The Philippine Atmospheric Geophysical and Astronomical Services Administration (PAGASA) officially declared June 12 as the start of rainy season. Yes, it is officially rainy season and we are still facing the threat of COVID-19 pandemic.

Aside from the threat of the pandemic, other possible illnesses and diseases may also affect us during this season. According to DOH, common diseases during the rainy season include diarrhea, water-borne diseases such as typhoid fever, cholera, leptospirosis, and vector-borne diseases such as malaria and dengue. The best weapon against these diseases is building a strong resistance and practicing personal hygiene and environmental sanitation.

To have a strong resistant body, we need to eat a variety of food that can give us the nutrients we can utilize as our defense against bacteria and viruses that may cause these diseases.

Here are some of the nutrients we need and their sources:

• Carbohydrates are the main source of energy for our daily activities. Eating enough carbohydrates will help in preserving proteins and fats for consumption of the body. Some common sources are rice, bread, root crops, corn, and noodles.
• Proteins help in growth and development and in building and repairing body tissues. It is needed in regeneration of damaged cells during diseases and illness. Fish, poultry, pork, beef, legumes, and milk are some of the sources.
• Fats are also sources of energy and support cell growth. It helps in the absorption of fat-soluble vitamins like Vitamins A, D, E and K. It is also essential in the protection of our organs and in keeping our body warm. Sources include avocado, cooking oil, butter, and margarine. 
• Vitamin A is a micronutrient that is essential in maintaining good vision and promoting growth and development. It also has a critical role in improving our immune system. Food that are rich in this vitamin are squash, carrot, liver, and meat.
• Vitamin C is also a micronutrient that has a vital role in boosting our immunity. It acts as an antioxidant that will protect the cells from being damaged by free radicals. It also helps in building antibodies that will help strengthen our immune system. Citrus fruits, guava, papaya, strawberry, and broccoli are some of the food that are rich in this vitamin.
• Vitamin D is another micronutrient that helps in the absorption of calcium and phosphorus. It also aids in maintaining the normal function of the immune system. Some sources are tuna, egg yolk, and cheese.
• Vitamin E is also a micronutrient that helps in building a strong immunity by acting as an antioxidant and protecting the cells from being damaged. It is also needed for healthy skin and eyes. Some food rich in this vitamin are peanuts, saluyot, avocado, and broccoli.
• Zinc is a mineral that helps in development and normal functioning of the immune system. It also promotes wound healing. Some of the sources are meat, egg, cheese, and milk.
• Water facilitates in maintaining the normal processes in our body. It carries oxygen to the cells. It also helps in removing the toxins in our body and in maintain the normal body temperature.

Moreover, experts also recommend that to properly utilize these nutrients, we also need physical activity.  Physical activity is described as any bodily movement produced by skeletal muscles that requires energy expenditure. Some physical activities include exercising, dancing, and gardening.

Alongside with personal hygiene and environmental sanitation, having the balance of proper nutrition and physical activity will help us and our family in boosting our immune system. /CPF