Our body has a natural mechanism to protect us from bacteria and viruses. From a healthy skin barrier up to the cells within our body - they all need nutrients to function properly on a daily basis. Disease or infection occurs when there is a lack or excess of these nutrients which can be aggravated by stress, lack of sleep and other environmental factors. So here are 10 nutrition tips to help boost or support your immunity not only against COVID-19 but also against other diseases.

1. Eat a variety of fruits and vegetables to get plenty of vitamins and minerals. Many of the nutrients mentioned above can be supplied by a variety of fruits and vegetables, root crops, meat, poultry, beans and legumes.
2. Eat foods rich in Vitamin C and E. These vitamins are antioxidants that are needed to scavenge free radicals produced when our body is fighting an infection. They also help prevent and reduce the severity of respiratory tract infections. The following are the food sources:

   Vitamin C 

   • Fruits: Papaya, Pomelo, Durian, Mangosteen, Orange, Lemon 

   Vitamin E 

   • Fortified foods such as milk and cereals
            Nuts and Seeds: Almonds, Sunflower Seeds
3. Eat foods rich in Zinc.Zinc helps in the activation and maturation of our immune cells. Zinc deficiency may lead to increased risk of diarrhea and respiratory infections especially in children. The food sources are the following:
   • Seafood: Oysters, Tahong, Crab, Lobster
   • Meat: Beef, Pork, Chicken
   • Nuts and Seeds: Cashew, Pumpkin Seeds, Almonds
   • Beans and Legumes: Chickpeas, Kidney Beans, Green Peas
   • Milk
4. Eat foods rich in Omega-3 Fatty acids. Omega-3 Fatty Acids act as anti-inflammatory agents and support faster recovery and healing of infections. The food sources are:
   • Fatty fish and seafood: Tuna, Mackerel, Sardines, Bangus belly
   • Nuts and Seeds: Flaxseed, Chia Seeds, Walnuts
   • Plant Oils: Canola Oil
5. Eat adequate amounts of protein from beans, legumes, fish, chicken or poultry. Our immune system produces antibodies against bacteria or viruses that prevents them from causing more damage or from reproducing. These antibodies are made from protein, thus, adequate protein from the diet is needed for the body to manufacture them.
6. Drink adequate amounts of water. Most of our body processes need water and it helps maintain proper skin hydration which is our first line of defense from bacteria and viruses. Water also helps us clear bacteria from our throat which prevents them from causing diseases. Drinking 2 - 3 liters of clean water a day is recommended.
7. Avoid or drink alcohol in moderation. Alcohol makes us urinate more frequently which may deplete our body’s Vitamin B and C because they are soluble in water. Our liver also uses a lot of these vitamins to detoxify the alcohol in our system. Too much alcohol may also be harmful to our immune cells which decreases immunity.
8. Do 30 minutes of moderate to high intensity exercise everyday or 3 times a week. Many studies have supported the role of exercise on improving immune function and general wellbeing. Exercises such as yoga, jogging, biking, or video workouts involve body movements that promote blood circulation which helps oxygen delivery and immune cells to reach infection sites faster.
9. Get at least 7 - 8 hours of sleep. Our body repairs itself during sleep and it is also the time that our immune cells are more active in scavenging bacteria and reproducing more immune cells to fight infection. Recent studies have shown that a minimum of 7 hours is adequate to maintain optimal health. A sleep of less than 6 hours leads to reduced immunity and increased risk of disease.
10. Avoid exposure to secondhand smoke or stop smoking completely. Smoking is a known risk factor for a variety of respiratory diseases and increases the risk of developing other forms of cancer due to a weakened immune system. Limit exposure to secondhand smoke in public places or contact the local support group for smoking cessation and rehabilitation programs so they can assist you.

/AET

References:
Calder, P. C., Carr, A. C., Gombart, A. F., & Eggersdorfer, M. (2020). Optimal Nutritional Status for a Well-Functioning Immune System Is an Important Factor to Protect against Viral Infections. Nutrients, 12(4), 1181. https://doi.org/10.3390/nu12041181

National Institutes of Health (2021). Omega-3 Fatty Acids: Fact Sheet for Health Professionals. NIH.gov. Retrieved from https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/.

National Institutes of Health (2021). Zinc: Fact Sheet for Health Professionals. NIH.gov. Retrieved from https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/#:~:text=Includes%20a%20variety%20of%20protein,and%20almonds)%20also%20contain%20zinc.

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