In challenging times like what we are experiencing with COVID-19 situation, it is still vital to take care of ourselves and protect our body. National Nutrition Council Nutrition Advisory No. 6 informed us of the foods that could boost our immune system, which could help in preventing harmful diseases. We can get these nutrients if we eat a variety of foods everyday. Here are the vitamins and minerals that can boost our immune system.

Vitamin C:

                An antioxidant required for the functioning of several enzymes involve in the immune system. It also involve in repairing tissues. It is most abundant in sour and citrus foods such as dalandan and calamansi, but can also be found in green leafy vegetables such as spinach and other food items such as strawberries and bellpeppers. Healthy adults generally need around 60-70 mg of Vitamin C per day as per Philippines Dietary Refence Intakes 2015 (PDRI).

Vitamin A:

                A fat-soluble vitamin that have an antioxidant effect. It also maintains the integrity of epithelial tissues. It is also needed for normal vision, normal bone and skeletal growth. It is commonly found in colorful and bright foods high in carotenoids, a colorful compound. You can get your daily dose of this vitamins in squash, carrots, sweet potatoes, and other yellow, orange, and dark green fruits and vegetables. Per PDRI, healthy adults need around 600-700 µgRE.

Vitamin E:

                Another fat-soluble vitamin and a powerful antioxidant that can help in fighting off infections. This vitamin is involved in almost 200 biochemical reactions in our body, hence very critical for our immune system functions. Nuts like almonds, peanuts, hazelnuts, and sunflower seeds are rich in Vitamin E. Spinach and broccoli can also be the food source of vitamin E.

Vitamin D:

                A fat-soluble vitamin that to be useful, skin exposure to ultraviolet rays of sunlight is needed. It promotes bone and teeth development and facilitates the absorption of calcium and phosphorous. Food sources can be butter, milk, cheese, liver, sardines, salmon, mackerels, and egg yolk. Minimum requirement is easily met by having a balanced diet and exposure to sunlight.

Folate/Folic Acid:

                It is actually a B-vitamin (B9), hence a water-soluble vitamin. It functions as a coenzyme or cosubstrate for the synthesis of nucleic acids (DNA and RNA) and metabolism of amino acids (protein). It can be obtained from rice, beef liver, beans, peas, and dark green leafy vegetables such as spinach and kale. Pregnant and lactating women need additional supplement of folate/folic acid for the pregnancy and weaning the baby.

Iron:

                Iron is the most abundant trace element in a human body. But, still needs additional sources from food. It is a constituent hemoglobin and myoglobin and carries oxygen for cellular respiration. It carries out carbon dioxide from the lungs to the cells. It can be easily absorb from meat, chicken, turkey and seafoods. Vegetables like beans, broccoli, and kale can also be sources of iron. As per PDRI, healthy male should obtain 12mg of iron in their diet while female adults 19-49  years old, or the women in reproductive age requires 28mg of iron to prepare for pregnancy and avoid anemia. Females 50 years old and above needs 10mg of iron in their daily diet.

Zinc:

                Zinc helps control inflammation in the body. It increased antibody response and increased the activity of killer cells that fight off disease-causing attackers in the body. You can find zinc in oysters, crab, lean meats and poultry, baked beans, yogurt and chickpeas. As per PDRI, healthy adults need 4.6 – 6.5 mg of Zinc everyday.

Selenium:

                An antioxidant nutrient that prevents free radicals from damaging normal cells. It also helps in the prevention of the effects of Vitamin E deficiency. With Vitamin E, it was found to improve mental, emotional, and physical parameters of well-being. Organ meats, muscle meats, seafood, whole grain cereals, dairy products and garlic are good sources of selenium. As per PDRI, healthy adults need 33-38 µg of selenium, everyday.

                Generally, pregnant and lactating women needs additional supplements of these vitamins and minerals since their body requires performs more body functions. The required daily intakes of these vitamins and minerals can be easily obtained from a well-balanced and varied diet. We must not forget the 1st Kumainment, “Eat a variety of food, everyday to get the nutrients needed by the body.” Stay home, and stay safe “mga Kanutrisyon”! -EMArcinue