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Covid-19 Top 5 Vitamins + Best foods for Immune System ( immunity boosters)

Covid-19 Top 5 Vitamins + Best foods for Immune System ( immunity boosters)

Shruti
Shruti
April 28, 2020May 10, 2020

Covid-19, simply referred to as novel Corona Virus, is a pandemic that has taken entire world in its grip in present times. After claiming thousands of lives in Wuhan in Hubei district of China, this virus has spread to all parts of the world with Europe and America being worst affected by this pandemic. Corona is a highly infectious respiratory virus that spreads quickly in human beings through droplets generated by an infected individual when he sneezes or coughs. Prevention is the only cure for this virus as there is no vaccine for corona virus. 

You can protect yourself by wearing a high quality mask and gloves to avoid coming in contact with this virus. Older people and people with a weak immunity become easy victims of corona virus.  Knowing these things, it becomes important to make yourself strong from inside while using other methods like social distancing and cleaning your hands frequently to stay away from corona virus.

How To Boost Your Immune System Against Coronavirus | TODAY

TOP 5 VITAMINS for IMMUNE SYSTEM Booster!

Vitamin C Immunity Booster!

Out of all the vitamins, it is C vitamin that is popular because of its antioxidant properties. These antioxidants get rid of free radicals inside the body that are known to reduce the immunity levels of the individual. Another way vitamin C helps in  boosting the immunity of an individual is by supporting many cellular functions if the innate as well as adaptive immune system. Skin plays the role of a barrier against pathogens and vitamin C supports skin in its antioxidant scavenging function. If you are taking sufficient quantities of vitamin C in your diet, you remain protected from oxidative stress generated by the environment. Vitamin C is easily available in citrus fruits, broccoli, green peppers, and straw berries. You can easily increase the intake of vitamin C and improve your immunity levels.

Zinc Minerals

Zinc is a very important mineral required by human body in small quantities for boosting the production of immunity cells. Sufficient quantities of zinc inside the body ensure quick healing of woundsand optimal growth of the body. In many studies, importance of zinc has been highlighted in defense against ailments like sickle cell anemia, acne, ADHD, and different types of ulcers. Immunity levels of an individual can be seriously damaged if there is only a slight deficiency of this mineral inside the body. You can avoid such a situation by eating food items rich in this mineral. Some food items containing zinc in abundant qualities are cashews, baked beans, oysters, and chickpeas.

Vitamin E Antioxidant

This is a vitamin that is considered important for the health of your skin, hair, and nails. It is a very powerful antioxidant that is known for its ability to boost the immunity of human beings. Vitamin E has the ability to help in repair of damaged cells. This vitamin is fat soluble which means it can be stored by the body to be used later on when it is needed. Some food items rich in Vitamin E are hazelnut, sunflower seeds, almonds, peanut butter, and wheat germ oil.

Omega 3 fatty acids -B cells of Immune System

These are polyunsaturated fatty acids that are considered important because of their health benefits. In addition to defense against heart disease and high blood pressure, these fatty acids are found to boost immunity levels of human beings. Scientists earlier thought Omega 3 fatty acids reduced inflammation while suppressing immunity levels. Recent studies have shown that regular intake of fish oil containing EPA and DPA, two very important Omega fatty acids, actually strengthen functioning of B cells of the immune system. Some food items rich in Omega 3 fatty acids are fish, fish oil, chia seeds, walnut, and flaxseed. Read more about B-Cells

Omega 3 fatty acids have long been considered helpful in treating symptoms of mental ailments like anxiety and depression. People suffering from anxiety feel nervous and constantly worry about unknown fears. Regular consumption of fish oils rich in Omega 3 fatty acids has been found to help in brain functions to bring relief from symptoms of depression and anxiety.

Omega 3 fatty acids prove helpful in fighting many other ailments like rheumatoid arthritis, lupus, psoriasis, ulcerative colitis, and Chron’s disease. While more studies are required to prove the efficacy of Omega 3 fatty acids, scientists are unanimous about their immune boosting qualities.

Vitamin D ( T-Cells Killer Cells)

Vitamin D is a very important micronutrient for the health of bones and the immune system of the human beings. Chances of catching a respiratory tract infection from a virus go down significantly if you have this vitamin in sufficient quantities in your body. Those who suffer from deficiency of Vitamin D are often found at a high risk of contracting influenza, upper respiratory tract infections, and asthma. Most people are unaware of the fact that before the arrival of antibiotics, patients of tuberculosis were treated with injections of vitamin D. A striking ability of vitamin D is to activate T cells, referred to as killer cells, inside the body of the individual. These T cells literally kill pathological infections such as viruses. Sufficient quantities of vitamin D make immune system robust so that it can fight pathogens effectively. While the best source of vitamin D is natural sunlight, some food items that are rich in vitamin D are cow milk, soy milk, cheese, egg yolk, beef liver, and fatty fish like tuna and salmon.

What weakens your Immunity?

Individuals with a weak immune system are affected the most by viruses as they can easily get past the internal defense mechanism of the body.  Just like immunity boosters, there are food items and habits that are known for their ability to weaken the immune system of the body.

  • Stress

A little stress is good for individual as it prepares the body to respond to situations in life. However, chronic stress weakens immune system of the individual as it increases the levels of cortisols in the body.You can reduce high stress levels by doing Yoga and meditation and also by finding ways to remain happy.

  • Poor diet

Diet plays a very important role in deciding the immunity levels of the individual. A diet full of fat, sugar, and salt over a long period of time can easily destroy the immune system of the individual. Processed foods containing high levels of salt and sugar are very detrimental to your immune system. The quantity of white blood cells goes down inside the body with obesity. These cells are known for their ability to fight infections.

  • Smoking and drinking

Nicotine and alcohol are the biggest enemies of immune system. Nicotine damages lungs and makes one susceptible to respiratory infections and diseases. Similarly, regular consumption of alcohol decreases the ability of white blood cells to fight infections.

  • Very little sleep

Human body needs 6-8 hours of rest in the form of sleep everyday to recharge itself. When this rest is inadequate, the immune system is not able to rebuild itself and it becomes weak over a period of time. People not getting sufficient amount of rest and sleep are likely to fall prey to infections like fly, cold, and other viruses.

  • Sedentary lifestyle

People leading a sedentary life without physical activities are susceptible to infections and diseases. Exercises improve blood flow inside the body which helps in flushing toxins out of the body. More white blood cells and antibodies are formed with physical activities which help in fighting infections.

  • Intake of too many  medicines

Medications are necessary when prescribed by a doctor. But these medicines have harmful side effects. Consuming antibiotics, anti-inflammatory, and antivirus drugs without prescription of a doctor can lower the immune system of an individual.

  • Not maintaining good hygiene

Human body is exposed to bacteria and germs all the time. This is why it is necessary to clean the body and maintain oral hygiene. Brush teeth twice every day, bathe daily, cut your nails, and wash hands before eating and after using toilet. Lack of good hygiene makes immune system weak over a period of time.

Best food items that can bolster your Immune system

Disclaimer – Only for Informational Purpose – Always consult your doctor before taking any supplements or food.

There are many food items that are known for their ability to boost the immunity of the individual. If you look around yourself, you will find that there are some people who are never affected by flu, common cold, and other viruses. This is because these individuals consume immunity boosting food items in large quantities in their daily diet.

1) Mushrooms

Button mushrooms contain lots of vitamin B and selenium, both of which are important to keep immune system in top condition. They also contain polysaccharides that bolster immune system.

2) Oysters

Oysters are seafood very rich in vitamin s and minerals. They are low on calorie but high on protein. This super food is full of selenium, zinc, iron, vitamin A and vitamin C and boosts the immune system of the individual.

3) Watermelon

Watermelon is a delicious fruit that is also an immunity booster. It is rich in vitamin A, potassium, vitamin C, and vitamin B6. You can eat watermelon directly of make a refreshing sorbet.

4) Spinach

Spinach is a green leafy vegetable that is considered a super food because of high iron content.  It is also rich in fiber, magnesium, vitamin A and vitamin C.

5) Citrus fruits

Citrus fruits are full of vitamin C, a compound known for its ability to boost the immune system. Human body doesn’t produce vitamin C and this it is needed on a daily basis to bolster the immune system.

6) Garlic

Include garlic in your daily diet as it is a super food containing allicin and many other sulfur rich compounds. It prevents arteries form hardening and lowers blood pressure.

7) Ginger

Ginger is another super food that boosts immunity through its anti-inflammatory properties. It can be added during preparation of foods and also consumed as ginger tea.

8) Almonds

Vitamin E plays an important role in strengthening immune system and almonds are the best source of this vitamin. Your daily requirement of vitamin E is complete if you take half a cup of almonds on a daily basis.

9) Green Tea

Green tea is good not just for weight loss but also for boosting immunity as it is full of antioxidants. Green tea is not fermented like black tea and hence it retains its antioxidants.

10) Turmeric

Turmeric is an herb that is used as a spicy and coloring substance in curries in many Asian countries. It contains a substance called curcumin that is a very powerful anti-inflammatory agent.

11) Kiwi

Kiwi is a delicious fruit that is rich in iron, vitamin C, vitamin K, and potassium. Regular consumption of kiwi fruit helps the user in fighting infections.

12) Papaya

Papaya is a wonderful fruit that aids in digestion because of a substance called papain that is also anti-inflammatory in nature. Papaya is also rich in vitamin C.

13) Sunflower seeds

Seeds of sunflower are a good source of minerals like magnesium and phosphorus and vitamins like B6 and E. Regular intake of these seeds helps in boosting the immune system of the body.

14) Wheat germ

Wheat germ is a part of the wheat seed that serves as energy source for the wheat plant. It is full of zinc, vitamin B, protein, fiber, and antioxidants.

15) Sweet potatoes

This is a vegetable rich in beta carotene. This substance, when it goes inside the body, gets converted in to vitamin A. This vitamin is known for its ability to get rid of free radicals floating inside the blood stream.

You can fight Covid-19 not just by observing social distancing and washing your hands frequently but also by improving the immunity levels of your body. Include as many immunity boosting foods in your diet as you can while avoiding those that weaken your immunity.

Resources:

T Cells askabiologist.asu.edu

T Cells Wikipedia.org

B Cells Wikipedia

B Cells askabiologist.asu.edu

COVID-19 CORONAVIRUS Disclaimer :

Please note we don’t assure or guarantee that any of these foods, fruits or supplements in videos prove that COVID can be cured. These information is to increase your immunity so that you stay healthy. However before taking any food or supplements always consult your doctor as each person differs on case to case basis. Above information is only for informational purposes

COVID-19 CORONAVIRUS Supported Websites OFFICIAL!

https://www.cdc.gov/ CDC Official .GOV
https://covid19.who.int/ ( WHO Organisation)
https://www.worldometers.info/coronavirus/ ( Covid-19 Virus Tracker)

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Shruti
  • PHD Research Expert & Blogger in Skincare, Health, Lifestyle!

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