We all know that getting vaccines and booster shots, frequent handwashing and use of alcohol sprays, proper wearing of face mask, and at least one meter of physical distancing can prevent transmission of COVID-19. As our body has immune system that can naturally fight against pathogens, people tend to forget that one of the easiest and most effective way that can be done to not getting infected is through consumption of immune-boosting foods.

On 14 January 2022, a total of 3,129,512 Filipinos have been affected by COVID-19 ever since the pandemic happened. Daily, it constantly increases due to local transmission and presence of Omicron variant which is three to five times more transmittable than Delta variant.

COVID-19 can be tricky as its symptoms are similar to flu – colds, cough, fever, sore throat, and body pain. To prevent you from worrying with the symptoms you are experiencing, here are some of the foods you should serve for your family and loved ones:

1. Citrus fruits such as lemon, calamansi, orange, dalandan, and pomelo are great sources of Vitamin C. Since the body cannot produce this vitamin, it is advised to include its foods sources on a daily basis. Vitamin C is a water-soluble vitamin that contributes to immune defense and microbial killing through production of white blood cells. Also, it supports the epithelial barrier function against pathogens.
2. Squash, papaya, carrot, camote or sweet potato, and green, leafy vegetables are rich in beta carotene, which helps in converting Vitamin A for a more powerful immunity. Vitamin A is a fat-soluble vitamin that plays vital role in enhancing the immune system, and the regulatory roles in cellular immune responses and humoral immune responses.
3. Turmeric spice, garlic, and ginger contain antioxidants and anti-inflammatory properties that contribute to improving of immune system function. Antioxidants have the means to destroy free radicals that tend to affect immune cells and interrupt communication pathways between immune cells. Meanwhile, anti-inflammatory property of foods can reduce inflammation and save the cells and tissues from being destroyed.
4. Peppers, nuts, spinach, and broccoli are sources of Vitamin E is a fat-soluble antioxidant present in body tissues of all cells that aims to modulate immune system through directly impacting -T-cell membrane integrity, signal transduction, and cell division. Additionally, it is associated with immune cells specifically macrophages, dendritic cells, B-cells, T-cells, and natural killing cells.

Being deficient to Vitamins A, C, E, and antioxidants can lead to impaired immunity and has greater risk of getting infections. By including citrus fruits, squash, papaya, carrot, camote, green and leafy vegetables, and other immune-boosting foods in your daily diet, your immune system can function well by fight pathogens invading your body. Pandemic is not yet over, stay safe and be healthy mga ka-nutrisyon!

Written by: PNFP Nichole Kate S. Loyola

References:

Bendich, A. (n.d.) National Library of Medicine. Physiological role of antioxidants in the immune system. Accessed from https://pubmed.ncbi.nlm.nih.gov/8227682/#:~:text=The%20ability%20of%20antioxidants%20to,integrity%20of%20cells%20and%20tissues.&text=Supplementation%20with%20the%20antioxidant%20vitamins,environmental%20sources%20of%20free%20radicals.

Carr, A., & Maggini, S. (2017). National Library of Medicine. Vitamin C and Immune Function. Accessed from https://pubmed.ncbi.nlm.nih.gov/29099763/

Huang, Z., Liu, Y., Qi, G., Brand, D., & Zheng, S.G. (2018). Journal of Clinical Medicine. Role of Vitamin A in the Immune System. Accessed from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162863/

Magsambol, B. (2022). Rappler. ‘Massive, uncontrolled’ transmission of Omicron feared in Metro Manila. Accessed from https://www.rappler.com/nation/experts-fear-massive-uncontrolled-transmission-omicron-variant-metro-manila/

Moore, M. (2021). Academy of Nutrition and Dietetics. How Vitamin C Supports a Healthy Immune System. Accessed from https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/how-vitamin-c-supports-a-healthy-immune-system

Lee, G. Y. & H, S. N. (2018). Nutrients. The Role of Vitamin E in Immunity. Accessed from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6266234/

University of Illinois at Chicago. (2019). Science Daily. Boosting the anti-inflammatory action of the immune system. Accessed from https://www.sciencedaily.com/releases/2019/07/190731102220.htm