essential vitamins that support both innate and adaptive immune systems (1). Vitamin C may also promote apoptosis, which helps in eliminating infected cells and even in maintaining a healthy balance of cells in the body, especially in the immune system.
Vitamin C supports the growth, development, and repair of body tissues. Besides, it is also known for promoting wound healing, the formation of collagen, and in the healthy maintenance of bones, teeth, and cartilage.
Vitamin C Foods: Broccoli, Brussel sprouts, green peppers, oranges, and kiwi, red sweet peppers, etc.
3. Vitamin E
It is another powerful antioxidant that may support the immune system and also enhance the immune response to fight various infections.
Vitamin E is one of the common ingredients in skincare products as it is known to exhibit anti-aging and specific skin-nourishing properties. Besides, it may also help in regulating blood pressure and preventing heart diseases.
Vitamin E foods: Almonds, peanuts, sunflower seeds, spinach, broccoli, etc.
Iron is known to play a role in immune cell proliferation and maturation, which helps the body’s ability to ward off infections. It is also known to support proper regulation of the immune system.
Iron carries oxygen to the muscles and brains, which can help in enriching physical and psychological health.
Iron foods: Sardines, lamb, eggs, pumpkin seeds, almonds, cashews, whole grains, dried apricots, etc.
Selenium exhibits excellent antioxidant properties. It is also known to improve immune response and regulate immune functions.
Selenium may also play a role in protecting the body against cognitive decline, cardiovascular diseases, and thyroid disorders.
Selenium Foods: Brazil buts, tuna, brown rice, eggs, bread.
Zinc helps the body in healing wounds and supporting the healthy development and functioning of specific immune cells. It is also known to help the immune system in warding off invading bacteria and viruses.
According to a study (2), zinc cells are known to promote the proliferation of T cells, which helps in controlling and regulating immune responses and in attacking the infected cells.
The body also needs zinc to produce proteins and DNA. Zinc is also known to improve learning & memory, treating diarrhea,
Another study showed that zinc supplements may help in treating pediatric pneumonia (children younger than 5 years).
Zinc foods: Poultry, Red meat, oysters, whole grains, beans, and nuts.
Deficiencies or even hyper concentration of these vitamins in the body can damage the immune system and disturb other functions. So, make sure to get them in the right amount.
Find here(Source) the daily requirement of nutrients.
- Do not abruptly change your eating or diet habits.
- Stay hydrated so that the nutrients have a healthy flow in the body.
- Do not skip meals and maintain a proper eating regimen.
- Eat healthy snacks such as yogurts for sweet cravings, nuts, or fruits instead of junk or processed foods.
- Have a protein source with every meal.
If you see any unintentional weight loss, allergies, or any visible symptoms, make sure to report that to the doctor.
Talk to a nutritional expert and make sure that your diet is helping you get all the essential nutrients. It may be challenging to get a variety of foods in this lockdown, so check with your expert for high nutrient-dense foods that can help protect you from any kind of malnutrition.
Because a malnourished body is more prone to catch infections, illnesses, and also can be harder to fight even minor infections.