Each day, the number of COVID-19 cases in the Philippines is continuously adding up. The end is far from sight, that is why extra precautions are needed to be spared from the disease. Aside from strict observance to the minimum public health and safety protocols released by the Inter-Agency Task Force (IATF), importance of adequate consumption of micronutrients should be emphasized. Strong immune system through proper nutrition and hydration is crucial to defeat COVID-19. 

Micronutrients are vitamins and minerals that need to be consumed in small amounts but supply enormous roles to the body. If the immune system is at its optimum state, it can create barriers to cease pathogens invading the body; it can identify and eliminate harmful substances through T lymphocyte cells that trigger B lymphocyte cells necessary in producing antibodies which bind and inactivate pathogens; and it generates an immunological memory of a pathogen – since the pathogen was remembered, rapid defense will be done to the host.

As we struggle in combatting coronavirus in our everyday lives, immune cells need adequate reservoir of energy, macronutrients and micronutrient in the articulation and maintenance of immune response. With this, itemized are the vital micronutrients needed by the immunity:

• Water-soluble Vitamins
  • Vitamin A, also known as anti-inflammation vitamin, contributes to epithelial cell integrity and immune capacity of the mucosa – inner linings of organs and body cavities. Its food sources include animal liver, egg yolk, dairy products, orange-colored fruits and vegetables and green leafy vegetables. Philippine Dietary Reference Intakes (PDRI) by DOST-FNRI last 2015 recommends healthy individuals aged 19 years old and above to consume 700 mg RE of vitamin A per day for male and 600 mg RE for female.
  • Vitamin B₆, also known as pyridoxine, maintains homocysteine levels of blood, contributes to most biological responses of the body and cell-mediated immune reactions. Its food sources include chicken liver, fish, nuts, whole grains, cereals, green leafy vegetables, potatoes and other starchy vegetables. Healthy adults of both sexes aged 19 to 49 years old are recommended to consume 1.3 mg of vitamin B₆ per day.
  • Vitamin B₁₂, also known as cobalamin, contributes to red blood cell production, nervous system capacity, homocysteine levels and DNA combination and acts as immune modulator for cellular immunity. Researchers found that inadequate intake of vitamin B₁₂ affect enhancement of nucleic acid, protein formation and inhibit immune cell activity. Its food sources include fishes like herring, salmon, sardines and trout, shellfish, liver, milk and milk products. Healthy individuals of both sexes aged 19 years old and above are recommended to consume 2.4 micrograms of vitamin B₁₂ per day.
  • Vitamin C leads to the integrity of epithelial barrier – acts on leukocytes, macrophages and lymphocyte, contributes to phagocytosis – promotes antibody production and natural killer cells, wound healing, cancer prevention agent, reduce frequency to infection and support cell capacities of innate and immune system. Its food sources include citrus fruits such as orange and lemon, green leafy vegetables, liver, lettuce, potato and tomato. Healthy individuals aged 19 years old and above to consume 70 mg of vitamin C per day for male and 60 mg for female.

• Fat-soluble Vitamins
  • Vitamin D, also known as sunshine vitamin, minimizes risk of viral infections, respiratory tract diseases by declining formation of pro-inflammatory compounds and reduces risk of developing osteoporosis, tuberculosis, hepatitis and cardiovascular diseases. Its main source is sunlight exposure and food sources include milk and dairy products, oily fishes herring, mackerel and salmon, egg yolk, liver, red meat and fortified cereals. Healthy adults of both sexes aged 19 to 49 years old are recommended to consume 5 micrograms of vitamin D per day.
  • Vitamin E is a cancer prevention agent protecting cells from free radicals, regulates immune capacities, and has defensive role against certain infectious diseases. It has been found that poor consumption of vitamin E leads to weaken immune system. Its food sources include vegetable oils such as sunflower, rapeseed and wheat germ oils, green leafy vegetables, avocado, nuts and mango. Healthy adults of both sexes aged 19 years old and above are recommended to consume 10 mgs of vitamin E per day.

• Minerals
  • Iron is vital for growth of hemoglobin – protein of red blood cells, co-factor in oxidation or reduction processes, key to energy metabolism and immune production of cells and necessary for development of lymphocytes – T cells and B cells. Its food sources include red meat, fish, poultry, shellfish, eggs, legumes, grains and dried fruits. Healthy individuals aged 19 to 59 years old to consume 10.4 mg of iron per day for male and 26 mg for female.
  • Selenium is a key component of antioxidant system, reduces severity of viral infections and controls oxidative pressure. Its food sources include dairy products, fruits, vegetables, meat, seafood and whole grains. Healthy individuals aged 19 years old and above to consume 30.3 micrograms of selenium per day for male and 26.3 micrograms for female.
  • Zinc is a constituent of cells to sustain growth, development and maturity, promotes wound healing is a portion of barriers from skin to gene regulation and controls oxidative pressure. Its food sources include meat, legumes, shellfish, whole grains and fortified cereals. Healthy individuals aged 19 years old and above to consume 4.4 micrograms of zinc per day for male and 3.1 micrograms for female.

Alongside, to maximize the potential benefits of micronutrients present in food, preventive measures on food purchasing, handling and preparation must be observed to reduce transmission of the virus. To understand more, read here: https://nnc.gov.ph/regional-offices/luzon/region-iv-b-mimaropa/4652-three-practical-food-hygiene-tips-during-the-covid-19-pandemic

Prevention is better than cure, as what experts always state. What we consume contributes to the body’s potential of battling and recapturing from the disease. Pandemic is not yet over; promote proper nutrition with strict adherence to minimum public safety protocols such as physical distancing of at least one meter, proper wearing of face mask and face shield, frequent handwashing and limit touching of eyes, nose or mouth with unwashed hands. Together, let us beat COVID-19!

(NKSLoyola)

Source:

Mishra, S. & Patel, M. (2020). Role of Nutrition on Immune System During COVID-19 Pandemic. Accessed from https://www.alliedacademies.org/articles/role-of-nutrition-on-immune-system-during-covid19-pandemic.pdf

Santa Cruz, J. (2021). COVID-19 and the Role of Micronutrients, Vol. 23, No. 3. Accessed from https://www.todaysdietitian.com/newarchives/0321p30.shtml