How to increase immunity? How diet helps?


Coronavirus disease is a zoonotic disease. The prevailing COVID-19 illness is a much more competent one, as it is a mutated strain. With the increasing cases all around the world, the positive thing to look out for is the number of recovered cases. According to statistics, the targets are older adults due to a compromised immune system. Hence, the best way to combat the situation is to boost the system. This boosting can prepare it for a fight against the infection. So what is the best way to increase immunity?

However, it is essential to note that no specific supplement will help you against COVID-19. Before we name the sources and their uses, you need to note that sanitization is the most critical task. Sanitizing your hands using a sanitizer available in the market now and then (Especially before entering your home) would be the right choice, whereas a great option is to wash your hand with soap and water.

One of the best ways to boost your immune system is a balanced diet. Filling your plate with nutritious foods is the first step.

This step is essential because our body requires all the nutrients to do its job. A starter dose of immune-boosting includes intake of vitamin and mineral-rich diet and antioxidants from various vegetables and fruits.

Carrots, kale, and apricots for Beta carotene

Vitamin A is a product of Beta carotene metabolism, which is essential for a robust immune system. Beta carotene recognizes and helps in the fight against toxins and antigens. Sources include sweet potatoes, carrots, mangoes, spinach, broccoli, squash, and cantaloupe.

Oranges, strawberries, and broccoli for vitamin C

Vitamin C increases blood levels of antibodies and helps to differentiate lymphocytes, which help in determining what kind of protection is needed. Research suggests that higher levels of Vitamin C (200 mg/day) may slightly reduce the duration of cold symptoms. Vitamin C is a combination of orange, grapefruit, kiwi, strawberries, Brussel sprouts, red gram, pepper, broccoli, cooked cabbage, and lemon (citrus).

Importance of Vitamin C

Vitamin C is the ideal marker for overall health. It is essential for individuals with compromised immune systems due to stress because it is sensitive to stress and depletes in smokers and alcoholics. Although it is not a cure for infections, it prevents further complications in disease, like pneumonia. Higher levels are also associated with low chances of stroke. It also enhances iron absorption.

Vitamin C, also called Ascorbic acids, is one of the many antioxidants that protect against damage caused by free radicals and toxic elements. Accumulation of free radicals can lead to severe complications like cancer. Medicine-based vitamin C supplements can also help you against the virus, but it is important to note that anything consumed more is bad for us. Megadoses can cause diarrhea and nausea.

The RDA (Recommended dietary allowance) of Vitamin C for adults is 75-90mg/day. Weakness, amnesia, bruising, bleeding, and susceptibility to infection are characteristic signs of malnourishment.

How can vitamin C increase your immunity?

  • Differentiation and proliferation of B and T-cells
  • Supports function of innate and adaptive immunity
  • Epithelial barriers against pathogens
  • Accumulation in immune cells promotes chemotaxis, phagocytosis, and, ultimately, microbial killing.
  • Clears neutrophils from the site of infection decreasing necrosis

Egg, tofu, and mushrooms for Vitamin D

Vitamin D regulates the production of proteins that kills specific infectious agents, including bacteria and viruses. Vitamin D also alters the activity and number of WBC to reduce the spread of infection. Winter associated vitamin D deficiency- from a lack of sun-induced vitamin D production can weaken the immune system increasing the risk of developing a viral infection that causes upper respiratory tract infections. Good sources of vitamin D are fatty fish, including Salmon fish eggs, fortified milk, cheese, tofu, and mushroom.

There is no evidence to prove that only Vitamin C and D supplements will protect you from COVID-19. But it is a wise choice to consider enough of this vital vitamin.

How can vitamin D increase immunity?

Vitamin D receptor is present on immune cells, which are, in turn, capable of synthesizing the Vitamin D metabolites. It has the capability of acting in an autocrine manner. Its deficiency is associated with increased autoimmunity and susceptibility to infection. They are also capable of modulating the innate and adaptive response.

Beans and nuts for Zinc can increase immunity.

Zinc helps the immune system to grow and differentiate. Macromolecule analysis revealed Zinc could shorten the course of cold infection. It is crucial for the healthy development of non-specific immune cells like neutrophils and natural killer cells. Deficiency of Zinc affects acquired immunity by preventing certain functions of T-cells, such as activation and cytokine production.

Zinc is crucial for cellular functions like replication, transcription, and cell division. Hence, deficiency provokes apoptosis. Sources of Zinc include chickpeas, beans, lentils cereals, nuts, seeds, crabs, and yogurt.

Milk, eggs, and dairy for more protein

Proteins are the building blocks for immune cells. The antibodies are also the proteinaceous components of the system, which play a crucial role in fighting off the infection. Both poultry and plant-based sources of proteins can serve us. Examples of protein sources for a man include fish, meat, eggs, milk, and cheese. Protein shakes can also serve as a great choice to satisfy the need.

Banana and Beans as probiotics

Probiotics boost the health of microbiomes that support our immune system. They maintain a balance between the excess and necessary microbiome for innate and adaptive immunity. It also performs tasks related to metabolism. Humans consume microbiota in the form of fermented food. Any imbalance alters homeostasis resulting in microbe-related diseases. Good sources of probiotics include fermented dairy foods, bread, curd, whole grains, ginger, garlic, and onion.

Water and soup for more hydration

Any mild dehydration can be physical stress to the body (Especially in the event of an infection). Water being the critical component of solutions, dilutions, and transport; it is crucial to consume the required quantity of water to stay healthy and hydrated at all times.

Related: Best antioxidant foods: Two reasons behind their ability

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