Good nutrition is vital to a strong immune system, which offers protection not only from COVID-19, but also seasonal illness such as the flu and other lifestyle diseases like type 2 diabetes, obesity, and heart diseases. Although there is no specific food or supplement that can make you unsusceptible to illness, your A-to-Z micronutrients, when consumed adequately, can help in boosting your immunity.
Vitamin A
Vitamin A is essential not only for visual acuity, but also for the following: 1) growth, 2) healthy skin, 3) skeletal and tooth development, 4) normal reproduction, 5) production of red blood cells, and 6) integrity of the immune system.
You can get this vitamin from green leafy vegetables such as kangkong, saluyot and ampalaya leaves; yellow vegetables and fruits such as squash, yellow camote, and carrots. Other sources are milk, cheese, egg yolk, and foods labeled with “Vitamin A fortified.”
Vitamin B complex
The B vitamins help a variety of enzymes in our body to function normally, from releasing energy from carbohydrates and fat to breaking down amino acids and transporting oxygen and energy-containing nutrients around the body. Among the eight (8) B vitamins, folate, vitamin B6, and vitamin B12 are known to play a big role in boosting our immune system. Best sources are commonly found in organ meats, eggs, milk, and fish.
Vitamin C
Vitamin C is important in the biosynthesis of collagen, a protein found in the connective tissue which holds cells together, hence it promotes bone and tooth formation, as well as healing of wounds and fractures. It is also known to enhance the immune function by acting as an antioxidant and stimulating the formation of antibodies. Aside from that, adequate amount of vitamin C in the body promotes the absorption and utilization of iron and calcium.
Common food sources of this vitamin can be found in citrus fruits like guava, ripe papaya, pineapple, guyabano, tomato, and oranges.
Vitamin D
The primary functions of vitamin D includes promoting bone health by regulating the absorption, transport, and deposition of calcium and phosphorus in the body. Recent studies have also shown that vitamin D can reduce cancer cell growth, help control infections, and reduce inflammation.
The best sources of vitamin D are the flesh of fatty fish, such as tuna, sardines, and salmon, and fish liver oils. Egg yolk, milk, and cheese also contains vitamin D but in smaller quantities. Some of the products found in the grocery are now being fortified also of vitamin D, like cereals and orange juice.
Vitamin E
Just like vitamin C, vitamin E also acts as an antioxidant that scavenges the free radicals in our body. Too much accumulation of these free radicals in the body have been implicated to be the cause of certain cancers.
Vitamin E is synthesized only by plants, therefore making plant products as the richest source of this vitamin. You can Include vitamin E in your diet with fortified cereals, fish, meat, eggs, dairy products, and vegetable oils (such as sunflower or safflower oil).
Iron
Iron plays an essential role in distributing oxygen to cells as well as boosting the immune system. In fact, the lactoferrin, found in breast milk, protects the infant against infection by withholding iron from microorganisms that need it for reproduction.
Iron can be derived from plant and animal sources. You have the green leafy vegetables, dried fruits, nuts, legumes, and whole grain or enriched cereals. Animal sources, such as liver and other glandular organs (kidney, spleen, heart, lean meats, and seafoods contains high amount of iron as well. Using cookware, like cast iron, may also contribute as possible source of iron in the diet.
Selenium
This mineral also plays as an antioxidant related to vitamin E. In fact, a study in animals have shown that traces of selenium can prevent liver necrosis. Sources of this mineral can be found in your vegetables, although levels vary depending on the soil where the plants were grown.
Zinc
Zinc is important for growth and has a favorable effect also on wound healing and on decreasing inflammation. Deficiency of this mineral includes impaired growth and hypogonadism, in which the body does not produce enough of the hormone needed in masculine growth and development during puberty (testosterone) or enough sperm.
The most readily available sources of zinc can be found in red meats and poultry. Other sources include seafoods, shellfishes, whole grains, and egg yolk.
Our immune system is complex and influenced by many factors. However, a balanced diet consisting of a variety of vitamins and minerals, and practice of a healthy lifestyle like making sure to have adequate sleep and exercise and minimal stress, most effectively prepares the body to fight infection and disease.
Written by: PNFP Nichole Kate S. Loyola
References:
Klemm, S. (2019). Support Your Health with Nutrition. Retrieved from
https://www.eatright.org/health/wellness/preventing-illness/support-your-health-with-nutrition
Nutrition and Immunity. The Nutrition Source. Retrieved from https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/
Vitamin D. The Nutrition Source. Retrieved from
